Weight-Loss Tips and Inspiration

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

May 1, 2020

The Take 5 Bowl

Many factors masquerade as hunger, and before you know it, you’re reaching into the fridge again. Instead of sticking your hand in a bag of chips, stick your hand in the "Take 5 Bowl."

Focus on Fitness

April 6, 2020

7-Day Exercise Plan for Beginners

Ready to start moving but not quite sure where to start? Follow our plan for the next seven days!

Focus on You

March 20, 2020

TOPS 10 Ways to Find Accountability and Support at Home

With social distancing as the new reality, it’s easy to feel alone and disconnected. Here are 10 ways to help with that.

Featured Video


April 21, 2020

TOPS Is A Lifestyle Change

Ronette (Ron) W. from Illinois lost 100 pounds with the help of TOPS. For more TOPS Public Service Announcements, see our U.S. and Canadian PSA pages.

Flexible Meal Plans

Colorful food on plates

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 three 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.

TOPS Events and Retreats

TOPS events and retreats are inspiring and fun. Members across North America meet for workshops, rallies, recognition ceremonies, retreats, and other events throughout the year. Join other TOPS members from your area for inspiration and camaraderie.