In short
- NIDDK describes a weight loss program as more than a book or an app: it gives ongoing guidance and support for building habits.
- It lists four parts: a reduced-calorie eating and drinking plan, an activity plan, support for the new habits, and a plan for keeping the weight off.
- Programs that run fully online are, in NIDDK’s words, “still being researched.” It names five features to look for in one.
- Very small print and then-and-now photos that seem too good to be true are on its list of warning signs.
Most programs now use phones, apps or websites in some way, and some run entirely online with no in-person contact at all. That makes it harder to tell from the outside what you would actually get. The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health, publishes a guide to choosing a program. This page sets out its main points in order.
What counts as a program
NIDDK draws a line between a program and a book or app that simply promises to help. A program, in its description, is a formal arrangement that gives you ongoing guidance and support to build healthy lifestyle habits. It should include four parts:
- An eating and drinking plan. A healthy plan that is reduced in calories. NIDDK adds that the best plan is backed by science and fits your health, your cultural needs and preferences, and your values, so you can keep to it over the long term.
- An activity plan. A plan for more physical activity where that is appropriate. Over time, some people may work up to 150 minutes or more a week of activity that makes them breathe harder and raises the heart rate.
- Support for the new habits. Help with setting goals, dealing with barriers and getting past setbacks, plus support for tracking eating, drinking, sleep and activity each day and checking your weight each week.
- A plan for afterward. Ongoing support, such as counseling sessions, for keeping the weight off once the first goal is reached.
When the whole program is online
NIDDK says virtual programs are still being researched. Studies suggest some may work if they include the parts above, but researchers are still studying whether they are effective, especially over the long term. If you are thinking about one, NIDDK suggests making sure it includes:
| Feature | What NIDDK describes |
|---|---|
| Weekly sessions | Offered online and tailored to your own goals |
| A trained professional | Such as a registered dietitian, health counselor or lifestyle coach |
| A way to track progress | Using tools such as cellphones, activity counters and online journals |
| Regular feedback | From a counselor, by email, phone or text message |
| Group support, if you want it | Through online meetings or chat groups |
Signs NIDDK says to watch for
Whether a program is online or in person, NIDDK suggests learning as much as you can before joining. It warns against programs that promise weight loss without changing diet or activity, weight loss while eating as much as you like, very large amounts in a very short time, or loss from one chosen part of the body. Other warning signs it lists:
- very small print, asterisks and footnotes that make it easy to miss important information
- photos comparing a body then and now, or personal endorsements that seem too good to be true
NIDDK notes that false claims or scams by weight loss programs can be reported to the Federal Trade Commission.
Questions to bring
NIDDK suggests asking program staff how long the program lasts, how it is delivered (in person, online or by smartphone), and whether it can be changed to fit your lifestyle, work schedule and cultural needs. Its questions about money are covered in Questions About Cost and Renewal, Before the Card Comes Out.
Sources
- NIDDK, Choosing a Safe & Successful Weight-loss Program. Last reviewed February 2024; read October 24, 2026.