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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

Vegetables and a notepad March 9, 2017

March is National Nutrition Month® and is a great time to take a look at your meal plan. Registered Dietitian and nutrition expert for TOPS, Dena McDowell, shares her
top three tips to consider before choosing a meal plan.

Focus on Fitness

Woman performing exercises with basketball March 2, 2017

If like millions of others, you tune in for college basketball playoffs, you know how addictive the matchups can be. Why not sneak in a fun workout to help you on your weight-loss journey while you watch the games?

Recipe of the Month

Portobello and roast beef sandwich

February 28, 2017
This bread-free, hearty, roast beef sandwich is topped with creamy balsamic onions and crisp fresh spinach. Try our delicious, gluten-free, March Recipe of the Month!

Focus on Health

Book with pages folded into a heart

February 13, 2017
A healthy weight can help support a happy heart. The TOPS 10 Heart-Healthy Habits will help keep your ticker humming strong for years to come.

Featured Video

February 1, 2017
“Never give up, believe in yourself, love yourself enough that you want to live that happier and healthier lifestyle,” says Georgia TOPS member Patsy C.

Focus on You

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.

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.

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.