TOPS: Take Off Pounds Sensibly Club - 1800 Calories

The TOPS (Take Off Pounds Sensibly) Club Inc. is a nonprofit weight loss support group where members meet weekly in over 10,000 chapters in the U.S., Canada, and worldwide. TOPS began over 55 years ago and has helped people lose millions of pounds, while encouraging them to live a healthy lifestyle. The basic theory behind the ‘Take Off Pounds Sensibly diet plan is that "calories in" should equal "calories out." But in order to make dietary and other lifestyle changes, TOPS realizes the desire must come from within. Once you have lost the pounds, KOPS: Keeping Off Pounds Sensibly is the next step. Maintaining the weight lost is a key component that reflects real success and improvement in health and lifestyle. The most effective way to sustain change is having a supportive environment, a key factor in the TOPS philosophy.

What make the ‘Take Off Pounds Sensibly Club’ different?

The ‘Take Off Pounds Sensibly’ plan is designed with weight loss maintenance in mind and is about making lifelong changes in eating and exercise habits. It was created by a group of experts from various fields including diet, fitness, and motivation. These experts work alongside various organizations including The American Medical Association, in order to keep up with current research in the weight loss arena.

What is the TOPS Exchange Plan - 1800 Calories?

The recommended calorie intake for the weight loss phase of this plan is 1800 calories per day. The ‘Take Off Pounds Sensibly’ plan is designed so 20-35% of calories come from fat, 45-65% of calories come from carbohydrates, and the rest comes from protein.

The ‘Take Off Pounds Sensibly’ Exchange Plan uses portion control in order to help you stay within your calorie limit. The Exchange Plan divides foods into six groups - starch, fruit, vegetables, milk, meat or meat substitutes, and fats. Based on your calorie needs, you must stick with a specific number of servings (or portions) daily from each food group. It is not unusual to stray from your Exchange List, just make sure to record your daily intake of food and drink in your journal and get back on the wagon.

Many helpful hints and guidelines for choosing healthier foods, reading food labels, food shopping, and staying motivated are scattered throughout the book and website. Some very helpful hints include:

• Try one new healthy vegetable each month.
• Snack on "Free Foods," such as sugar free fruit gelatin or raw veggies (no more than 3 cups per day), thirty to sixty minutes before meals to prevent hunger.
• When eating out, order a plain dish with sauce on the side.
• Eat small frequent meals throughout the day, rather than two large meals.
• Schedule proper snacks so you avoid becoming really hungry and dash for the vending machine.

A typical day, on the ‘Take Off Pounds Sensibly’ Exchange Plan, for a 1800 calorie meal plan is outlined below. Repeating daily affirmations, completing assignments, setting reminders, and writing journal entries are also part of the daily routine in order to help change your old habits and move towards a healthier lifestyle.

Breakfast: a 3/4 cup of cornflakes with 1 cup of low-fat milk, 1 cup of cantaloupe, and a 1/2 cup of cottage cheese, sprinkled with 1 oz. of sunflower seeds.

Snack 1: 3 cups of air popped popcorn, and 8 ounces of low-fat milk.

Lunch: Tuna Pasta salad made with a 2/3 cup of cooked pasta. 2 oz. of tuna packed in water, a 1/4 cup of chopped celery, 1 teaspoon of chopped onion, and 1 sliced medium tomato, plus an apple.

Snack 2: 1/2 cup of canned pears, and 10 peanuts.

Dinner: 1 medium baked potato with 3 tablespoons of sour cream sprinkled with chives, 3 ounces of beef tenderloin, a 1/2 cup of cooked carrots, a 1/2 cup of cooked broccoli, and 1 cup of low-calorie cranberry juice.

Bedtime snack: 24 sweet cherries.

Motivation is a huge part of the TOPS (Taking Off Pounds Sensibly) and KOPS (Keeping Off Pounds Sensibly) philosophy. Learning time management, setting short term attainable goals, monitoring progress, and short term reflection exercises are outlined and stressed for successful weight loss and maintenance.

What are the weight loss expectations?

A reduction of 500 calories per day should result in a rate of weight loss of about one pound per week.

Is exercise promoted?

The ‘Take Off Pounds Sensibly’ diet promotes an exercise regimen that includes aerobic, resistance, and flexibility exercises. Aerobic activities such as walking, swimming, and cycling should be done three to five times per week, and last 20-30 minutes. Resistance exercises, such as lifting weight or aqua exercises, should be done three times per week in 20-30 minute sessions. Flexibility exercises, such as yoga, should be done daily for as long as you can comfortably hold a stretch. All exercise should be cleared by a physician and beginners should start slow and build their way up to the recommended amount of time. Programs and exercises are outlined, and pictures are provided in the TOPS (Take Off Pounds Sensibly) diet.

Are supplements recommended?

Supplement suggestions are based on USDA guidelines. By consuming a balanced diet, all vitamins and minerals should be obtained from food. However, there are suggestions for specific populations, such as an iron supplement for women of childbearing age and a folic acid supplement for pregnant women. Other suggestions are made based on specific needs or diseases.