It specifically taps into the psychology associated with your eating habits, to educate you and help you make correct nutritional choices to ultimately shed excess weight.
Noom's whispers first reached my ears through the tales of friends and family, each sharing their diverse journeys rife with successes of varying degrees. In hushed conversations, they all echoed one aspect ─ the distinctiveness of Noom's dieting and weight management approach.
It wasn't the conventional path of calorie counting that set it apart, but rather the infusion of psychology and behavioral science to nurture a more wholesome connection with food.
I personally had my own weight loss goals – to shed a few pounds before officiating a dear friend's wedding.
With curiosity as my guide, I delved into the realm of Noom, seeking to unearth its authenticity. I'll unveil my 30-day expedition through this innovative program in the following pages.
You’ll also have many questions answered in this article, so that you can decide whether Noom is the arsenal you need in your fight against your weight loss woes.
What Is Noom?
Noom is a weight management program predominantly facilitated through its versatile app, compatible with iOS and Android platforms.
What sets Noom apart in weight loss apps is its unwavering commitment to nurturing a more wholesome connection with food, leading to a trimmer physique.
The journey unfolds with daily lessons that delve into the fundamental realms of psychology, exploring how it intertwines with our habits, especially those surrounding diet and weight loss. Moreover, Noom takes a distinctive route by categorizing foods based on their caloric density, bypassing the traditional dichotomy of labeling foods as ‘bad’ or ‘good’.
- Noom's weight management approach is deeply rooted in psychology.
- Upon creating your account, you'll engage in a brief questionnaire, serving as the foundation for a tailored diet plan specific to your needs.
- Noom offers diverse payment options, including a monthly subscription at $70/month, an annual renewal plan priced at $209/year, or a goal-centric plan with a defined timeframe. (Mine was a three-month journey.)
- Typically, Noom provides a one-week trial period, although you might have access to an extended trial during promotional periods.
- Noom employs a food classification system marked red, green, and yellow, without imposing strict food eliminations.
- As long as you continue using the Noom app, you'll have access to ongoing support from health coaches.
- It's crucial to note that Noom is not intended for individuals with active eating disorders. If you indicate such a condition during setup, Noom will guide you away from completing the process. For those sensitive to calorie tracking, frequent weigh-ins, or diet coaching, it's advisable to steer clear of Noom.
How Does Noom Work?
Noom operates on establishing a personalized calorie target to create a caloric deficit, a fundamental component of successful weight management.
The underlying theory is simple: you should expend more energy than you intake ─ a crucial aspect of effective weight loss.
To individualize these calorie objectives, Noom relies on the Harris-Benedict equation ─ a precision tool in metabolic estimation. This equation goes beyond superficial measures like the BMI, offering a more precise evaluation.
The Harris-Benedict equation starts by approximating your basal metabolic rate, which signifies the calorie count required for your body to execute essential life-sustaining functions.
With this foundational data, Noom calculates the calorie intake that allows you to shed pounds without compromising these vital functions. It's a science-backed approach that tailors your weight loss journey to your unique metabolic profile.
Rather than prescribing a rigid diet or meal plan, Noom adopts a vibrant color-coded system to track your food choices. These colors align with caloric density, effectively gauging the calorie-to-portion ratio of the foods you consume:
· Foods that pack a calorie punch in a compact serving fall into the ‘red’ category.
· Those with a balanced calorie-to-portion ratio belong to the ‘yellow’ group.
· Meanwhile, foods with a generous portion size with fewer calories earn the esteemed ‘green’ classification.
This inventive approach encourages mindful eating by simplifying food choices and emphasizing portion awareness.
Recipes And Meals Suggestions
While Noom doesn't impose a fixed weight loss diet plan, it generously provides a treasure trove of user-friendly meal ideas and recipes within its extensive database. Moreover, it conveniently compiles grocery lists featuring the necessary ingredients for these culinary creations.
While many offerings are refreshingly straightforward, those with a penchant for culinary adventures will undoubtedly relish the culinary exploration that Noom's database invites.
Within the Noom app, you can log a diverse range of data; some being obligatory for program effectiveness while others are at your discretion. I discovered that diligently recording my daily activities and water consumption was crucial in maintaining my commitment and monitoring my journey's progress.
The app promotes daily weigh-ins, a habit I adopted for the entirety of my 30-day experience. However, it's worth noting that this practice might not suit everyone, especially if it has the potential to dishearten rather than motivate.
Your body weight will naturally fluctuate, so be prepared for days when determination seems poorly rewarded. Keep your mind focused on the bigger, long-term picture.
The presence of personal coaches within the Noom app was a feature I didn't extensively utilize. The app offers a direct messaging section where you can engage with your coaches and receive encouraging text messages.
While this can be a valuable resource for individuals needing consistent motivation, I occasionally detected a scripted or automated tone in some of these messages. Nevertheless, if you thrive on regular encouragement, this facet of the app may be an excellent asset for you.
My Noom Experience
Upon enrolling in Noom, I set myself a dual challenge: to shed 15 pounds before officiating an upcoming wedding, and a smaller goal of losing five pounds within the first 30 days, all in the name of this candid review.
Admittedly, I approached this with a hint of skepticism. However, as the 30-day milestone approached, my personal weighing scales validated my efforts with a loss of nearly five pounds, specifically 4.8, to be exact.
Noom prescribed a dietary goal consisting of 25% ‘red’ foods, 35% ‘yellow’ foods, and 45% ‘green’ foods. While I didn't adhere rigorously to these proportions throughout the journey, I managed to maintain a fairly consistent calorie intake within my overall goal for those focused 30 days.
What truly captivated me during my Noom journey was the ingenious color-coded system. It acted as a trusted compass, illuminating areas where I might have been inadvertently consuming excess calories, and providing valuable insights on where I could make strategic adjustments without sacrificing satiety.
A memorable instance was when I contemplated a convenient snack of cereals one afternoon (a ‘red’ food). Still, upon careful measurement, I realized I could relish hummus and pita (both ‘yellow’ foods) instead, offering a far more fulfilling and mindful choice within my daily calorie budget.
Here's a more detailed analysis of what I liked and what I thought could be improved:
What I Enjoyed Most About Noom
Initially, I doubted whether my ambitious goal of shedding 15 pounds over three months was within reach, equating to a little over one pound per week. However, my experience with Noom gave me a profound perspective on progress, even when the numbers on the scale didn't instantaneously cooperate.
Ultimately, I achieved my initial five-pound target within the 30-day timeframe and reached my overarching goal. In summation, Noom is a bona fide solution that unequivocally delivered results for me.
Navigating the Noom app proved to be a breeze. I opted for the iOS version; from what I can discern, the Android counterpart mirrors the user-friendly interface. It boasts an intuitive design, and you can effortlessly access your data through the Noom website.
I'm not one to fall for crash diets or fleeting fads that tend to oversell and underdeliver. A fragment of me was concerned that Noom might fall into this category, but the daily lessons defied all expectations.
Each session is enriched with psychological insights and cognitive behavioral therapy techniques, serving as invaluable tools for dismantling the hurdles that hinder the lifelong ability to establish enduring healthy habits.
While I typically lean towards solitude in my pursuits of exercise and weight loss, I fully immersed myself in the Noom community for the sake of this review. From the vibrant Facebook page to the engaging Reddit threads and the dynamic community tab within the app, Noom's online gathering is teeming with active and uplifting participants.
If you rely on such camaraderie and support as catalysts for your success, I'm confident you won't be left wanting with Noom.
What Are The Drawbacks of Noom?
While my experience with Noom was largely positive, a few aspects didn't align with my personal preferences. It's worth noting that what I found less appealing might resonate with others.
Here are a few facets that, in my view, could benefit from enhancement to ensure a smoother user experience:
Manual Meal Logging
One notable drawback was the somewhat cumbersome process of manually logging meals in the app. I attempted to undertake this task, but it quickly became time-consuming. Consequently, I gravitated towards using the app's database for meal tracking.
However, this approach came with its limitations, as one person's recipe for chicken alfredo may differ significantly from mine. The need for a more streamlined manual logging system became evident.
How To Begin With Noom
Embarking on your Noom journey is a straightforward process. It all begins by downloading the mobile app onto your device or visiting the Noom website, as there's no desktop version available.
Following this, you'll initiate your profile setup, which involves completing a comprehensive survey or questionnaire. This step took me around 10-15 minutes to accomplish, and it entails inputting various details, such as:
- Your weight loss goal
- Gender and sex
- Pregnancy status
- Height and current weight
- Goal weight
- The motivation behind your weight loss journey (upcoming events, well-being aspirations, etc.)
- Lifestyle information, including your activity level and job type
- The type of community you reside in
- Your risk factors for certain diseases, such as high cholesterol, kidney disease, or depression
- Whether you have diabetes
- The presence of an active eating disorder
General inquiries about your relationship with food then supplement this comprehensive information. Questions range from whether you've previously experienced yo-yo dieting, to your past attempts at weight loss. Noom meticulously analyzes all this data to craft a program tailored precisely to your requirements.
The Noom app also offers a wealth of instructional features to guide you through its functionalities and ensure you're familiar with navigating the app effectively.
What Are You Going To Eat On The Noom Diet?
As mentioned, Noom takes a distinct approach by eschewing rigid meal plans, prioritizing individual needs, and empowering users to make autonomous dietary decisions. While this level of freedom can initially feel daunting for some, it ultimately fosters a positive environment devoid of the shame or guilt often associated with traditional dieting.
Now, let's delve deeper into the ingenious color-coding system employed by Noom. This system hinges on caloric density, which gauges the number of calories contained in a specific volume of food. For instance, an ounce of steak packs more calories than an ounce of celery.
To tailor your dietary journey, Noom provides personalized recommendations regarding the percentage of each food group you should incorporate into your daily intake. In my case, the distribution was set at 25% for red foods, 30% for yellow, and 45% for green.
While your specific percentages may vary depending on your unique goals, the variations are typically not substantial. To provide some context, here are some examples of foods that align with these color-coded categories:
Characterized by low caloric density, these options provide fewer calories for a given volume.
- Fresh fruits
- Green beans, spinach, and peppers are examples of non-starchy vegetables
- Whole grains
- Non-fat dairy products
- Broth-based soups
Exhibiting a moderate caloric density, these foods offer a balanced calorie-to-volume ratio.
- Dried fruits
- Most meats, eggs (including yolks), and fish
- Starchier vegetables with higher carbohydrate content, like corn, plantains, and sweet potatoes
- Heartier soups
These boast a high caloric density, signaling more calories packed into a smaller volume.
- Fried foods
- Alcoholic beverages
- High-fat condiments like mayonnaise or oils
- High-fat dairy products
- Processed grains such as cereal or white bread
I'll readily admit that there were days when I exceeded the recommended 25 percent allocation for red foods. However, even on those occasions, I conscientiously strived to maintain proximity to my overall calorie goal.
In my perspective, this is where Noom's brilliance truly shines: there's no judgment or guilt associated with consuming particular foods. Instead, it places the power of adjustment squarely in your hands, allowing you to recalibrate as needed to align with your goals and preferences.
This flexibility is a hallmark of the Noom program, which emphasizes cultivating a healthy and sustainable relationship with food.
Alcohol On Noom
Yes, you can consume alcohol while following the Noom program. However, it's important to remember that alcohol is categorized as a ‘red’ food within the Noom color-coded system.
Since it's a liquid, indulging in alcoholic beverages means taking in additional calories without necessarily experiencing a sense of fullness or satisfaction.
What Are Some Healthy Snacks To Eat While Using Noom?
Noom advocates for a shift in thinking when categorizing foods as ‘healthy’ or ‘unhealthy’. The program aims to help you break free from these negative thought patterns, which often lead to guilt and demotivation.
Instead of labeling foods this way, Noom encourages you to consider your snacks from the perspective of caloric density.
Consuming ‘red’ food as a snack is acceptable, but it's critical to understand that you'll consume more calories for a smaller amount. In contrast, ‘green’ foods offer the advantage of allowing you to enjoy a larger portion for the same number of calories.
This approach reframes your snack choices more constructively, emphasizing portion control and caloric balance rather than rigid categorizations of healthy or unhealthy.
Considerations Before Buying Noom
Before deciding to invest in Noom, it's wise to ponder these essential questions:
Do You Have a Healthy Relationship With Food?
If you already possess a healthy relationship with food, Noom might seem redundant for your needs.
Do Weigh-Ins And Calorie Tracking Trigger Anxiety?
Noom provides resources to help you address anxiety related to weigh-ins and calorie tracking, but success in the program largely depends on your willingness to engage in these activities. If these practices have the potential to trigger disordered eating patterns, Noom may not be the right choice for you.
Do You Have Dietary Restrictions Or Special Health Care Needs?
If you have dietary limitations or certain health needs, Noom can be an excellent option as it doesn't impose a rigid meal plan.
Are You Ready To Make Dietary And Activity Changes?
Any weight loss program, including Noom, necessitates your commitment to making necessary changes. No program can replace your effort, but platforms like Noom can facilitate your journey.
Are You Willing To Dedicate Time To The App?
To succeed with Noom, you should be prepared to spend at least 15 minutes daily within the app. This time includes food logging, weigh-ins, and participating in lessons. You might need to explore alternative programs if you cannot allocate this time.
Are There More Cost-Effective Or Free Alternatives That Suit Your Needs?
Noom represents an investment, and weighing its cost against your intended usage is important. While other free or less expensive weight loss apps are available, none may provide the same level of customization and comprehensive resources as Noom.
Ensure you are ready to make the most of the investment before committing.
Final Verdict: Is Noom A Worthwhile Investment?
In my experience, Noom unquestionably justified its worth. Not only did I achieve my weight loss objectives, but I also gained valuable insights into the origins of my detrimental habits.
Furthermore, after discontinuing the program, I have successfully employed the knowledge acquired through Noom to maintain my weight. It takes willpower and determination from you to achieve your goals – but Noom helps you engrain an educational view on food that you keep forever. That, I think you’d agree, is invaluable.
Disclaimer: The above is a sponsored post, the views expressed are those of the sponsor/author and do not represent the stand and views of Outlook Editorial.