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There is no such thing as one ideal program for everyone. Share on PinterestMoyo Studio/Getty Images A quick look at 5 of the best weight loss programs for womenBest for faster weight loss Low carb diet plansBest for food tracking Point-based dietary programsBest for premade meals: Meal Replacement dietsBest for diabetes or blood pressure conditions DASH dietBest for physical activity Home-based exercise programs Weight loss considerationsAccording to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), factors that affect weight loss include:ageethnicity cultural background and social circlesfamily history and genessleep habitsunderlying medical conditions All people have different factors that affect their weight. Though the weight loss programs within this article can be useful for females, anyone can follow and benefit from them. Diet and weight loss programs may help with short-term weight loss. People may find certain programs offer more success than others. Learn more about how to lose weight fast here. When attempting long-term weight loss, it is important to bear in mind that many diet programs are typically unsustainable and often eventually lead to weight re-gain after the diet ends. A weight loss program should not replace a healthy diet and regular exercise, which are important for maintaining a healthy weight in the long term. Learn more about successful weight loss here. How we chose Medical News Today chooses diets that fit the following criteria:Weight loss: MNT only chooses weight loss diets that are backed by scientific evidence.Healthy eating habits: MNT only chooses diets that promote healthy eating habits and do not ask people to severely restrict their calories or promote disordered eating.Sustainability: MNT only chooses diets that are sustainable to follow for the time it takes for a person to reach their weight goal.Nutritional quality: MNT only chooses diets that meet the average person’s nutritional needs. What to look for in a weight loss program The NIDDK recommends people should discuss their weight loss plans with a healthcare professional. They may be able to help people choose a weight loss plan that fits their lifestyle and any health conditions they may have. The NIDDK also states a person should choose a weight loss program that includes:lifestyle counselingguidance about sleep, stress, and the pros and cons of weight loss medicationfeedback and monitoring through the weight loss programrealistic weight loss goals and plans People should avoid diets that severely restrict calories unless they are under the supervision and recommendation of a doctor. People should also avoid diets that promise fast, unsustainable results within a short period of time, and ones that do not offer a mix of all the macro- and micronutrients a person needs. Best for faster weight loss Low carb diet plans People can choose from a variety of low carb diet plans. Each diet has its own rules for how many carbs a person can consume per day. There are two main levels of low carb diet:Very low carb diets: A person consumes 20–50 grams (g) of carbohydrates per day or carbs make up less than 10% of total daily calories.Low carb diets: A person consumes fewer than 130 g of carbohydrates per day or carbs make up less than 26% of total daily calories. How it works A low carb diet reportedly works by reducing the body’s dependence on carbs for energy. The low carb model can help rapidly reduce weight for the first 6–12 months. Most people replace calories from carbs with calories from fat or protein. The downside There are potential downsides to eating a low carb diet. According to researchers, these diets can increase low-density lipoproteins, which carry “bad” cholesterol. They can also potentially increase mortality and cardiovascular problems. However, the research regarding cardiovascular outcomes and mortality is inconclusive. Best for food tracking Point-based dietary programs Point-based dietary programs offer a simple points system for keeping track of food intake. How it works Point-based dietary programs assign a simple numerical value to each food. In most programs, a person is allowed to eat or drink a certain number of points per day. A 2016 review of various points-based dietary programs found that WW (formerly Weight Watchers) was an effective program for helping people with overweight or obesity. Learn more about WW (formerly Weight Watchers) here. However, a person should follow a points-based system consistently to get the best results. The downside A points-based diet can be overwhelming for some people. A person needs to keep track of all the foods they eat and determine how many points remain after each day. Additionally, not all programs are the same, as some may be more effective than others. Best for premade meals Meal replacement diets Meal replacement diets come in different varieties. Some, such as the Health Management Resources Program, provide premade meal replacements and shakes. Others may only replace a single meal with a shake or other food replacement. How it works The goal of meal replacement diets is to create a calorie deficit to promote weight loss. Meals come in the form of frozen or prepackaged and measured meals or shakes. According to researchers at the University of New Mexico, meal replacement diets can be an effective weight loss strategy. Their study suggests that even replacing one high calorie meal with a reduced calorie meal per day can help promote weight loss. Another review from 2019 supports the idea that meal replacement diets can help with weight loss. They found that participants achieved an average of 3 pounds more weight loss than those using other weight loss programs. The downside Prepackaged meals and programs can be expensive for some people. Others might find it hard to maintain eating only premade meals or shakes. Another downside is that many of these meals have low quality ingredients, preservatives, and generally lack balance. Some diet plans may require the addition of fruits and vegetables. People may also find it challenging to transition back to a regular diet, and the program should try to address this transition. Best for diabetes or blood pressure conditions DASH diet Dietitian Marla Heller originally developed the DASH diet to support people living with diabetes and blood pressure conditions. This diet focuses on vegetables, fruits, and nutrients. According to a study, it is an effective method for weight loss. How it works According to the National Heart, Lung, and Blood Institute, people who follow the DASH diet focus on:eating fish, poultry, nuts, vegetable oils, beans, and low fat dairyeating vegetables, whole grains, and fruitslimiting sugary drinks and foodsavoiding foods high in saturated fats The program also offers specialized instructions for those seeking to lose weight. The downside According to Harvard Health Publishing, some potential issues with the DASH diet include:People living with food allergies may need to make modifications to the diet.People are responsible for creating and regulating their own food and meals.The potential for a person to develop gas and bloating due to the high fiber content.The DASH diet food lists are not comprehensive. Best for physical activity Home-based exercise programs A person can choose from many home-based exercise programs. Many of them focus on different areas, and each may be more effective for some people. How it works Home-based exercise programs provide guided exercise through videos. Some come in physical media formats, while others are available through streaming services. According to an older study from 2010, home-based exercise programs were effective for the first 6 months. After this time, the results were not noticeable. Researchers also note there is a link between home-exercise programs and a reduction in blood cholesterol levels. The downside Not all programs will work for everyone. A person should research programs that fit their goals and needs. One downside of home exercise is that some people may find it hard to maintain their motivation to follow the program’s activities and recommended diet regimen. Comparison chart The following table compares the weight loss programs in this article. Low carb diet plansPoint-based dietary programsMeal replacement dietsDASH dietHome-based exercise programsHow it worksrestricts carb intakeuses a point system that replaces calorie countingshakes, bars, or premade meals replace at least 1 meal per daypromotes food high in fruit, vegetable, and nutrient contentuses exercise rather than diet changes to lose weightProsmay help rapidly reduce weight in the first 6–12 monthsoffers a simple and effective way to lose weighteven 1 meal replacement a day can aid in weight losssuitable for individuals with diabetes or blood pressure conditionsmost noticeable effects take place in the first 6 monthsConsmay lead to an increase in low-density lipoproteinsa person must follow this diet consistently for the best resultsmay be expensive and may not contain all the nutrients a person needsthis diet may not be food-allergy friendlya person may need to try various programs before finding one that works for them Frequently asked questions about weight loss programs Below, we answer some common questions. What is the most effective type of weight loss program There is no weight loss program that is best for everyone. People should consider the type of diet the program offers, the amount of support and guidance available, and whether they can easily find the food the diet tells them to eat. A person may wish to discuss with a healthcare professional to find out which is the best weight loss program for them. Alternatively, people may wish to trial several different programs. Can a woman lose 20 pounds in a month The Centers for Disease Control and Prevention (CDC) states that quick weight loss is not sustainable, and people are more likely to gain back the weight they lose if they follow a diet that severely restricts calories to gain quick results. The CDC says that individuals who lose a maximum of 1–2 pounds per week are more likely to maintain their weight loss. What is the fastest way for a female to lose weight The CDC does not recommend fast weight loss. Losing weight fast is more likely to be unsustainable, leading to people gaining back the weight they lose once they no longer restrict their calories. According to the CDC, the maximum amount of weight a person should lose per week is 1–2 pounds. Therefore, depending on how much weight a person wants to lose, it may take several weeks to months to reach their goal. Find out more about losing weight quickly here. Summary A person’s age, gender, race, starting weight, and other factors can influence how effective a weight loss program will be. The weight loss programs in this article are suitable for females, but not specifically for females only. Anyone can follow and benefit from them. A person should not expect immediate results from starting a program. It can take several weeks or months to see weight loss results. People should also note that a weight loss program is not a long-term solution or replacement for a healthful diet and regular exercise. Before starting any weight loss program, a person should talk with their healthcare professional. Last medically reviewed on September 24, 2020Obesity / Weight Loss / FitnessWomen's Health / Gynecology 13 sourcescollapsedMedical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.Astbury, N. M., et al. (2019). A systematic review and meta‐analysis of the effectiveness of meal replacements for weight loss.https://onlinelibrary.wiley.com/doi/10.1111/obr.12816Choosing a safe and successful weight-loss program. (2017).https://www.niddk.nih.gov/health-information/weight-management/choosing-a-safe-successful-weight-loss-programDASH eating plan. (n.d.).https://www.nhlbi.nih.gov/health-topics/dash-eating-planDiet review: DASH. (n.d.).https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/dash-diet/Factors affecting weight & health. (2018).https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity/factors-affecting-weight-healthGe, L., et al. (2020). Comparison of dietary macronutrient patterns of 14 popular named dietary programmes for weight and cardiovascular risk factor reduction in adults: Systematic review and network meta-analysis of randomised trials.https://www.bmj.com/content/369/bmj.m696Gudzune, K. A., et al. (2016). Efficacy of commercial weight loss programs: An updated systematic review.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4446719/Kulovitz, M., et al. (n.d.). Do meal replacements deliver results? Research finds that some meal replacement products are effective for temporary weight loss.https://www.unm.edu/~lkravitz/Article%20folder/Mealreplacement.htmlMediano, M. F. F., et al. (2010). A randomized clinical trial of home-based exercise combined with a slight caloric restriction on obesity prevention among women.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2939161/Montesi, L., et al. (2016). Long-term weight loss maintenance for obesity: A multidisciplinary approach.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4777230/Oh, R., et al. (2020). Low carbohydrate diet.https://www.ncbi.nlm.nih.gov/books/NBK537084/Soltani, S., et al. (2016). The effect of dietary approaches to stop hypertension (DASH) diet on weight and body composition in adults: A systematic review and meta-analysis of randomized controlled clinical trials [Abstract].https://pubmed.ncbi.nlm.nih.gov/26990451/What is healthy weight loss? 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