Getting started with the Noom diet plan involves
answering questions no diet plan has ever asked me
1. Take a quiz for a customized plan.
The first step in the program is a 10-minute online
quiz that asks typical questions about your height,
weight, gender, age and why you want to lose weight.
It also asks how active you are, how often you eat and
whether you’re at risk for certain health issues like
diabetes, heart disease and depression.
Then questions like, “Have any life events led to
weight gain in the last few years?” and, “Why are you
uncertain about hitting your weight loss goals?” pop
up to assess habits and behaviors.
2. Pay, then download the app to your
smartphone and create a log-in.
Once you’ve decided to join the program and paid the
fee, you must download the Noom app. It’s currently
only available on IOS (12.4 or later) and Android
(version 6 or later) smartphones. You can use it on
iPad and Android tablets, but the functionality will
be limited because tablets don’t typically come with
motion sensors (Noom has a step counter). After you’ve
installed the app, you’ll be asked to sign in using
the email address you used to join the program.
3. Meet your coaches, commit to lessons and
get your calorie budget.
Noom asks you to complete 10 mini-lessons in
psychology and behavioral change in 16 weeks. You
decide immediately if you want to spend a minimum of
five minutes to a maximum of 16 minutes a day on the
lessons. About two days in, you’ll be connected with a
goal coach who will personally reach out about twice a
week to check in, ask about your progress and send
A few more days into the program, you’ll be assigned
a group coach and a peer group. The group coach
moderates the peer group chat, posts weight loss tips
and sometimes responds to individual posts. Both
the goal coach and the group coach are trained in all
things Noom and hold either a bachelor’s or
associate’s degree, plus 2,000 hours of wellness
Your calorie restrictions are based your information.
For some obese and pre-diabetic people, Noom might
recommend its diabetes prevention program—the first
mobile health program to be recognized by the Centers
for Disease Control (CDC) for delivering an
evidence-based type 2 diabetes prevention program.
Your personalized plan assigns a daily calorie budget
(the minimum calories you need to function each day)
and requires you to record your meals and physical
activity daily. You also decide if you want to commit
two to 10 minutes a day to read short articles on
positive thinking, mindful eating and stress relief.
On top of all of this, Noom has a step counter, so as
long as your phone is on you all day, you’ll know just
how many total steps you took. The app encourages you
to log daily blood pressure readings, blood glucose
levels and water intake.
The Noom plan is designed to last 16 weeks, but
you’re encouraged to buy up to twelve months at a time
for weight loss and maintenance. To meet my goal of a
12-pound weight loss, my calorie budget was 1,250
calories a day for 16 weeks. When I logged my foods,
the app let me know how many calories I had left in
each food category (see below) for the day. There was
no admonishment when I went over my calorie budget,
only encouraging messages to continue the plan and
lessons to help me examine what triggered my bad food
day (or week).