What you’ll learn:
- Weight loss medications have grown in popularity but deliver the best results when paired with balanced habits like mindful eating and regular movement.
- Advances in AI and health-tracking technology make it easier than ever to receive personalized insights and stay on top of your wellness goals.
- Balanced meals, daily movement, quality sleep, and stress management remain the foundation for long-term, sustainable weight loss and overall health.
Are you ready for a healthier 2025 but unsure where to begin? You’re not alone! The health and fitness landscape evolves rapidly, with new diets and trends making headlines every year.
In 2024, medications like Wegovy and other GLP-1 weight loss treatments continued to rise in popularity, while AI tools promised to simplify healthy living. Innovations like Noom’s Body Scan, our on-demand AI assistant, Welli, and photo food tracking technology have made health management more simple and insightful than ever—but there’s still no magic fix for lasting results.
Because here’s the truth: The real key to sustainable weight loss is more than cutting-edge tools or medications. It’s how you use them alongside timeless habits like balanced nutrition, regular movement, and mindful self-care.
“Adopting healthy habits will never go out of style!” says Kayla Reynolds, Director of Knowledge, Learning & Behavior Change Curricula at Noom. A sustainable approach based on balanced meals, movement, quality sleep, and stress management remains essential for well-being and lasting weight loss. People don’t want to lose weight; they want to maintain it, boost energy, and prevent chronic diseases. “Noom helps users navigate these trends, avoid common pitfalls, and build sustainable habits that lead to lasting results,” says Reynolds.
Let’s explore the latest weight loss trends, discuss the proven strategies that still work, and show you how Noom can guide you toward genuine, long-term results in 2025 and beyond.
Key trends for 2025: What’s changed in the weight loss world
In 2024, the weight loss space continued to transform, with innovations and trends that reshaped how people approach health and wellness. “There have been a number of changes in the weight loss space this past year, including the continued rise in popularity of weight loss medications,” says Reynolds. An increasing emphasis on protein, cutting-edge AI-driven technology, and a growing focus on longevity are among the many changes last year. Let’s look at how these have shaped the health and wellness landscape.
How GLP-1 medications changed weight loss in 2024
GLP-1 medications have become a breakthrough solution for weight loss, but they’re not always easy to access. Ongoing shortages of popular brands like Ozempic® and Wegovy® and high price tags (often exceeding $1,000 a month without insurance) have created barriers for many seeking medical weight loss support.
Compounded medications became much more popular in 2024 to address these challenges. Compounded medications are custom-made formulations containing the same active ingredients as their brand-name counterparts but offered at a lower cost due to the FDA’s shortage allowances.
In 2024, Noom started offering our own version of compounded semaglutide* through Noom GLP-1Rx. It provides the same active ingredient as Ozempic® and Wegovy® but potentially at a more affordable price—$149 for the first month (with all costs included) and $279 monthly after that.
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This cost also includes access to Noom Med’s personalized weight loss program, which pairs your prescription with essential tools like health coaching, nutrition support, and community accountability.
Why protein became the star nutrient in 2024
While protein has always played a role in healthy eating and fitness regimens, it took center stage in 2024, becoming a cornerstone for weight loss and overall wellness. Its essential role in preserving muscle, promoting satiety, and stabilizing energy levels made it important for everyone, not just fitness enthusiasts. Protein has become a mainstream priority across various lifestyles, especially for those pursuing sustainable weight management and long-term health.
One driving force behind this trend is the ongoing popularity of GLP-1 mediations. “There’s an increased focus on protein intake to support weight loss and maintenance. This is especially relevant for those experiencing rapid weight loss, as can be the case with weight loss meds,” points out Reynolds. Protein-rich diets help counteract muscle loss during weight loss, a key concern for people losing weight with or without medication.
Maintaining muscle mass has been recognized as an integral part of healthy aging. Maintaining muscle mass and strength is crucial for older adults, and protein is essential to that goal. In 2024, protein reached peak popularity in modern nutrition, building on years of growing interest for its role in supporting energy stability, weight management, and overall health.
How tech and AI transformed health in 2024
In 2024, technology and AI continued to revolutionize health and wellness by making personalized insights and real-time data more accessible than ever.
“Continued advances in technology, including tools like Noom Body Scan, have transformed the way people track progress and make informed decisions,” says Reynolds. “These tools don’t just track progress—they provide actionable insights to make healthier choices easier and more intuitive every day.”
Noom introduced three standout innovations driven by AI technology in 2024:
- Noom Body Scan: Noom Body Scan makes it easier to monitor your health and track progress using just your smartphone’s camera. This feature generates a personalized 3D avatar of your body and data on body fat percentage, lean mass, and measurements like waist, chest, and thighs. Using this feature once every two weeks lets you see how your lifestyle changes are paying off over time.
- Welli: Noom’s AI-powered health assistant offers personalized coaching, nutrition advice, and answers to wellness questions—like “What’s a quick healthy dinner idea?”—all in real-time.
- Noom’s photo tracker: Noom’s photo food logging feature lets you snap a picture of your meal, and the app identifies ingredients, portions, and macros, reducing the effort of manual food tracking.
Devices like fitness trackers and smart scales have also advanced significantly. Features like heart rate variability monitoring, stress tracking, and sleep pattern analysis are more refined, delivering actionable insights to improve overall well-being.
2024 saw a growing focus on longevity
In 2024, the health conversation continued to shift beyond weight loss toward a broader focus on overall wellness and longevity.
“There’s a growing interest in overall health and longevity, whether or not it’s directly associated with weight loss,” says Reynolds. More people are embracing the idea that true health isn’t just about the number on the scale—it’s about building habits that support a longer, more vibrant life.
This shift includes practices like:
- Focusing on nutrient-dense foods to support cellular health
- Prioritizing strength training for muscle preservation and mobility
- Incorporating stress reduction techniques such as meditation and journaling
- Optimizing sleep habits to support overall well-being
Noom’s wellness approach aligns with this movement by focusing on sustainable, long-term habits instead of short-term fixes. The goal? To help you feel better, move better, and live a healthier life—no matter where you are on your journey.
Timeless principles for weight loss success
Despite the increase in people using GLP-1 medications, the AI boom, and other advancements, the core of weight loss and wellness remains the same. No matter how many new medications, products, or services hit the market, the basics are still the path to sustainable weight management. “Eat a varied diet centered around whole foods. Avoid eliminating food groups and allow yourself to enjoy all foods in moderation,” says Reynolds.
Balance your diet with whole foods
At Noom, we focus on balanced meals filled with nutrient-dense, whole foods that fuel your body while keeping you satisfied. This approach helps you stay energized and avoid the feelings of deprivation that come with restrictive diets.
Timeless tips for balanced eating:
- Prioritize whole foods: Add more fruits, vegetables, whole grains, and lean proteins to your meals for lasting fullness.
- Use Noom’s food color system: Fill your plate with mostly “green” foods (like leafy greens and berries) and balance with moderate amounts of “yellow” and “orange” foods.
- Practice portion control: Measure and track what you eat, to be sure you’re eating within your calorie range. Include strategies like using measuring tools, food scales, and portion guides to avoid overeating and maintain balanced nutrition.
- Enjoy treats in moderation: No food is off-limits! Savor your favorite treats in moderation instead of restricting them entirely.
Focusing on balanced, whole foods instead of eliminating any, can help you create sustainable habits that last.
Make room for daily movement
“Incorporate movement into your day—both structured exercise (like a cycling class or weightlifting) and unstructured activity (like walking to the store),” says Reynolds. Every step supports better physical health, reduces stress, and boosts energy.
Movement doesn’t have to mean long gym sessions. A brisk walk, dancing to your favorite playlist, and 10 minutes of stretching all count toward your daily total. At Noom, we emphasize joyful movement—finding activities you enjoy so that staying active feels natural and sustainable.
Our Noom Move tool offers thousands of on-demand workouts for every fitness level, from Zumba to Pilates, helping you discover new ways to stay active while keeping it fun.
Prioritize sleep and stress relief
By prioritizing both restful sleep and healthy stress management, you’re not just supporting weight loss—you’re building stronger habits for better health, emotional balance, and long-term resilience.
Make sleep a priority
Getting enough quality sleep is essential for overall wellness, playing a key role in both physical health and emotional balance. “Focus on getting enough sleep—it helps regulate hunger hormones and supports healthier food choices,” says Reynolds. Consistent, restful sleep can reduce cravings and improve decision-making around food, making it easier to stay on track with your health goals.
To improve sleep quality, try setting a regular bedtime, limiting screen time before bed, and winding down with calming activities like reading, journaling, or gentle stretching. Creating a consistent evening routine can help your body recognize when it’s time to rest, leading to better energy and focus during the day.
Manage stress effectively
Stress management is equally important for wellness, as chronic stress can impact both physical health and eating habits. When stress hits, the body releases cortisol, a hormone that can trigger cravings for high-sugar, high-fat foods. Noom encourages mindful practices like meditation, deep breathing, and thought reframing to help lower cortisol levels and create healthier responses to stress.
By identifying emotional triggers with Noom’s personalized lessons and practicing stress-relief strategies, you can better manage emotional eating and stay connected to your long-term goals. Activities like journaling, gentle movement, or even reaching out to a friend can help redirect stress in positive ways.
Common weight loss pitfalls and how to avoid them
Embarking on a journey toward healthier habits is an ongoing process. Yet, as Reynolds notes, “Every year, people tend to commit to changes that are extreme or costly—think eliminating food groups, fad diets, or trendy supplements. For most, these changes aren’t enjoyable or sustainable, creating a cycle of yo-yo dieting.” Sustainable habits built around balance, mindfulness, and consistency are key to long-term success. Here’s how to stay on track:
Avoid extreme approaches
Radical diets promising rapid results often backfire, leading to burnout, potential nutrient deficiencies, and the eventual return of lost weight. “Noom focuses on sustainability from day one—no quick fixes or radical changes that can’t be maintained,” says Reynolds.
Instead of eliminating entire food groups, like all carbs, try focusing on high-fiber options like fruits, vegetables, legumes, and whole grains. High-fiber carbs and whole grains provide lasting energy, support digestion, and help regulate blood sugar while also delivering essential nutrients for overall health. If you’re craving dessert, have a smaller portion and savor it mindfully rather than avoiding it entirely. This flexible mindset supports consistent progress without deprivation.
Watch your mindset
Your mindset plays a powerful role in long-term success. Noom helps users identify and reshape unhelpful thought patterns to avoid self-sabotage.
- Reframe all-or-nothing thinking: Swap thoughts like, ‘I ate one unhealthy meal, so my whole day is ruined’ with ‘One less healthy meal doesn’t define my progress.’
- Break big goals into smaller steps: Rather than focusing only on a large end goal, such as losing 30 pounds, break it down into smaller, manageable milestones, like five pounds per month. Better yet, focus on the actions you can take today to help you reach those smaller milestones. This will make the process feel more achievable and motivating.
Allow yourself treat days—not cheat days.
Sustainability includes flexibility. “Treat days help people practice healthy habits without tracking everything. They also allow them to practice coming back if they slip up,” Reynolds explains.
A treat day isn’t about abandoning your goals but learning how to enjoy occasional tracking breaks without guilt. For example, attending a party and enjoying a slice of cake without tracking it can still align with balanced habits. These moments help you feel confident balancing enjoyment and wellness rather than guilt.
By embracing a flexible mindset, focusing on small steps, and allowing space for balance, you build confidence in your ability to stay on track. This approach helps you enjoy life while making your health habits sustainable for the long run.
Your path to weight loss success in 2025
Finding weight loss success in 2025 is not about following the strictest diet or investing in the most advanced device. It’s about balancing proven habits with modern innovations. Focusing on whole foods, regular movement, sufficient sleep, and smart stress management strengthens the foundation of your journey. Medications, AI tools, and in-depth body scans can amplify your approach, but they work best when paired with these core principles.
Real results with a personalized weight loss program
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At Noom, we strive to provide practical guidance, evidence-based insights, and a supportive community that helps you stay accountable. As the new year unfolds, each healthy habit you adopt moves you closer to the most resilient version of yourself. Celebrate small milestones, learn from slip-ups, and keep moving forward. Weight loss can be a positive experience rooted in sustainable, life-affirming changes. Here’s to embracing health and wellness in 2025 and beyond!
*Compounded semaglutide available on the Noom platform is produced in an FDA-registered facility but not reviewed by the FDA for safety, efficacy, or quality.
Note: Ozempic® is not FDA-approved to treat obesity or for weight loss.
