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Here are some free tools to help you on your personal weight-loss journey. Already a member? Check out TOPS Tools for Members (You may need to sign in first).

Focus on Nutrition

Woman looking sadly at donuts

January 5, 2017
Emotional eating is feeding our feelings instead of feeding an empty stomach. It isn’t just “negative” feelings like sadness, rejection and anger that may tell our brains that it’s time to eat. We may also eat as a way to heighten feelings of happiness, celebration, victory and joy.

Recipe of the Month

Stuffed Swiss Chard Rolls

January 3, 2017
In this colorful and delicious recipe, Swiss chard stands in for the cabbage and quick-cooking bulgur wheat replaces the rice. Check out our January Recipe of the Month!

Featured Video

December 16, 2016
Tennessee TOPS member Janice S. talks about her weight-loss journey, managing sweet treats and more.

Focus on You

Woman's hands holding a cup of tea

December 7, 2016
It's chilly outside. We’ve come up with some tips on how to bring in the heat and keep out the cold. Read 10 Ways to Keep Warm This Winter.

TOPS Meal Plan

Green plate with utensils

TOPS is not about dieting or selling you a specific food plan. It’s about giving real people just like you the support and tools they need to make lasting lifestyle changes that make sense for them. That said, TOPS does strongly recommend two different healthy eating plans. Learn more here.

Calculate your Body Mass Index (BMI)


Your Body Mass Index (BMI) is a number calculated using your height and weight. BMI is usually a reliable way of measuring your total body fat and figuring out if you fall into the overweight or obese range. Check out our easy to use BMI calculator.

The information in this material is designed for educational purposes only. You should not rely on this information as a substitute for personal medical attention, diagnosis or treatment. If you are concerned about your health, please consult your licensed health care provider.