Ready to achieve weight loss success with Noom? We are a husband and wife who have lost a combined 190 pounds with the help of the Noom weight loss app. In this post, we’re sharing our tips to help you reach your goals.
Note: This post contains affiliate links. As Amazon influencers, we earn from qualifying purchases.
1. Forget what you think you know about weight loss
It seems like everyone is an expert on weight loss. We’ve been inundated for years by fad diets and media telling us we should avoid carbs, fat, meat, and gluten or that we should only eat at certain times of day. Noom says differently. In a nutshell, if you consume fewer calories than you burn, you will lose weight. It’s not rocket science – just plain physics.
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Noom is based in science and psychology, so there’s a research-based reason for every lesson in the program. Some of the suggestions may match up with things you already know, and some may not. For success with Noom, trust the program. Do what it says – including when the app tells you to enjoy fat and carbs.
2. Weigh yourself daily
One key for success with Noom is to weigh daily. Yes, daily.
This sounded like an awful idea to us at first but we quickly learned there will be days your weight goes up and when your weight goes down. Don’t be discouraged when the scale shows a slight gain. It has gone up for us more times than we can count, yet somehow we’ve both reached our weight loss goals. Weighing daily took away our fear of the scale and proved to us that weight fluctuations and plateaus are completely normal.
3. Measure everything for success with Noom
Success with Noom (or any weight management) depends on measuring calories properly. Get a good food scale (like THIS ONE) and use it regularly. At first we added what we estimated was 1 oz of croutons to our salads. We’d put seven or eight croutons on and log the 70 calories. When we actually weighed an ounce of our favorite salad topping, we came to realize we were way underestimating calories. One ounce actually equalled just three croutons. Ouch. No worries, we stuck to three but cut them all in half.
Even now, almost two years into our journey, we still use the scale and measuring spoons regularly. This helps us know our portions and log accurately.
4. Find your favorite green foods and eat lots of them
We quickly learned through Noom that if you eat enough green foods each day, you typically aren’t hungry. That’s because green foods are less calorically dense and/or the most nutrient-dense foods.
Fill up on green foods like mixed berries, honeycrisp apples, grapes, romaine salad, and broccoli. And don’t forget that there are lots of delicious (and filling) carbs that are also green foods, including oatmeal, whole grain bread, brown rice, and both white and sweet potatoes. Check out THIS POST for more great food ideas.
5. Prep food just two days a week
If you have to cook three meals a day, seven days a week completely from scratch, chances are you’re going to burn out quickly. For success with Noom, we suggest focusing on food prep just two days a week to make mealtime easier.
We buy most of our meat in bulk and prep it right away after grocery shopping. For instance, we buy a large package of boneless, skinless chicken breasts and cut them in different ways to store in the freezer – small cubes for stir fry or curry, strips for fajitas, and halves for grilling or baking.
Likewise, we do the same with fruits and vegetables. We fill clear storage containers with diced peppers and onions or sliced English cucumbers and radishes. That way, making a dinner salad or grabbing a sensible snack is easy and doesn’t seem like such a burden. We wash grapes and apples when we unpack them from the store and have those types of things ready to eat or grab as we leave the house. We also make large batches of foods like our low-calorie chicken tortilla soup and brown rice, which both keep remarkably well in the freezer.
6. For success with Noom, log foods accurately
Some people have this belief that they don’t have to log something because they only had a little bit of it. But just because you didn’t write it down, doesn’t mean the calories don’t count; the only person you’re fooling is yourself. Success with Noom involves accurate food logging.
Think those 13 almonds don’t matter that much? Think again. While almonds do pack a lot of nutrients, 13 nuts have 85 calories (the same as a honeycrisp apple). You can still eat them, just make sure you log them, as well. And yes, you really do need to count the ketchup on your burger, those extra croutons on your salad, and even that second beer you drank.
7. Find an accountability partner
Having an accountability partner definitely helped us on our weight loss journey. As husband and wife, we encourage one another and share our successes and struggles. Steve also pushed Ann to move more and Ann helped Steve stay on track with his eating.
If you’re single, we’d encourage you to enlist the help of a friend, neighbor, or fellow Noomer online and check in with each other regularly. Noom also offers an online coach and support group for each member, so be an active participant there, as well.
8. Focus on your eating first
For our first nine months with Noom, we didn’t exercise at all. Honestly, if we got 2,000 steps in a day it was a lot. However, we each still lost almost 70 pounds in that time.
As Noom taught us, this is because about 90% of weight loss comes from a change in diet, and only about 10% comes from exercise. So for success with Noom when you start out, we suggest you focus your energy on what you’re eating and on changing your behaviors and habits around food, first.
Don’t get us wrong, exercise has a lot of great health benefits. Eventually, we made it a part of our daily routine. But focusing on one thing at a time really helped us. Eating fewer calories will likely have a much bigger impact on your weight than time at the gym.
9. Eat a cookie
Yes, you read that right. In fact, Noom encourages it. You are building a lifestyle of sustainable habits, and no one wants to live in a future without chocolate chip cookies or ice cream.
So build treats into your calorie budget, then enjoy them guilt-free. It will help you have success with Noom and not feel deprived or binge later on.
10. Stop making excuses and don’t give up
If you’ve started a journey with Noom, then you’re creating a new lifestyle. You’re changing some habits you’ve had for a long time, possibly your whole life. It takes time, and you’ll have plateaus and little slips along the way. So leave your excuses at the door, follow the plan, and give yourself a little grace. Know that even if you made a bad food choice, you can still make a better one the next time. You got this!
Note: If you are interested in trying the Noom app, you can click HERE for a discount code. While we are not an affiliate of Noom, like any other user who refers another person, we do receive a credit for each referral who continues past the free trial.
Okay, you two have just officially become my fave people!!! I have just subscribed to your newsletter and can not wait to read all of your articles. We are gonna be online besties…I’m feelin’ a vibe here! LOL Great page!
Oh, Sandy, you are just the sweetest! So happy you found our blog and will be so excited to have you with us on our journey. If we’ve learned anything through this pandemic, it is that online friends are REAL friends. So, as we get to know one another, we’re curious – how did you find our blog? And, where are you from?
I do not eat much meat. Chicken breast. Fish sea food that’s it.
Ann is the same. She loves fish!
I do better with recipes. Do you have any good ones that you would share?
Wow! Unique post. I love this very much. Keep sharing such kind of content next time.
Thanks, David. We’re glad you enjoyed the post. What other healthy living topics would you like to read about?
I just stumbled on this article and started Noom June 1st – down 23 lbs in 8 weeks (47 more to lose) and still eating potato chips and ice cream (but not as a meal). You two look Noomalicious!! I echo your tip to focus on food first as building mastery of nutrition, exercise, sleep, and stress management (4 pillars of health) can be overwhelming if tried at once. I’m looking forward to reading your other posts. Keep up the great work!
Thanks for the kind words, Jim! As of now, we’re down a combined more than 200 pounds. I (Steve) am down 70…but most importantly, I’v kept it off for 19 months or so–so it has been a true lifestyle change that has stuck. Ann is down more than 130 and counting. And we agree that it’s great that we can still have ice cream, potato chips (I had some yesterday), pizza, and more. If we couldn’t, well, I don’t think it would have worked.
It sounds like you are rocking it! Keep it up–you can do it! 🙂
How do I find out which color category a food falls in that’s not on the list? Keifer, for example. Thanks!y
You take the number of calories in a serving and divide it by the weight of the serving (in grams). If the resulting number is less than 1, it’s a green food. If it’s between 1 and 2, it’s a yellow food. Higher than 2, it’s a red food.
For instance 3 crackers have 70 calories, and the serving size is 14 g. You take 70, divide it by 14 and the answer is 5. That is more than 2, so it’s a red food.
A small tomato, though, has 18 calories. Let’s say it weighs 100 g. So you take 18 divide by 100 and the answer is 0.18. 0.18 is less than 1, so it’s a green food.
Wow awesome, I just started today and I’m so pumped. Thanks
Good for you for getting started–that’s the first step. Noom is likely different than other programs you’ve tried–so remember that today is the first day of the new way you’ll eat for the rest of your life. But good news! Noom does not prohibit any foods. So we’ve lost more than 200 pounds (combined) and still eat ice cream. Yes, you can have your favorites and you can still take part in special meals. You’ll just learn better how to do so in moderation and how to plan for those things.
Good luck to you! You CAN do it!
Thank you for your examples! And for these easy to read/understand articles! Good health to all of us!!!! 🙂
You are very welcome. We’re so glad you liked our articles and found them helpful. We’re just your average middle aged couple trying to do our best to get and stay healthy. Any other topics you’d be interested in us covering?
I don’t see how this is different than any other weight loss platform. I’ve joined but I’m still only allotted 1200 calories per day. This is so few calories that I’m starving all day. Even if I’m filling up on green items. There isn’t a lot of protein in the green…did I do something wrong? 1200 just isn’t a lot..
Thanks for your feedback. We found Noom to be dramatically different than any other weight loss program we’ve tried before – and we’ve tried many. We start out with 1,200 calories a day but as we move throughout the day, we earn more calories in our daily budget. Ann typically has about 1,500 a day and is able to include plenty of lean proteins (Greek yogurt, beans, lean meats, etc.). Because we fill up on green foods like oatmeal, apples, bananas, grapes, berries, broccoli, lettuce, cucumbers, and brown rice, we have not been hungry on this plan. We wish you all the best on your healthy living journey.
Hi,
I started Noom this week. When you go over your calorie goal, there’s a little range labeled “good.” If you stay in the Good range you should still be able to lose weight.
There’s another way to change your daily calorie goal in the app if you’re finding the default goal too restrictive:
In the app, click the icon in the top left corner for the menu (3 horizontal lines, like an equals sign with an extra line)
Click “Settings”
Under “Weight Loss Speed” you can adjust from “Cheetah” left towards “Turtle.” This will set a new daily calorie goal (higher, ie 1800/day) that will still allow you to lose weight, just at a slower pace on average.
I believe the default “Cheetah” setting is to make weight loss average 2lbs/week and the “Turtle” setting changes the weight loss goal to an average of .5lb/week.
So for anyone struggling with the low daily calorie goal, maybe a less extreme deficit would benefit you while you adjust to the program.
I hope this was helpful, but don’t forget to bring these issues up with your coach, that’s where I learned about this. They have A LOT of people to get back to so it can sometimes take up to 48 hours for them to respond but just be patient and do your best and forget the rest 🙂
Good Luck!
I just started Noom, and want to lose about 100 lbs. One of my friends decided to be a serious Debbie Downer about my chances to do this. Fortunately I came across this site. You both look great. Thanks for the encouragement to keep at it.
No Debbie Downers here! We love supporting and encouraging others, like you, who are also on a healthy living journey like we are. We need each other and hope you’ll stay in touch and let us know if we can be a help in any way. YOU CAN DO THIS!
My daughter has started Noom in january 2021 and she has lost 46 lbs so far. She does exactly like your tips. It’s truly inspiring!
That’s fantastic! We’re so glad to hear that she’s having success. Noom really did work for us–and we’re glad to know that doing things like we do help her, as well. 🙂
Hi guys, thanks for the Noom referral. Can you give me tip #11? How did you curb the low-calorie headaches when you started? Thanks!
Hmmm. We didn’t have low calorie headaches. We did have some big sugar cravings which we satisfied with a Tootsie Pop (60 calories). Eventually, we got used to less and less refined sugar and now are basically doing fruit (and ice cream, of course!). At this point, though, we still eat the same volume of food that we used to eat, it’s just that now that volume is made up of tons of veggies and fruit. We found that when we actually ate the USDA recommended 5-6 servings of fruits and 5-6 servings of veggies every day, we really weren’t hungry, at all.
Yes, headaches from low blood sugar, a case of the ‘stupids’, you name it! My first several weeks were tough but then things got better. Probably my body adjusted a lot, but my biggest way to deal was to make sure I included plenty of protein in my meals. Also, some ‘yellow’ food carbs did not last me between meals. Only robust carbs like brown rice, quinoa, and hearty whole grain breads (like Killer Dave’s) would have lasting power.
I still haven’t figured out shelf-stable, green or yellow snacks I can keep with me on a busy run-around day to keep from getting too hungry. Once I get too low on blood sugar, I’m guaranteed a headache in an hour or two. 🙁
As far as “run around snacks,” we just carry a couple of apples or bananas along with us. They don’t need to be refrigerated and they really hit the spot when we’re feeling hungry.
I just started Noom this week and have a stupid question. Are you supposed as many “green” foods as you can and stay within your calorie allotment? Or eat green but also meet your alloted yellow and red calories for the day? I’m confused. Can you please help spell it out in layman’s terms pretty please?
Not a stupid question. The colors are based on calorie density…that is to say how many calories there are per gram (or ounce) of food. If there are few calories per ounce, it’s a green food. If it’s moderate, it’s yellow. If it’s red, there are lots of calories in a little bit of food. No food is off limits, but you do want to eat lots of green foods because they will fill you up without giving you too many calories. That said, don’t skip the yellow or red foods. You need a cookie or piece of cake every now and again and that’s fine. Just be sure to log it properly and plan your daily calories around it.
Food colors have nothing to do with how “healthy” something is. Avocados and almonds both have great nutrients, but both are red foods because they have lots of calories per ounce. You still might want to eat them. And yellow foods are often lean proteins that you’ll want to include in your diet. Read this post that Ann wrote for more information, and let us know if you have more questions: https://postcardjar.com/10-foods-to-lose-weight-ive-lost-100-lbs-so-far-with-noom/
This is confusing to me also. If I have 1200 calories but a certain amount in yellow, green & red. Do I eat the amount of calories in each group, even in the red? It says to limit red foods. How do I go that if I have say 300 calories in the red group.
It is very easy to get to 300 calories of red foods. A cookie or two, for instance puts you at your limit. We might save some for a cookie, but use others in things like 1/2 tbsp. olive oil, or maybe some nuts. But you certainly may get your 300 of red every day. Red doesn’t mean “bad” or “avoid.” It means limit and be mindful. But there are some very good foods that are red that we have enjoyed throughout our journey, including ice cream and wine. And if you want some extra calories in your day, just be sure to move. Noom keeps track of your steps, and as you burn extra calories, more are added to your daily budget–including in the red category.
I just started as well and to my understanding, we are just supposed to do our best to stay within our calorie budget each day. The budget is made up of green, yellow and red foods. The colors are just a portion guide. In the course, it suggests that our diet should be made up of 30% green foods, 45% yellow foods and 25% red foods. The more green the better but 30% is a more realistic daily goal. We will be able to eat more green foods for less calories. So we could eat a whole cup of grapes for the same calorie “cost” of a few raisins. So essentially we get “more for our theoretical money” with green foods.
You are exactly right, Katie! And when you eat all of those “green foods” you feel full so you aren’t hungry. We found that 5-6 servings of fruits and 5-6 servings of veggies daily is about 30% of our caloric intake, but about 70% of what we actually put into our bodies–so we feel full. It’s wonderful to be able to eat a lot of food and to still lose weight.
I read that green is supposed to be 35% of calories as well as eating all yellow and red. Red doesn’t mean bad
That is true! Red is not bad. In fact, we eat red foods every single day. We just do it in moderation.
Do you are not supposed to eat the 300 calories in the red group?? Just use your calories in the green & yellow mist days & then sometimes eat in the red??
You may eat red calories every day, just stay within your total calorie budget. We have found that by eating lots of green foods we feel full, so aren’t wanting so many red foods. But if there is a red food we want, we plan for it, include it in our daily budget, log it, and savor every single bite.
I made an applection to become a member of noon on Friday last I gave all my details and my diet was ready I gave my card details also and then the screen went blank and I could not get back into it
Hmmm. You might try contacting Noom Support. It looks like they have a way to fill out a form and request help here: https://web.noom.com/support/contact-support/
We started Noom the beginning of February 2021 and it’s working. We are in Key West at our 2nd home and actually looking at menus before hand when going out to dinner to see what fits in our plan. (The best we can) along with making our Noom dinners at home!!! Highly recommend Noom! It works!
Yes! Once you figure out some of the important words like “grilled” vs. “fried,” it becomes much easier to decode a menu. Hope it continues to go well for you! 😊
I’ve been on Noom since January and haven’t lost/gained. My friend is on Noom and has lost 15lbs.
Hopefully this article give you some ideas that you can use. I lost 70 pounds and have kept it off for more than a year, and Ann has lost a little more than a pound a week for two years (128 pounds!) using these tips. Good luck–you can do it!
Hi Marni (and anyone else significantly struggling to lose weight despite their best efforts),
If you are still struggling to lose weight, the issue may not be your diet after all. Quite a few people suffer from a handful of fat disorders, some of which can make it literally impossible to lose weight from diet and exercise alone. One of them is called Lipoedema.
Unfortunately, although these fat disorders are not necessarily rare, many doctors are not educated/aware of them. Many patients who have these disorders have stories of their doctors disregarding their concerns or straight up accusing them of lying about their eating habits. So for a lot of people it is worth seeking out a specialist for an evaluation.
Bottom line, if you’re following a program (Noom or otherwise) and have been unsuccessful, talk to your doctor or seek out a medical specialist for an evaluation to see if there isn’t a bigger issue at play.
Lipoedema is in my family. One family member wasn’t diagnosed with it until her late sixties, after spending her life being criticized and singled out for her weight, she finally learned there was nothing she could do through diet and exercise to lose the Lipoedema weight. Luckily, there are a number of specialists across the U.S. and Europe (Specifically Germany) and resources for women (it almost exclusively affects women) who have this disorder.
But honestly, most people know so little about fat disorders the best thing to do is spread the word and for us all to treat each other a little kinder, as we never know what someone’s situation is. <3
Best of Luck to everyone!
I started Noom the beginning of this year and I might need some help. This article clued me in to a few things I could add/change. I am married and he tries to help but he is skinny with a high metabolism, It’s a little more difficult. Any other advice or help I could get?
Sarah—I stumbled on this article and reading your comment, it described me and MY partner perfectly 🤣. Those skinny boys with high metabolisms are supportive but don’t completely understand. Hope the journey is going wel for you—I just started this week with Noom, but feel like I am quickly learning more about what I need to do to be successful.
Great article. Thank you for the tips. I just ordered a food scale, amd I think that will help a lot in allowing me to accurately measure my portions.
Would love some more advice on what “grab and go” foods you guys have ready in your fridge. Maybe even more ideas on some breakfast foods?? I find I seem to use too many at breakfast.
I actually keep Mott’s no sugar added applesauce pouches (my favorite is strawberry applesauce) as a purse-packable, 40-calorie, sweet-tasting green snack. I have been primarily eating El Monterrey Lean Breakfast Burritos (egg, turkey sausage, and cheese) for a 220-calorie, yellow breakfast that stays with me because of all the protein (and it’s an easy minute and a half in the microwave to prepare).
Those are a couple of great ideas! We really like the applesauce idea…especially for some upcoming flights that we have. Thanks for sharing! 🙂