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Bathroom scale to check weight when using an online weight management program

Weight management programs online: key points to know

Written on December 13, 2022 by Sendra Yang, PharmD, MBA. To give you technically accurate, evidence-based information, content published on the Everlywell blog is reviewed by credentialed professionals with expertise in medical and bioscience fields.


Table of contents


Every year millions of people make New Year’s resolutions to lose weight and get in shape. It’s one of the most common resolutions annually. Even throughout the rest of the year, you may find yourself making a weight loss goal. However, many people struggle with being committed to their weight loss goal because losing weight is just not an easy thing to do.

According to the CDC, losing weight is about making lifestyle changes [1]. These modifications can include creating healthy eating habits, implementing a regular exercise routine, and even supplementing with stress management. Once you have reached your healthy goal weight, it’s about continuing these habits to maintain the weight in the long run.

Benefits of losing weight

Even a weight loss of 5% to 10% can have health benefits [1]. This modest weight decrease can improve blood pressure, cholesterol levels, and blood sugar.

Online programs for weight management

Losing weight is about a journey and not a one-time event [2]. Once you have lost weight to a healthy goal, you will still have to maintain the weight. Realizing your self-readiness and motivation is critical in accomplishing your weight loss target.

Before beginning any weight loss program, you should speak with a healthcare professional. You can enroll in several online weight loss programs to help assist you on your journey. Below are three online weight loss programs that focus on dietary lifestyle changes.

The Mayo Clinic Diet

World-renowned Mayo Clinic experts developed the Mayo Clinic Diet [3,4]. Mayo Clinic is a nonprofit organization committed to “clinical practice, education, and research, providing expert, whole-person care to everyone who needs healing [4]." The Mayo Clinic Diet was named the #1 Diet Program in the US News & World Report’s 2022 Best Diets. The diet encourages food decisions to meet individual weight loss goals. The initial program is 12 weeks long and can be tailored for vegetarian and healthy keto menus. You can use different tools to track your progress and log your meals, exercise activities, measurements, and weight. The main focus does not include strict calorie counting. The program is $19.99/month for the 12-month plan. The program pricing increases per month for the six-month and three-month plans. There’s also the ability to select a diabetic meal plan and a book titled “The Mayo Clinic Diabetes Diet.”

MyPlate

MyPlate is developed by the U.S. Department of Agriculture's Center for Nutrition Policy and Promotion (CNPP) [5]. MyPlate is a plan for healthy eating based on the Dietary Guidelines for Americans. Based on your age, sex, height, weight, and physical activity, you can get an individualized MyPlate plan recommendation. The free plan focuses on dietary intake with different fruits, vegetables, grains, protein foods, and dairy. The program also has limited added sugars, saturated fats, and sodium. The plan's website includes various types of dietary resources.

WW (Weight Watchers)

WW, formerly Weight Watchers, has been around for years and is a program to help you lose weight through a points-based system assigned to the foods you eat [6]. The program is priced at $10 per month for six months, with other pricing based on the months you sign up for. The program is available through an app.

How to remain committed to your weight loss program

As mentioned earlier, it’s not simple to lose weight. Below are some strategies to help you successfully lose weight and maintain a healthy weight:

  • Change your mindset and perspective [2]. It takes a lot of effort to lose weight. Ensure that you are ready to embark on your weight loss. Be sure to accept that you must make lifestyle changes to reach your goal.
  • Set realistic goals and commit to them [1,2]. You must set a goal you can successfully reach. If you set an unrealistic target and don’t reach it, you may be discouraged and quit. Find your inner motivation to commit to your weight loss journey.
  • Incorporate physical activity as part of dietary changes for weight loss [2,7]. You lose weight by burning calories through exercising and limiting calorie intake through diet. Incorporating an exercise routine can have additional benefits by reducing risks for cardiovascular disease and diabetes. Moderate-intensity exercises increase your breathing and heart rate, but you can still hold a conversation. These activities involve brisk walking, light yard work, actively playing with kids, or casual pace biking. Vigorous physical activity substantially increases your breathing and heart rate, so you can no longer carry on a conversation. These exercises are jogging or running, competitive sports such as football, basketball, or soccer, and jumping rope.
  • Enjoy trying and eating healthy foods [2-6]. Changing your dietary intake to include more fruits, vegetables, and whole grains is essential to losing weight. Lowering your caloric intake is integral to weight loss as well. You don’t have to give up tasty, healthy foods to achieve your weight loss goal.

Telehealth with Everlywell

Everlywell offers telehealth to give you access to healthcare providers. At Everlywell, you can reach out to a healthcare provider to discuss and check in on your health and wellness.

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References

  1. Losing Weight. Centers for Disease Control and Prevention. URL. Published September 19, 2022. Accessed December 9, 2022.
  2. Weight loss: 6 strategies for success. Mayo Clinic. URL. Published December 7, 2021. Accessed December 9, 2022.
  3. Mayo Clinic Diet. Mayo Clinic. URL. Accessed December 9, 2022.
  4. About Mayo Clinic. Mayo Clinic. URL. Accessed December 9, 2022.
  5. Learn how to eat healthy with MyPlate. U.S. Department of Agriculture. URL. Accessed December 9, 2022.
  6. WeightWatchers Weight-Loss Program-Lose Weight and Keep it Off. WeightWatchers. URL. Accessed December 9, 2022.
  7. Physical Activity for a Healthy Weight. Centers for Disease Control and Prevention. URL. Published June 16, 2022. Accessed December 9, 2022.
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