What Is Noom? How Does It Help You In Weight Loss - 2022 (2023)

Noom is the new kid on the block when it comes to weight loss programs and diets. It has changed the outlook we generally have towards losing weight. Its success stories have made Noom a popular choice amongst people who wish to lose weight effectively and in a healthy manner. With more than 45 million users, Noom was one of the most searched diets on Google in 2018. Want to know the details about the Noom diet? Then, keep reading!

From what is the Noom diet to how it works and how you can make it a part of your lifestyle. We have specifically covered:

  • What Is Noom
  • How Does It Work
  • Noom Diet Plan And Noom Diet Plan Cost
  • Its Pros And Cons
  • Popular Noom Diet Recipes
  • FAQs On The Noom Diet

Let’s begin!

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What Is Noom?

Founded by Artem Petakov and Saeju Jeong in 2008, Noom is much more than a weight loss app. It is a wellness program that focuses on helping you make your life better and healthier. And it can do so by aiding you to make changes to your habits.

The belief and science behind Noom go like this: the struggle with weight loss is not limited to the physical aspects only and also extends to the mental aspects. A successful weight loss cannot be achieved by diet and exercise alone. There are emotional barriers that sometimes stop you from achieving your weight loss goals and the Noom app helps you overcome those barriers. It helps you to identify bad habits and replace them with better ones. This, in turn, leads to long term changes and a healthier lifestyle.

The Noom weight loss program is extremely effective which makes it a very popular choice amongst people who seek to lose weight. It is trendy, one of a kind and has more than 45 million users across the world. It comes with a vast food database, personal coaching and group support. And all of this huge change fits right into your pocket. This means that all you need is a smartphone to get started with the Noom diet plan.

What are the types of programs offered by the Noom app? How does it work? What will the Noom diet plan cost? Will you be required to leave your favorite foods? Let’s find out about these questions and much more about the Noom diet.

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Types Of Noom Programs

The new weight loss app Noom offers two types of programs,

  • Healthy Weight program
  • Diabetes management program

Your choice of program will depend on your goals.

If your goal is to lose weight, then the healthy weight program is the one for you. In this program, you will be provided with a daily calorie budget and you would be required to eat within its limit. Since choosing food items while being on a weight loss diet can feel confusing and sometimes even intimidating, the Noom app offers further guidance with its color-coded food database and tracking technology.

If diabetes has been a troublemaker for you then the diabetes management program will be a perfect choice. This program will provide the same guidance with its color-coded food database and tracking technology. But, the focus here would not be on calories but on the carbohydrate content of the food items. Carbohydrate content will have more emphasis as compared to the number of calories.

Noom weight loss programs do not require you to make any radical changes. Unlike other fad diets, the Noom diet plan does not ask you to give up on a particular food group but asks you to be within the daily calorie budget limit and choose healthier options from its huge database.

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How Does It Work?

(Video) IF YOU JUST JOINED NOOM | Beginner tips for Noom, Noom review 2022, How I lost 100+ lbs in a year

You can start the Noom weight loss program by first downloading the Noom diet app. It is available on App Store and Google Play. Once you have downloaded and opened the app, you will be first asked to answer a few questions including how active you are, what is your current height and weight, how much weight would you like to lose, and if there are any medical conditions among others.

You should try to answer these questions as accurately as possible. Based on your answers, the Noom diet app will create a personalized plan for you the details of which will be sent over to your email address. If you choose to continue, you will be asked to choose between the kinds of programs you want. Pay the requisite amount and voila your account will be created.

The Noom app helps its users make healthy food choices with a color-coded food database. It lets them document their activities and food choices. Generally, the choice of food and logging the intake is a tricky business. But, with Noom’s huge food database, this won’t be a problem. You can also scan the bar codes to log in to a particular food. This not only helps you make better recipes at home and also makes shopping easier.

Tracking of diet and exercise is believed to be encouraging. But Noom takes it to the next level with its personalized coaching and feedback. You also get the group support which means that you can connect with the rest of the 45 million Noom users and they will support you through your weight loss journey.

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What Is The Noom Diet Plan

The Noom diet plan is not your regular weight loss diet but a personalized and effective wellness plan. It provides its users with a food database of more than 150,000 food items to choose from. They can also scan a product’s bar code to log it in or to simply know if it would fit in your daily calorie budget or not. There will be several alternatives to a single food choice so that you can make a wise and healthy decision based on your requirements.

The tracking technology allows the users to keep their habits in check and get feedback from nutritionists and dieticians on their choices. The Noom diet plan is very supportive and guides its users at every single step.

The Noom diet won’t force you to follow a rigid diet plan. Instead, the Noom diet plan simply replaces high-calorie food items with those which have low calories. There is a color-coded Noom food list to differentiate between healthy and unhealthy food choices. This list uses three colors—green, yellow, red—and is based on a calorie scale.

1. Noom Green Foods List

The Noom green foods list is the one that is supposed to be the most focused. The food on this list is the least calorie-dense and contains a higher concentration of nutrients. By eating these foods, you will feel fuller without having to gain all the extra calories. Following are some of the examples of Noom green food:

  • Banana
  • Apple
  • Strawberries
  • Watermelon
  • Oranges
  • Pineapple
  • Carrots
  • Onion
  • Spinach
  • Broccoli
  • Brussels sprouts
  • Potatoes
  • Zucchini

2. Noom Yellow Foods List

The Noom yellow foods list comprises of foods which are a bit calorie dense and have a slightly less nutritional value. The food items on this list are to be eaten in moderate quantities. Here are some examples:

  • Grilled chicken
  • Lean meat
  • Fresh or canned tuna
  • Turkey breast
  • Eggs
  • Salmon
  • Greek yogurt
  • Avocados
  • Olives
  • Hummus
  • Beer
  • Quinoa
  • Diet soda
  • Baked beans

3. Noom Red Foods List

Stop says the red light and so does this list of food items that are marked red. These food items are to be avoided o at least eaten in as small amounts as possible. They are more calorie-dense and have relatively little nutritional value. Here are a few examples:

  • Ham
  • Chips
  • Sugar
  • Bacon
  • Fried meat
  • Sausage
  • White flour
  • Wine
  • Hamburgers
  • Peanut butter
  • Chocolate
  • Fries pizza

Noom Diet Plan Cost

So far you have learned about how wonderful the Noom weight loss app is. You can be a part of this wonderful program too with the requisite payment.

(Video) Does NOOM Work?! | Review of Weight Loss Program After Completing It Myself!

The healthy weight program will cost you about $ 44.99 whereas the diabetes management program will cost you $ 89.99.

You can opt for a 14-day trial at the cost of a dollar merely to test the waters. If you wish to continue then you would have to choose from the 1-month, 2-months and 4-months plan. The cost of the plans is as follows:

  • Monthly: $59
  • For two months: $99
  • For 4 months: $129

Noom also provides 6-months, 8-months, and year-long plans which cost as follows:

  • For 6 months: $149
  • For 8 months: $159
  • For a year: $199

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Pros and Cons of Noom Diet

Before you download the app and decide to give it a go, you must take a look at the pros and cons of the Noom diet app.


  • Encourages healthy eating
  • Provides a personalized Noom eating plan based on individual energy needs
  • Asks to log all that you eat to maintain accountability
  • Individualized coaching is available
  • Proper feedback is given
  • Other details like blood pressure and blood sugar levels can also be logged into the app either manually or through sync apps
  • Group support from the Noom users builds motivation and encouragement


  • $45 per month seems pricey when other apps provide a similar food tracking feature for free
  • The personalized coaches are available only from 9 am to 5 pm on weekdays
  • Noom coaches are not appointed as per the CADE standards but based on a custom training program
  • Some dietitians feel that labeling the food with colors is neither enough nor the best way to ensure weight loss as it can make the users feel guilty about their choices

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Popular Noom Diet Plan Recipes

Following are some of the most popular Noom diet recipes:

  • Bacon Egg And Kale Breakfast Salad

This recipe makes for a wonderful start to the day. It is a perfect balance of green, red and yellow foods and enables you to start your day in the right manner.

  • Coconut Energy Balls

This makes for an excellent snack option and the perfect alternative to protein bars. These yummy coconut balls are a great mix of protein and fat that would help you stay energized

  • Hummus + Veggies

This is an easy to do and healthy snack option. You can pair any of the seasonal vegetables with hummus and get yourself a tasty nutritious treat.

  • Chicken, Rice and Broccoli Bowl

Here is another recipe that will leave you full and satisfied. It comes packed with all the major nutrients. It is a simple yet delicious recipe.

  • Grilled Romaine With Cherry Tomato

This recipe will remind you of summer and works pretty well with a protein option. You can add corn and an avocado dressing to make it even better.

Frequently Asked Questions On Noom Diet Plan

(Video) Weight Loss Doc reviews Noom (2022 UPDATE)

Q. Is Noom diet the best diet for weight loss?

Noom diet is indeed the best diet for weight loss with features such as logging meals, workout plans, tracking diet and exercise, reading articles, searching for recipes, personal coach and community support. It is also a unique diet as it does not ban any food and focuses on making long term changes.

Q. Which foods should one eat while one is on Noom diet?

There are three color-coded food lists to guide you through the Noom eating plan. You can eat the Noom green foods freely. These include banana, apple, orange, pineapple, tomato, lettuce, onion, spinach, broccoli, zucchini, corn, and potatoes among others. The foods marked yellow include grilled chicken, tuna, pita bread, quinoa, salmon, eggs, avocados, and baked beans among others and should be eaten in moderate quantities. Foods such as bacon, fried meat, sausage, white flour, wine, hamburgers, peanut butter feature in the red list and are to be eaten in as small quantities as possible.

Q. Does Noom really work for weight loss? How does it exactly work?

Yes, Noom works wonders for weight loss. It is based on the belief that weight loss is not limited to the physical aspect alone but also includes the mental aspect as well. And the Noom diet app aids its users in overcoming these emotional barriers (the mental aspect) to achieve weight loss.

Q. How much does Noom cost per month?

Noom costs about $ 45 per month.

Q. Does Noom have a free version?

No, Noom does not have a free version now. You can go for a 14-day trial period by simply paying a dollar.

Q. Noom Vs MyFitnessPal, which one is better?

Noom is the better choice. Following are the main differences between Noom and MyFitnessPal:

  • Noom tracks calories accurately whereas MyFitnessPal is not so accurate
  • The Noom app covers almost 20 different devices whereas MyFitnessPal covers less than 10
  • Noom offers a 14-day trial for only $1 while MyFitnessPal doesn’t offer any such trial
  • Noom has a better online support system with quick responses
  • Noom offers a personal coaching experience
  • The Noom app is easy to use

Q. Is Noom the best Weight Loss App of 2019?

Yes, Noom is the best weight loss app of 2019 with an iPhone rating of 4.6 stars and an android rating of 4.2 stars.

Q. What are Noom green foods?

Foods such as banana, apple, strawberries, watermelon, corn, tofu, potatoes, sweet potato, brown rice, oatmeal, broccoli, spinach, lettuce are some of the Noom green foods.

Q. Does Noom deliver meals?

No, Noom does not deliver meals. It is a weight loss program and not a meal delivery service. It helps you create better habits for long term benefits but you have to shop for food and cook it.

(Video) Brutally Honest Noom Review & First Impression | My Issues with Noom

Q. What happens when you reach weight loss goals?

Once you have reached your weight loss goals, you can either continue with the Noom eating plan if you think that you would need more guidance. If you think you can handle the healthy habits on your own, then you can fly solo without the app.

Q. Does this program include a coach you can actively talk to?

Noom is the best weight loss program and provides a one on one coaching experience. The coaches are available for guidance on weekdays from 9 am to 5 pm.

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How effective is Noom for weight loss? ›

While research on Noom's effectiveness is limited, one study in nearly 36,000 Noom users found that 78% experienced weight loss while using the app for an average of 9 months, with 23% experiencing more than a 10% loss, compared with their starting weight ( 15 ).

What kind of food do you eat on Noom? ›

Lean Protein: Steak, fish, turkey, chicken breast, pork, lamb, canned tuna, sushi. Fruits: Olives, dried apricots, prunes, canned pineapples, avocado, plantain. Dairy: Low-fat yogurt, 2% low-fat milk, low-fat cottage cheese, low-fat cheese. Snacks: Hummus, fruit cup, banana pancake, rice pudding, acai bowl.

Is Noom worth it 2022? ›

My Thoughts Overall On Noom

The daily lessons helped keep my motivation high. I like the added options to track blood pressure, steps, water intake, and other variables that lead to an overall healthy lifestyle beyond just weight loss. The process of scanning and logging food is an incredible lesson in nutrition.

What are the cons of Noom? ›

No face-to-face option: If you thrive on face-to-face coaching, Noom might not be the right choice for you. You won't get in-person coaching, nor video coaching—everything is done through the chat service, including communications with your personal health coach.

What do you eat for breakfast on Noom? ›

Noom breakfast recipes:

Whole wheat toast with mashed avocado, fresh tomato slices, and hard boiled eggs. Egg, tomato, and spinach omelet with feta cheese and a slice of whole-grain toast. Low fat Greek yogurt with roasted oat clusters.

What is the average monthly cost of Noom? ›

Noom Cost Per Month:

Monthly auto-recurring plan: $59. Two-month auto-recurring plan: $99. Four-month auto-recurring plan: $129. Six-month auto-recurring plan: $149.

Can I eat pasta on Noom? ›

Not all recipes below call for whole grains, but whole grain pasta is a Noom green food so try to make the healthy swap if you can.

Can you eat potatoes on Noom? ›

Like brown rice, potatoes are also a “green” food on Noom because they do fill you up without too many calories. The extra calories in potatoes typically come from adding things like sour cream, butter, cheddar cheese, and bacon.

Can you eat bananas on Noom? ›

Green foods: Blueberries, apples, carrots, peppers, spinach, Brussels sprouts, broccoli, sweet potatoes, beets, berries, bananas, oats, whole-grain bread, quinoa, non-fat dairy products, egg whites, watermelon, lettuce, pickles.

How much does a 1 year subscription to Noom cost? ›

Noom offers an array of plans at different price points, ranging from a monthly auto-renewing plan for $60 a month to an annual auto-renewing plan for $199.

Can I drink soda on Noom? ›

Any type of juices or beverages that are full of sugar is forbidden on the Noom Diet. Consuming these “empty” calories will not only add calories that your daily consumption, but it will also cause you to gain weight more quickly.

Can you drink diet drinks on Noom? ›

Remember, there are no off-limit foods or drinks on the Noom diet.

Why is Noom not good? ›

“Noom's key differentiator — applying psychology to achieve long-term weight loss — has recently backfired,” it explained. Critics say that Noom is just another diet app at best, and a deceptive gateway to disordered eating at worst.

What is the catch with Noom? ›

Even though Noom tells people they don't have to diet, many think of it as a restrictive eating plan. Some critics say the daily calorie goal is too low and that their food labeling system may trigger disordered eating, especially in those with a history of an eating disorder.

Is there something better than Noom? ›

The best alternative is MyFitnessPal, which is free. Other great apps like Noom are Happy Scale, fabtrackr, Nutritionix Track and Libra. Noom alternatives are mainly Calorie Trackers but may also be Health Tools or Nutrition Trackers.

Can you have bread on Noom? ›

🍞 Firstly, we'd like to bury the myth that bread and carbs are scary. No foods are off-limits with Noom. Second, we love how you can vary toast toppings as a quick, simple way to get heaps of nutrition AND flavor.

Can I eat ice cream on Noom? ›

With Noom, you can have your (ice cream) cake and eat it too! But sometimes, it's nice to enjoy a healthier version that doesn't come with the extra cals, the sugar crash, or the bloat. So we've put together 20 healthy ice cream recipes to celebrate National Ice Cream Day (July 16th) and beat... Always Exploring.

What desserts can you eat on Noom? ›

Noom Desserts
  • Whipped Topping and Yogurt Pie (Easy) - Clean Fingers Laynie. ...
  • Hawaiian Delight Fluff. ...
  • This Orange Creamsicle Fluff is an easy dessert salad that tastes like an orange creamsicle-this fluff makes for a fantastic side dish to any party, potluck, or BBQ!! ...
  • Easy No-Bake Chocolate Oat Bars.

Is Noom actually worth it? ›

Some research suggests that Noom does help people lose weight. In one study, 78% of people lost weight while using Noom, and 23% lost more than 10% of their body weight. Dieting is hard, no matter what approach you take.

Does Noom send you food? ›

Noom isn't a meal delivery or food service, so it doesn't send you food. What it does is use your personalized information to suggest recipes, but it leaves actually creating a meal plan to each individual user.

Is there a free version of Noom? ›

Is Noom free? Yes, the Noom free trial and many of its features are completely free to download and use. This includes free features like logging your food intake, exercises, and weight loss progress. You also get a free 14-day trial of the Noom subscription coaching service.

What is the best cheese for Noom diet? ›

Feta cheese is one of the healthiest cheeses out there and contains more bone-fortifying calcium than almost any other cheese. Meanwhile, tomatoes pack a punch of the antioxidant lycopene and are also an excellent source of potassium, folate, and vitamins K and C. 🍅 Visit The Lemon Apron for the full recipe.

Is tuna good for weight loss? ›

If you are looking to lose weight, canned tuna is a good option because it is low in calories yet high in protein. Diets that are high in protein have been associated with benefits for weight loss, including increased feelings of fullness and reduced cravings ( 7 , 8 ).

What is cottage cheese on Noom? ›

Cheese (Cottage)

One cup of lowfat cottage cheese contains 183 calories, 24g of protein, 250mg of calcium, and 282mg of potassium. You can also add cottage cheese to fruit, nut butter, smoothies, batters, muffins, pasta, and more.

Can I eat popcorn on Noom? ›

Popcorn is the go-to snack. It's easy, light, and goes perfect with a night of movie watching. This tasty snack is also chock full of healthy nutrients and contains more antioxidant substances (called polyphenols) than fruits and veggies!

Can you eat grapes on Noom? ›

Within the Noom Weight program, grapes are considered a green food. We recommend that you get most of your calories from yellow foods (45%) and then green (30%) and red (25%).

Can you eat peanut butter on Noom diet? ›

Butter, peanut butter, and bacon are the top three 'red,' or calorie dense, foods enjoyed by US users of Noom - an app that helps users track their food consumption and reach personal health goals. By 'red food,' the app means “foods [that] are the most calorie dense.

What color is spaghetti on Noom? ›

There are some additional rules, like Whole grain foods are usually adjusted to green in the system, while most breads and pastas are yellow. For more details on the way the colors are adjusted, here is Noom's explanation of the food formula.

Can you eat yogurt on Noom? ›

Did you know nonfat yogurt is a Noom green food? It's low in calories, but the protein can help you feel full. Try Greek yogurt for even more protein!

What is the cheapest Noom price? ›

How Much Does Noom Cost? With Noom, you're given a suggested plan and you pay for those months upfront. As with most subscriptions, signing up for more months up front offers deeper the monthly discount. A monthly plan is priced at $60 or you can get an annual membership for $199.

Is Noom easy to cancel? ›

According to their rules on the Noom help page, you can easily cancel your Noom subscription at any given time. You can even cancel it during or after the free trial period ends. But do keep in mind you have to cancel your subscription before they bill you for the next month or year based on your package.

What happens when you finish Noom? ›

Once your subscription expires, you can still access and add to the weight tracking and food logging parts of the app and keep track of your daily intake. All of your custom meals are saved and your weight graph continues to show your progress from when you first started the program.

Can you eat eggs on Noom? ›

Yellow foods with Noom

A handful of yellow foods are lean meat and starches like turkey breast, grilled chicken, tuna, salmon, and lean beef. However, there are also vegetarian and vegan-friendly protein sources like eggs, black beans, and chickpeas (my favorite!).

Can you eat snacks on Noom? ›

The best snacks for weight loss contain a mix of fat, carbs, fiber, and protein to keep you full. Choose snacks that aren't highly processed and fill you up with few calories. Noom helps you snack guilt-free with a massive recipe database, calorie budgets, daily lessons, and coaching.

What snacks are yellow on Noom? ›

Some Noom yellow foods include:

English muffins. Hummus. Chickpeas. Edamame.

What drinks to avoid while losing weight? ›

Drinks to avoid
  • Sweetened soft drinks. Full of calories and low in nutrients, sweetened, carbonated beverages such as sodas do not aid weight loss. ...
  • Fruit juices and smoothies. Fruit juices have some nutritional benefits. ...
  • Energy drinks. ...
  • Coffee shop drinks. ...
  • Alcohol.
11 Sept 2019

Does diet Coke count as water on Noom? ›

Yes. Sparkling soft drinks, including reduced and no sugar, no calorie options, contain between 85% and 99% water, which means they can help quench thirst and count towards your recommended daily fluid intake. Did you know?

What drink works for weight loss? ›

Certain drinks such as green tea, coffee and ginger tea may help boost metabolism, minimize hunger and increase satiety, all of which can facilitate weight loss. Additionally, these beverages contain beneficial nutrients like antioxidants and other powerful compounds that can benefit your health.

Can you eat anything on Noom? ›

Noom is totally inclusive of any food you want to eat, so if you want an apple pie a la mode, you can have it. You might get a tiny note on your food tracker telling you that you've gone over your portion limit for red foods, but you'll also receive encouraging words for tracking at all.

Does Noom give everyone 1200 calories? ›

The app previously set a default recommendation of 1,200 calories a day for many users, regardless of body type or weight loss goal. While Noom now suggests a minimum of 1,310 to 1,540, aiming for too low a calorie goal could lead to side effects, according to dietitians.

What happens after 16 weeks on Noom? ›

Over 16 weeks, you'll be asked to document your fitness activities and food intake — normal weight loss app stuff. But Noom then takes its process to the next level by encouraging users to read daily nutrition and health articles (and take quizzes after) to encourage lifestyle changes.

Is it worth paying for Noom? ›

If you have weight to lose and you feel like you've tried every diet, exercise plan, and supplement there is, then Noom is 100% worth paying for. It's not a magic pill or quick fix, but Noom gives many dieters the support and motivation they need to change their habits for better weight loss results.

How long does it take to see results with Noom? ›

How long does Noom take to see results? It depends on you and your lifestyle. I fully committed to changing my lifestyle with daily fitness and nutrition goals and saw a change in just the first two weeks!

Is Noom a gimmick? ›

Yes, it's a scam. No, there's no one-on-one help. No, it's no better than any other commercial diet plan. Noom trending is a good time to reiterate that any brand that says it's not a diet, is a diet.

What happens with Noom after 16 weeks? ›

Over 16 weeks, you'll be asked to document your fitness activities and food intake — normal weight loss app stuff. But Noom then takes its process to the next level by encouraging users to read daily nutrition and health articles (and take quizzes after) to encourage lifestyle changes.

Can you drink on Noom? ›

Now for the magic question: can you drink alcohol on Noom? Remember, there are no off-limit foods or drinks on the Noom diet. The entire point is to change how you think about what you are consuming and why you are consuming it. This includes alcohol.

Does Noom give you a meal plan? ›

No specific meal plan and no prepared food delivery options

If you want an app to provide prepared food options or a specific meal plan, Noom is not for you. Aside from the daily calorie budget and recommended percentages of red, yellow and green foods, there are no food rules with Noom.

What is the healthiest thing to snack on? ›

Tips for Healthy Snacking
  • Fresh fruits and vegetables.
  • Frozen fruit.
  • Fruits canned in water or their own juice.
  • Whole grain bread, crackers and cereals.
  • Lower fat yogurt.
  • Lower fat cheese.
  • Unsalted nuts and seeds and their butters.
  • Hummus.
1 Mar 2021

How does Noom work exactly? ›

How Noom Works. The app takes a behavioral approach to weight loss in order to “trick” your body into building healthier habits. Noom promotes their coaches — supposedly real people (though not registered dietitians) — who help you set achievable goals and keep you accountable.

Has anyone lost weight with Noom? ›

According to Noom, 64% of users lose 5% or more of their body weight, and 60% maintain the loss for one year or more.

Does Noom do fasting? ›

Noom Weight's customizable program fits with all sorts of intermittent fasting styles, including the 16:8 method, the 5:2 method, alternate-day fasting, and the Warrior Diet.

Does Noom work without subscription? ›

Yes, the Noom free trial and many of its features are completely free to download and use. This includes free features like logging your food intake, exercises, and weight loss progress.

Is Noom hard to cancel? ›

You can cancel your subscription or trial both in the app and in your Subscription Portal. Have the app installed? Simply go to the Settings section of your iOS or Android app and click Manage Subscription: Your account will be pulled up with an option to cancel your subscription — simply follow the steps.

How much is 2 months Noom? ›

Noom pricing

Monthly auto-renewing plan $60 USD. 2 month auto-renewing plan $119 USD. 3 month auto-renewing plan $149 USD. 4 month auto-renewing plan $159 USD.


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