My
Day
A Ready-Set-Go Guide
for Healthy Living
My
Day
Publisher
Shannon Luckey-Mueller
Editor & Project Manager
Maggie Thorison
Welcome to TOPS
We’re Here for You!
®
Layout Editor
Taylor Patton
®
Lead Designer
Christi Bringe
My Day One, copyright 2018 by
TOPS Club Inc. U.S. and international
copyright law protect this material.
No material may be copied, modified,
downloaded, or redistributed for any
purpose without the expressed written
permission of TOPS Club Inc.
TOPS®; the TOPS® logo; KOPS®;
Real People. Real Weight Loss.® and
A hands-on, pounds-off approach to
weight loss® are registered service
marks of TOPS Club Inc.
The information presented by all
TOPS® materials and programs is
educational and should not substitute
for the advice of a physician or other
qualified healthcare provider. The information is also general in nature and
may not suit an individual’s particular
health situation. You should not rely on
any information in these materials and
programs in place of a visit, call, consultation or the advice of a physician
or other qualified healthcare provider.
The appearance of any trade name in
this publication is not an endorsement
or recommendation of that product.
Here’s what you can expect:
Attending weekly meetings can help you
take an honest look at the changes you need
to make, show you that true health isn’t about
pants size or a number on a scale, and help you
to appreciate who you are on the inside and
outside right now.
Changing is work and that work can be challenging and uncomfortable. We encourage you
to do it anyway and reap the lifelong rewards of
good health. You are worth it!
Reaching out for encouragement and support when you feel like giving up is central to
a support group. That’s what makes TOPS® different from a class, a diet or exercise plan. Diet
and exercise are still important, but you need
to find what works for you. Talking with other
members can help you learn about different approaches so you can find your right fit.
Staying open-minded will help you get the
most out of the program. All of our Leaders are
volunteers and may still be on the journey to
a healthier weight—just like you. You can learn
from others in your chapter, whether they are
still struggling with their weight or have been at
their goal for many years.
Stay Motivated
“No one can lose weight for me,
but many are willing to do it with me.”
–Robin K. lost 104 lb.
Be Well
“I tried to blame everyone and
everything for my weight. I finally
had to admit it was me.”
–Lucile H. lost 37 lb.
75% of dieters quit
within the first month!*
Sound familiar? You’re not alone in your struggles—lots of us try
and fail—but this time you’re not doing it on your own. This
time, you have a circle of friends in your TOPS® group to support you. And this time, you’re not starting a diet, you’re starting
a new way of life.
Give us (and you) at least one month.
Start committing to yourself and the TOPS® program for at least one month. TOPS®
is scientifically proven** to be just as effective as Weight Watchers® and other commercial programs, but you can’t benefit if you give up right away.
Go to meetings. Be honest about your weight and your struggles. Between meetings, put what you’re learning in this booklet to work in your daily life, even if you don’t
see how it will change anything.
Reach out to your fellow members with questions or concerns. Everyone in your
chapter has struggled and will understand. So will our Field Staff, who are all members
and understand how it feels to start a new program. They won’t be upset or offended
by any questions you may have. And they’re happy to help. But you need to reach out.
Ask your Leader for your local Field Staff information or you may look it up by typing your ZIP code on the Find a Meeting page of www.tops.org.
*Journal of Nutrition Education and Behavior. Volume 44, Number 4S, 2012
**Determining the Effectiveness of Take Off Pounds Sensibly (TOPS), a Nationally Available Nonprofit Weight-Loss Program.
Obesity Journal Intervention and Prevention. Volume 19, Number 3, March 2011. Nia S. Mitchell, L. Miriam Dickinson,
Allison Kempe, & Adam G. Tsai.
Eat Better
Move More
“As the days passed, making
healthier choices became easier.”
“Do what you need to do to
get where you want to be.”
–Maria G. lost 120.2 lb.
–Sharon H. lost 51 lb.
Real People. Real Weight Loss.®
www.tops.org
1
Moving Through My Day One!
Here are suggestions for your first few steps toward a healthier you. We encourage you to focus
on making one positive change at a time with the immediate goal of being healthier. The weight loss
will follow as a natural result of developing and maintaining one healthy habit at a time.
It’s all about you
Feel free to modify the suggestions here. If you’re ready to take on more than what is suggested,
then dive into the extra credit activities. If you’re more comfortable focusing on one step at a time,
then move at your own pace.
A hands-on, pounds-off approach to weight loss.®
That’s how we like to describe the TOPS® program. Take control of your health by always consulting a healthcare provider before making changes to your eating and exercise habits. You may also
want to find an accountability partner or exercise buddy to support you in the changes you’re making.
It’s all about being real with others and yourself.
WEEK 1
2
WEEK 2
Set a Goal the SMART Way
Cut Calories with Simple Swaps
(pages 6–7)
(pages 10–11)
Many people sabotage themselves by
trying to change too much at once. Focus on this one goal to start.
Keep going on your SMART goal from last
week and aim to make simple changes to
eat healthier without depriving yourself.
What I did well this week:
What I did well this week:
____________________________________
______________________________________
____________________________________
______________________________________
____________________________________
______________________________________
____________________________________
______________________________________
What I could work on for next week:
What I could work on for next week:
____________________________________
______________________________________
____________________________________
______________________________________
____________________________________
______________________________________
____________________________________
______________________________________
Real People. Real Weight Loss.®
www.tops.org
WEEK 3
WEEK 4
Make a Meal … or 3!
Get Moving!
(pages 12–13)
(pages 24–25)
If you haven’t already, try making at least
one meal daily using the Mix and Match
Menus. Try not to get stuck in the details.
Continue with your first SMART goal or
set a new one for this week.
Find your fitness level and choose an activity you enjoy or would like to try.
What I did well this week:
What I did well this week:
______________________________________
_____________________________________
______________________________________
_____________________________________
______________________________________
_____________________________________
______________________________________
_____________________________________
What I could work on for next week:
What I could work on for next week:
______________________________________
_____________________________________
______________________________________
_____________________________________
______________________________________
_____________________________________
______________________________________
_____________________________________
Make a SMART goal for increasing activity
this week.
Extra Credit
Maybe you’re on fire and ready to take on more than the suggested actions each week. Or maybe you’re more comfortable moving at a
steadier pace. Take on as much, or as little, extra-credit activities as you
feel confident doing. Find more ideas and support on the Getting
Started page in the Members Area of the website. Sign up for email
newsletters on www.tops.org for tips and news in your inbox.
Be a track star!
Track meals and
snacks using the
tips and guidance
on page 22. Remember to journal
without judgment.
Time for a kitchen makeover. Round up tempting
treats, acknowledge
they’re a waste of money
and toss them. If you must
keep some, put them in
out-of-reach places.
Real People. Real Weight Loss.®
You’ll be able to lose weight
and keep it off (and enjoy
the journey) if you make
slow, steady changes that
you can keep up.
Inch toward success. The scale
doesn’t tell the whole
story. Keep track of
monthly body measurements on page 4.
Become a menu
master! Plan your
main meals for the
week.
www.tops.org
3
Measuring Success
The scale doesn’t always tell the whole story. Instead of trying to make
many drastic changes all at once, focus on making one small change at a time. There are many different ways to measure progress.
Monthly Body Measurements
Month
Date
Chest
Waist
Hip
Size
First
Month
Second
Month
Third
Month
Stay “size wise” by keeping track of your body measurements. Get started with the chart above.
Continue recording measurements online in the Members Area of www.tops.org under My
Weight Tracker.
Little by little, a little becomes a lot. While narrowing your waist, try
expanding your focus to include more healthy habits! Don’t know where to start? The sample goals
listed below can help you start thinking about what’s most important to you. Check off a few that
relate to you and your weight-loss journey. Use the blank boxes to create your own.
Learn more healthy
ways to cook
Buy clothes off the
rack
Have clothes fit
better
Make myself a
priority
Walk without feeling
winded
Play with kids or
grandkids without
feeling tired
Get in and out
of the car more
comfortably
Get back on that bike
(or choose your favorite activity) and stick
with it!
Work up to 10,000
steps a day
Sleep more
comfortably
Limit medication
Get off insulin
Get a handle on
portion control
Finish a 5K walk/run
_______________
_______________
_______________
_______________
_______________
_______________
_______________
_______________
_______________
_______________
Walk without pain
4
Real People. Real Weight Loss.®
www.tops.org
Frequently Asked Questions
When will I get my membership number?
You don’t have to wait until your first issue of TOPS News arrives to get your membership number.
Once your chapter sends in your membership application and it arrives at Headquarters, your membership number will come in a welcome email within 24 hours. That assumes you provided an email on
your application. If you joined online, your membership number was sent in an email at that time. Your
member number is also printed on your membership card, located on the back of TOPS News.
When will I get my first TOPS News magazine?
Allow 6–8 weeks to receive your first issue. Any
member may read TOPS News online in the Members Area of www.tops.org. If you have not received
TOPS News within 8 weeks, let your Leader know
immediately.
Do I need a goal weight slip?
Yes, but not right away. Consult with your doctor or
other healthcare provider at your next regular visit (no
special appointment required). You and your doctor decide on a healthy, reasonable weight-loss goal for you.
See the TOPS® Rules for more information.
Can I change chapters?
No problem! Members may change chapters or become online members
at any time during their membership for no additional charge. Please know, if
you do become an online member, this disqualifies you from TOPS® awards.
If you’re looking for chapters in your area or would like information on starting
your own chapter in your community or at your workplace, please contact TOPS Headquarters at 800932-8677 or send us an email at wondering@tops.org.
PHOTO COURTESY OF THE CANADIAN OBESITY NETWORK
What’s the meal plan?
TOPS® does not sell foods, endorse products or
push a one-size-fits-all meal plan. We do strongly recommend three different healthy–eating plans—the Food
Exchange System (learn more on pages 12–21), MyPlate
and Canada’s Food Guide. Ask a healthcare professional
for advice about food plans that will work best for you.
Be sure to click
Getting Started
with TOPS in the
Members Area of
www.tops.org for
helpful tools and
resources!
Real People. Real Weight Loss.®
www.tops.org
5
Setting Goals the SMART Way
SMART goals help you feel successful
Specific
because you can reach these goals on a
Measurable regular basis … and who doesn’t want that?
can adjust a goal slightly to make it doable, but try to
Attainable You
stick with your original plan! When you feel successful, you
will want to keep going. It’s better to achieve a smaller goal,
Realistic
losing weight slowly over time, than to barrel ahead and
Timely
then give up or slide back into old habits.
Let’s look at some examples …
I will track what I eat for at least three days by keeping a food
journal for the next week.
I will get more exercise on weekdays by walking 20 minutes during
my lunch until the temperature drops below freezing.
I will cut 100 calories once a day by substituting water for a
different beverage for one month.
Give it a try!
When you set goals this way, you are defining a solid plan with small, reasonable steps that
you will accomplish in a specific time.
I will _________________________ for/by/on _____________________________
Measurable
Specific
___________________________ for/before/until ________________________.
Attainable/Realistic
Timely
Give yourself some breathing room. You can always make your goal more challenging over
time or revisit it after a few days and edit it.
6
Real People. Real Weight Loss.®
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Le t’s Get Star te d!
Take a few minutes to write down some “dreams” you have, such as, “I want to feel better
and have more energy,” or “I want to fit into that dress for my daughter’s wedding.”
______________________________________________________________________________________________________________________________
______________________________________________________________________________________________________________________________
______________________________________________________________________________________________________________________________
______________________________________________________________________________________________________________________________
______________________________________________________________________________________________________________________________
______________________________________________________________________________________________________________________________
Is there a way to make one or more of those dreams into a reality? Come up with a SMART
goal to help you accomplish this.
I will __________________________ for/by/on ____________________________
Specific
Measurable
______________________________ for/before/until __________________________.
Attainable/Realistic
Timely
Chapter Discussion
When you’re finished, you may choose to discuss your goal with your TOPS® chapter. That
way, you can give (and receive!) support and accountability as you work toward your goal together. You may also find it helpful to fill out the questions below and use them as a conversation starter for your next meeting.
Why did I choose this goal? Why is this important to me?
_____________________________________________________________________________________________________________________________
_____________________________________________________________________________________________________________________________
What steps will I take to achieve this goal?
_____________________________________________________________________________________________________________________________
_____________________________________________________________________________________________________________________________
How will I measure my progress?
_____________________________________________________________________________________________________________________________
_____________________________________________________________________________________________________________________________
Name three obstacles you might encounter as you work toward your goal.
_____________________________________________________________________________________________________________________________
_____________________________________________________________________________________________________________________________
Now that you’ve identified these challenges, what are some strategies to help you overcome
them?
_____________________________________________________________________________________________________________________________
_____________________________________________________________________________________________________________________________
Real People. Real Weight Loss.®
www.tops.org
7
Understanding the Nutrition Facts Label
An update to packaged food labels is making its way through grocery aisles and
should make watching what you eat a little easier.
The updated food labels list nutritional information in a way that’s easier for you to understand, and in
amounts closer to what you might eat in one sitting. Take soda, for example. Packages that contain between one and two servings, such as a 20-ounce soda, will list the calories and nutrients for one serving
on the label, because people usually consume it in one sitting. For packages with many servings that could
also be eaten at once, like chips or ice cream, there will be two labels—one listing both the calories and
nutrients per serving and the other, per package.
Here’s what else has changed:
New Label/What’s Different
 The new labels show calories and servings
Nutrition Facts
in a larger, bolder print. Serving sizes have also
been enlarged and bolded.
8 servings per container
Serving size
2/3 cup (55g)
“Total Fat, “Saturated Fat” and “Trans Fat”
Amount per serving
will stay on the updated labels. “Calories from
Fat” has been removed.
 “Sugars” has been changed to “Total Sugars” with new information on added sugars
(sugar that has been added to a food product, in
addition to those naturally occurring in the
ingredients).
 Daily values for nutrients have also
changed in accordance with the Dietary Guidelines for Americans 2015–2020.
• Vitamins A and C will no longer be required
to be listed.
• Food labels will now show required nutrients, like vitamin D, calcium, iron and potassium in actual gram amounts.
 The bottom footnote was also updated to
better explain the percent Daily Value.

230
Calories
% Daily Value*
Total Fat 8g
Saturated Fat 1g
10%
5%

Trans Fat 0g
Cholesterol 0mg
Sodium 160mg
0%
Total Carbohydrate 37g
13%
Dietary Fiber 4g
7%
14%
Total Sugars 12g
Includes 10g Added Sugars
Protein 3g
20%
Vitamin D 2mcg
10%
Calcium 260mg
20%
Iron 8mg
45%
Potassium 235mg
6%
* The % Daily Value (DV) tells you how much a nutrient in
a serving of food contributes to a daily diet. 2,000 calories
a day is used for general nutrition advice.



For our Canadian friends—The Nutrition Facts label in Canada varies a bit from the U.S. label.
8
Real People. Real Weight Loss.®
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FDA.GOV (NUTRITION FACTS LABEL)
Source: Food and Drug Administration (FDA)
Special Diet? No Problem!
With 1 in 3 Americans now following a special diet, and an
increasing number of Canadians doing likewise, special
diets are—well—not so special anymore. TOPS® has
recipes, meal plans, and tips for these diets:
• diabetes friendly
• gluten-free
• vegan/lactose-free
• vegetarian
• whole foods
Flexible meal planning for your needs
CHRISTI BRINGE, TOPS STAFF
TOPS® advocates three healthy eating plans*,
all of which allow flexible meal planning to accommodate many special diets and preferences for
ethnic and regional foods.
The Food Exchange System is one of these
plans. Designed to help control blood sugar in people with diabetes, it can be used by anyone interested in a balanced eating plan to help maintain
energy throughout the day and lose weight. It’s
the basis for the Mix and Match Menus on pages
14–20.
Best of all, you don’t have to know anything
about the Exchange System to get started.
Both Gluten-Free Mix and Match Menus and
Vegan/LactoseFree Mix and
Match Menus are also
available to help you plan
healthy meals that fit your lifestyle and calorie
needs! These menus, along with tasty vegan
plates, can be found in the Members Area of
www.tops.org, along with a 28-day meal plan. We
also include a vegan recipe and a gluten-free recipe
in every issue of TOPS News.
As always, be sure to consult your healthcare
provider before making changes to your diet.
*The Food Exchange System, MyPlate and Canada’s Food Guide. Learn more on www.tops.org.
Real People. Real Weight Loss.®
www.tops.org
9
Try
1 whole-wheat
English muffin
1 4-oz. bagel
270 calories
140
130 calories
45 calories
110 calories
2 pork sausage links
90 calories
65
1 small orange
1 c. orange juice
Calories
saved
1 oz. Canadian bacon
40
100 calories
1 T. mayonnaise on your
sandwich
45 calories
45
1 12-oz. can of
sparkling water
140
2 T. avocado
90 calories
1 12-oz. can of cola
140 calories
10
0 calories
Real People. Real Weight Loss.®
www.tops.org
VLADOONDO/ISTOCK (COLA)
60
160 calories
THUMB/ISTOCK (ORANGE JUICE)
1 whole-wheat
sandwich flat bun
Calories
saved
JOE_POTATO/ISTOCK (ENGLISH MUFFIN)
2 1-oz. slices of bread
for your sandwich
Try
CHRISTI BRINGE, TOPS STAFF (MAYONNAISE, AVOCADO, SPARKLING WATER)
Instead of
EVEMILLA/ISTOCK (BAGEL)
Lunch
ANNA1311/ISTOCK (ORANGE)
CISLANDER/ISTOCK (SAUSAGE)
50 calories
OEHOEBOEFOE/ISTOCK (BREAD)
Instead of
D-HUSS/ISTOCK (CANADIAN BACON)
Breakfast
DIERICK/ISTOCK (SANDWICH THIN)
Cut Calories With Simple Swaps
By cutting 100 calories and burning 100 calories daily,
you might lose up to 20 pounds over the course of a year!
Dinner
PLATERESCA/ISTOCK (SWEET POTATOES)
ANAKOPA/ISTOCK (BLUEBERRIES AND HONEY)
MUSTIPAN/ISTOCK (GREEK YOGURT WITH BLUEBERRIES)
UNDEFINED/ISTOCK (YOGURT WITH GRANOLA)
PKRIPPER503/ISTOCK (FRENCH FRIES)
220 calories
JENIFOTO/ISTOCK (CARROTS AND HUMMUS)
CHRISTI BRINGE, TOPS STAFF (ZUCCHINI NOODLES, TRAIL MIX, POPCORN)
IVO PETKOV/ISTOCK (SPAGHETTI)
1 c. spaghetti noodles
EVKAZ/ISTOCK (POTATO CHIPS)
DOLPHFYN/ISTOCK (FRIED CHICKEN)
ETIENNE VOSS/ISTOCK (GRILLED CHICKEN)
Instead of
Try
1/3 c. spaghetti noodles
with 1 c. zucchini noodles
90 calories
1 small order of fast food
French fries
1 c. baked sweet potato
265 calories
180 calories
2 small fried chicken
drumsticks
3 oz. grilled chicken
130 calories
280 calories
Snacks
Instead of
¼ c. trail mix
170 calories
Try
3 c. plain, air-popped popcorn
2 T. dried cranberries
cinnamon to taste
(no sugar added)
Calories
saved
130
85
150
Calories
saved
30
140 calories
1 oz. potato chips
(about 13 chips)
160 calories
10 baby carrots with
¼ c. hummus
140 calories
6 oz. fruit yogurt with
crunch mix
180 calories
6 oz. fat-free Greek
yogurt with ¼ c. blueberries and 1 t. honey
140 calories
Real People. Real Weight Loss.®
20
40
www.tops.org
11
Eating Healthy With TOPS®
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 encourage using the Food Exchange System to help control portions
and balance your meals. There are no “good” or “bad” foods with the Exchange System. All foods fit in
moderation. The Food Exchange lists were developed by the Academy of Nutrition the Dietetics (AND) and
the American Diabetes Association. These lists group all foods with similar proportions of carbohydrate,
protein and fat.
It’s called the “Exchange System” because you can
swap any item (in the portion listed) with any other food item
=
=
on the same list. For example, half of an English muffin may
be exchanged for one-half cup of bran cereal or a 1-oz. slice
of bread. All of these foods are on the starch list and have
roughly the same amount of carbs, protein and fat. The
TOPS® lifestyle guide, Real Life: The Hands-on Pounds-off Guide, fully explains the Exchange System so
you can successfully use it to plan your meals.
There are six main exchange groups. These are all regularly used
and included as part of the TOPS ® -recommended meal plan.
starch
fruit
milk
nonstarchy
vegetables
protein
fats
There are three additional exchange lists not regularly used in the
TOPS ® -recommended meal plan.
Sweets, Desserts and Other Carbohydrates: Includes foods such as
sports drinks, meal replacement bars and frozen yogurt. (For simplicity’s
sake, these can be counted as starches.)
Alcohol: For caloric purposes, alcohol is often counted as a starch and/or a
fat. TOPS® does not include alcohol or sweets in the Mix and Match menus
on the following pages because they are generally high in calories but low in
nutrients.
Free: Foods with 20 calories or less per serving and five grams or less of
carbohydrate per serving are considered free. “Free” does not mean freefor-all. Limit free exchanges to three per day.
12
Real People. Real Weight Loss.®
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It Works If You Work It
The Mix and Match menus on the next few pages will help you understand how to create your own
balanced meals using the Exchange System. It may take a while to get the hang of it, but practice makes
perfect. Ready? 1, 2, 3 … go!
 Select your calorie level. This de-

termines how many exchanges
you get from each category. The
food icons under each calorie
level show how many exchanges you can have for that
meal.
 To plan your meals for the day,


choose a menu item from each
row, starting at the top, as
shown here.
 If you’re allowed two or three
exchanges from the same row,
that doesn’t mean you have to
choose two or three different
things. For example, two
starches are suggested for
breakfast and you enjoy English
muffins. You may simply double
up and have one whole English
muffin instead of one half (as
listed on the menu), since one
whole muffin equals roughly two
starch exchanges.
Confused about
calories?
TOPS® has a calorie calculator
available in the Members Area of
www.tops.org to help you choose
a calorie level that’s best for you.
Click on TOPS Tools. If you end up
between calorie levels, you may
start with the higher one and work
your way down or start lower and
go up if the change is too drastic.
Real People. Real Weight Loss.®
www.tops.org
13
Mix
and
Breakfast
Match
S TA RT I N G
Start Here
MENU
CHOOSE A
CALORIE LEVEL
STARCH
1,200
Choose:
1,500
Choose:
1 slice (1 oz.)
whole-wheat
or rye bread
½ English
muffin
½ c. wheat bran
FRUIT
½ medium
banana
1 orange,
small (6½ oz.)
1 apple,
small (4 oz.)
2,000
Choose:
1 c. lactose-free
milk
6 oz. yogurt,
low-fat
2,200
1 oz. Canadian
bacon
2 egg whites
MAREKUIASZ/ISTOCK (YOGURT)
PROTEIN
Choose:
1 egg
FAT
1½ t. peanut
butter
FREE
Tea, plain or with
sugar substitute*
2 T. half-and-half
1 t. butter
To stay on track, limit
yourself to three free
exchanges per day.
Free exchanges listed with a
*
can be enjoyed in moderation
over and above that limit.
14
Real People. Real Weight Loss.®
Coffee,
black or with
sugar substitute*
KARAGRUBIS/ISTOCK (COFFEE)
1 c. milk,
fat-free
¼ c. cooked
nonstarchy
vegetables
www.tops.org
ANNA1311/ISTOCK (APPLE)
MILK
CHRISTI BRINGE, TOPS STAFF (WHEAT CEREAL, EGG)
1,800
Choose:
Put it all together.
A sample breakfast on a 1,500-calorie meal plan can include:
1 whole-wheat English muffin
1 orange, small (6½ oz.)
1 c. milk, fat-free
1 egg
1½ t. peanut butter
Coffee, black
½ c. oatmeal,
cooked
1 pancake,
4 in. across
¼ c. granola
cereal
½ c. grits, cooked
¾ c. blueberries
NATAKKA/ISTOCK (CINNAM0N STICKS)
2 T. dried fruit
CHRISTI BRINGE, TOPS STAFF (SAMPLE PLATE, RASPBERRIES, GRAPEFRUIT, ORANGE JUICE, STRING CHEESE, COTTAGE CHEESE, ALMONDS, AVOCADO, SALSA, JAM)
1 tortilla,
6 in. across
½ grapefruit,
large
1 c. raspberries
½ c. orange juice
Not much of a breakfast person?
If the suggested number of food exchanges listed under your calorie
level is too much, you can always save your exchanges for another meal.
1 “sausage” patty,
soy-based
1 string cheese,
light
1 oz. smoked
salmon (lox)
3 slices turkey
bacon
1 T. flaxseed
¼ c. cottage
cheese
1 T. cream
cheese, regular
2 T. shredded
coconut
2 T. avocado
6 almonds
1½ t. liquid nondairy creamer,
flavored
Herbs and
spices*
Real People. Real Weight Loss.®
½ t. honey
¼ c. salsa
2 t. jam or jelly,
light
www.tops.org
15
Mix
and
Lunch
Match
S TA RT I N G
Start Here
MENU
CHOOSE A
CALORIE LEVEL
FRUIT
1 (1½ oz.)
whole-wheat
sandwich flat bun
1 apple,
small (4 oz.)
1¼ c. watermelon
cubes
1,800
Choose:
¾ c. Mandarin
oranges, canned
in water
2,000
Choose:
VEGETABLE
½ c. mixed vegetables, cooked
(no corn or peas)
1 c. cucumber
1 c. sugar snap
peas, raw
PROTEIN
1 oz. salmon
2,200
1 oz. chicken,
without skin
Choose:
1 oz. cheese
FAT
2 T. avocado
1 T. salad
dressing, regular
2 T.
salad dressing,
reduced-fat
To stay on track, limit
yourself to three free
exchanges per day.
Free exchanges listed with a
*
FREE
Sparkling water*
can be enjoyed in moderation
over and above that limit.
16
Real People. Real Weight Loss.®
Iced tea with
lemon,
unsweetened*
2 t. chili sauce
www.tops.org
THECRIMSONMONKEY/ISTOCK (ICED TEA)
1,500
Choose:
2 slices
(1½ oz.) bread,
reduced-calorie
CHRISTI BRINGE, TOPS STAFF (WATERMELON, MANDARIN ORANGES, SNAP PEAS, CHEESE, SALAD DRESSING)
1,200
Choose:
1 slice (1 oz.)
whole-wheat
bread
DEBBISMIRNOFF/ISTOCK (SANDWICH FLAT BUNS)
STARCH
Put it all together.
A sample lunch on a 1,500-calorie meal
plan can include:
⅓ c. couscous
1 apple, small (4 oz.)
1 c. cooked vegetables
2 oz. roasted salmon
Use ½ t. olive oil
4 pecans halves, crushed to brush on salmon
1 t. olive oil
for roasting and
1 can sparkling water
½ t. olive oil to
-oz.
Buy a 6 t and
fille
salmon thirds
cut into three
to make s!
lunche
saute veggies.
⅓ c. couscous,
cooked
1 nectarine,
small (5 oz.)
½ c. sweet
potato, plain
⅓ c. quinoa,
cooked
½ c. pineapple,
canned
8 (¾ oz.)
potato chips,
baked
1 tortilla, 6 in.
across
17 small grapes
1 c. cantaloupe,
cubes
CHRISTI BRINGE, TOPS STAFF (SAMPLE PLATE, STRAWBERRIES, BLACK BEANS, CAULIFLOWER, EDAMAME, BROCCOLI, OLIVES, MUSTARD)
ZERBOR/ISTOCK (POST-IT NOTE)
1¼ c. strawberries,
whole
½ c. vegetable
juice, low-sodium
½ c. black beans,
cooked
½ c. cauliflower
crumbles, cooked
1 oz. deli meat
1 c. peppers, raw,
all colors
1 c. mixed
vegetables, raw
(no corn or peas)
½ c. broccoli,
cooked
½ c. edamame,
shelled
(count as 1 starch +
1 protein)
(count as ½ starch +
1 protein)
1 t. olive oil
4 pecan halves
2 “chicken”
nuggets,
soy-based
1 egg
(count as ½ starch +
1 protein)
1 T. mayonnaise,
reduced-fat
16 pistachios
1½ dill pickles,
medium
Hot pepper
sauce*
8 olives, black
Salad greens*
¼ c. salsa
1 T. honey
mustard
Real People. Real Weight Loss.®
www.tops.org
17
Mix
and
Dinner
Match
S TA RT I N G
Start Here
MENU
CHOOSE A
CALORIE LEVEL
STARCH
1,200
Choose:
½ c. peas,
cooked
1,500
Choose:
VEGETABLE
⅓ c. pasta,
cooked
(count as 1 starch +
1 protein)
1 c. butternut
squash, cooked
½ c. broccoli,
cooked
1 c. mixed
vegetables, raw
(no corn or peas)
½ c. cauliflower,
cooked
1,800
Choose:
2,000
Watching
carbs?
Choose:
PROTEIN
Add 1 c. of zucchini noodles to
⅓ c. whole-grain pasta.
You can make zucchini noodles with a
vegetable spiralizer.
½ c. refried
beans, cooked
(count as 1 starch +
2,200
1 oz. tilapia
1 oz. ground beef
or turkey
1 slice
regular or turkey
bacon
1 t. olive oil
1 protein)
Choose:
FAT
1 T. salad
dressing, regular
To stay on track, limit
exchanges per day.
Free exchanges listed with a
Herbs and spices*
*
can be enjoyed in moderation
over and above that limit.
18
FREE
Club soda with
lemon slices*
Real People. Real Weight Loss.®
Garlic*
www.tops.org
CHRISTI BRINGE, TOPS STAFF
yourself to three free
Put it all together.
A sample dinner on a 1,500-calorie meal plan can include:
1 c. butternut squash
⅓ c. brown rice
1 c. broccoli and peppers, cooked
2 oz. cooked chicken
2 t. olive oil
Water with a fresh slice of cucumber
½ c. potato,
mashed
1 tortilla,
6 in. across
⅓ c. brown or
white rice, cooked
1 c. mini sweet
peppers, raw
½ c. Brussels
sprouts, cooked
portion visual
3 Protein
Exchanges
look like
Protein
3 oz. cooked chicken
1 oz. pork
tenderloin
¼ c. shredded
cheese,
reduced-fat (2%)
1 oz. chicken,
without skin
1 t. coconut oil
8 olives, black
CHRISTI BRINGE, TOPS STAFF
deck of playing cards
½ c. (4 oz.) tofu
1½ T. canned
coconut milk,
regular
Vegetable
bouillon or broth,
low-sodium*
½ c. carrots,
cooked
½ c. green beans,
cooked
½ c. asparagus,
cooked
1 oz. shrimp
1 plain roll,
small (1 oz.)
½ c. corn
1 t. butter
2 T. avocado
2 t. barbecue
sauce
Balsamic
vinegar*
3 small slices
jalapeno pepper
Real People. Real Weight Loss.®
1 T. Parmesan
cheese, grated
www.tops.org
19
Mix
and
Snack
Match
S TA RT I N G
Start Here
CHOOSE A
CALORIE LEVEL
STARCH
1 (¾ oz.) granola
bar
¾ oz. pretzels
FRUIT
1 c. raspberries
½ medium
banana
2 T. dried fruit
1,800
2,000
Choose:
Choose:
MILK
1 c. lactose-free
milk
1 c. milk,
fat-free
6 oz. yogurt,
low-fat
1 c. sugar snap
peas, raw
1 c. celery sticks
VEGETABLE
2,200
1 c. mini sweet
peppers, raw
Choose:
FAT
1½ t. nut
butter
6 almonds
16 pistachios
To stay on track, limit
yourself to three free
exchanges per day.
Free exchanges listed with a
FREE
*
can be enjoyed in moderation
over and above that limit.
20
½ c. cucumber,
sliced
Real People. Real Weight Loss.®
Black iced coffee,
unsweetened*
¼ c. blueberries
www.tops.org
JULIA_SUDNITSKAYA/ISTOCK (YOGURT)
Choose:
ALASDAIRJAMES/ISTOCK (DRIED FRUIT)
1,500
1,200
Choose:
CREATIVEYE99/ISTOCK (BLUEBERRIES)
YUFAGU/ISTOCK (ICED COFFEE)
3 c. popcorn,
no fat added
CHRISTI BRINGE, TOPS STAFF (POPCORN, MILK, PEPPERS, PISTACHIOS, CUCUMBERS)
These icons represent the total
number of exchanges you can
have for snacks all day. So if you
choose the 1,500-calorie level,
you could have one fruit and one
milk for a morning snack and one
fruit and one starch for an
afternoon snack.
MENU
Need Help With Portion Control?
It’s in the Cards!
You don’t have to buy additional tools to follow the TOPS® program, but we
strongly recommend our Food Exchange Cards* to help you manage portions.
Here’s how they work:

 There are five calorie levels: 1,200, 1,500, 1,800, 2,000 or
2,200. Pick the daily calorie level that applies to you.
 Go through all the cards, and keep the cards that have your
calorie level printed on the left-hand side. Include the “free”
exchange cards. Set aside all the rest.
Page 39 of Real Life: The Hands-on
Pounds-off Guide


 Take a look at the cards you have. These are your daily ex-
changes. For example, if you’re following the 1,500-calorie
plan, you should have 26 food cards PLUS 3 free exchange
cards for a total of 29.
Fat group cards from the Food Exchange Cards
them to the opposite side as you use them throughout the
day. When the side that you started with becomes empty,
you will have used all your exchanges for the day! (Hopefully, it’s not noon when that happens.)
 On the back of each card is a list of sample food exchanges,
but these aren’t the only foods you can eat! Extensive food 
exchange lists can be found in Real Life: The Hands-on
Pounds-off Guide.
 Each deck has one replacement card per exchange group
just in case you damage or lose a card.

VEGETABLE
(5 grams carbohydrate, 2
grams protein, 0 grams fat)
25 calories per serving
Asparagus ............................................. 1 c.
Beans (green, wax, Italian) ................. 1 c.
Beets ....................................................... 1 c.
Broccoli ................................................. 1 c.
Cabbage (green, bok choy, Chinese) . 1 c.
Carrots ................................................... 1 c.
Cauliflower ............................................ 1 c.
Celery .................................................... 1 c.
Cucumber ............................................. 1 c.
Greens (collard, kale, mustard) .......... 2 c.
Mixed vegetables (no corn or peas) . 1 c.
Pea pods ............................................... 1 c.
Peppers (all colors) .............................. 1 c.
Spinach ................................................. 2 c.
Tomatoes ................ 1 c. fresh, 1/2 c. juice

www.tops.org
FRUIT
REPLACEMENT
 Place your cards all on one side of the card holder, move
©2008 Academy of Nutrition and Dietetics (formerly the American
Dietetic Association). ADAPTED by TOPS Club, Inc. with permission.
www.tops.org
www.tops.org
Digital Deck
Track your exchanges with the TOPS® Food Exchange Tracker App*! Based on the
cards, this app conveniently allows you to track and monitor daily exchanges and water,
record activities and review your progress.
*Cards with holder may be purchased at chapter or on the TOPS Store at www.tops.org for $2.50 USD plus
shipping. Pricing and availability subject to change. App is available for Android™ on Google Play for $2.99
USD. It is not available for Apple or iPhones at this time.
Real People. Real Weight Loss.®
www.tops.org
21
Track to Success
The Importance of Keeping a Food Journal
• Write down everything you eat and drink.
• Try to record your meals and snacks as
soon as you eat them to avoid “calorie
amnesia.”
• If you don’t have time to track a meal or
snack, snap a photo and record later.
• Don’t forget the details. Instead of writing
“turkey sandwich,” write down how many
slices of meat and bread, as well as any
toppings.
• Condiments count. Jot down any mayo,
dressings, butter, jams and so on.
• Write down how you felt when you ate.
This will help you identify if you are eating
out of boredom, sadness, loneliness or
frustration.
My Real Progress can
help you track for 12 weeks.
Learn more on page 27.
22
Real People. Real Weight Loss.®
yourself
judging
f
o
d
a
Inste
rigidly to
sticking
t
o
n
r
fo
onest
ke an h
ta
,
n
la
your p
ould do
at you c
h
w
t
a
look
me.
y next ti
tl
n
e
r
fe
dif
www.tops.org
NATABENE/ISTOCK (GREEN WOOD, NOTEPAD, COFFEE CUP) ZERBOR/ISTOCK (POST-IT NOTE)
A study published in the American Journal of Preventive Medicine found that people
who kept a food journal six days a week lost nearly twice as much weight as those
who didn’t. Keeping a food diary allows us to hold ourselves accountable. It’s easy to
forget that we grabbed a handful of chips before dinner or that we “evened out” the
tray of brownies by taking just a little sliver off the end, but these little bites add up.
Make tracking a part of your journey to health with these tips.
Hold the Guilt, Please!
Do Our Food Choices Make Us Feel Heavy or Light?
Do you ever catch yourself saying something like,
“Oh, I was so bad last night! I had a whole slice of
cake.” Or, “My diet is ruined—I was good and didn’t
eat carbs all last week, but then, yesterday, I had an
entire bag of potato chips.” Do you give your food
the power to make you a good or bad person?
It takes a lot of effort to find an eating plan that works for us, and it’s
important not to take all the pleasure out of food. After all, when we’re
feeling satisfied and fulfilled by our choices, we’ll probably want to
keep making these choices more and more often. Without labeling
them “good” or “bad,” which foods make your body feel energized and healthy?
Which foods make you happy? Are there some that intersect? Write them here.
Healthy
Happy
COLONEL/ISTOCK (ANGEL APPLE, DEVIL DONUT)
When we label foods “good” and “bad” and, when eating them, say that we are “good” or
“bad,” we give food a lot of power. When we build a foundation of nutritious foods, there can
still be room for us to enjoy our old favorites in moderation.
As you start building your meal plans, find foods that you actually like and get excited about
eating! It’s great to feel good about making healthy choices. Just know that it’s OK to splurge
a little once in a while. Don’t deprive yourself; otherwise, you’ll end up overdoing it. When we
balance our healthy foods with a few indulgences, we can lighten up without feeling deprived.
Real People. Real Weight Loss.®
www.tops.org
23
Find Your Path to Better Health
Exercise doesn’t have to mean crowded gyms or
lots of sweat and pain. It starts with moving just a
little more each day. This short quiz will help you find
an activity that works for you, no matter where you
are on your path to health. Remember, the best form
of exercise is the one you’re willing to do.
ar t here!
t
S
What’s your
fitness level
now?
Small bits of activity
add up! Try walking to your mailbox
and back or park
farther away than
normal while running
errands.
I have a hard
time standing
or walking.
Check out page 26 for
household items that
you can lift in place
of a set of weights.
24
Real People. Real Weight Loss.®
Try a dance or step
DVD. These short but
energetic workouts
can be done almost
anywhere!
www.tops.org
NIKLSN/ISTOCK (WALKER)
March in place while
watching TV or set
an alarm on your
phone to remind
you to stand up and
march in place.
4X6/ISTOCK (DANCER)
Write your own:
Recruit yourself for a
weekly recreational
sports team or join a
pickup game of tennis or racquetball.
I get 7,500+ steps
per day or 90+
minutes of
activity a week.
Challenge a friend or
coworker to see who
can average more
steps in a week.
Write your own:
I get between
4,500–7,500
steps per day
or 60–90 minutes
of activity a week.
ROUTE55/ISTOCK (BIKER) LIANGPV/ISTOCK (TENNIS PLAYER)
Choose some exercises from the TOPS®
Fitness Cards and
add them to your
daily routine. You can
learn more about the
cards on page 27.
Find workout motivation with the exercises featured in
TOPS News
magazine or in the
Members Area of
www.tops.org under
Getting Active.
Make a splash. Many
community centers and
fitness facilities have
pools where you can
swim laps or take a
class. This low-impact
activity is easy on
your joints.
Real People. Real Weight Loss.®
Write your own:
www.tops.org
25
Functional Fitness
No equipment? No problem! Did you know that a few basic household items can work just as well as a pair of dumbbells? Now you can feel the burn
without your wallet taking a hit … and you don’t even have to leave your home!
You can find
a water bottle
workout in the
Members Area
of www.tops.org
under Getting
Active.
16-ounce can of soup
or beans = 1 pound
72-ounce laundry
detergent bottle = 5 pounds
Full one-gallon jug = 8 pounds
front of a sturdy chair, as if
you’re about to sit.
All item weights are approximate.
26
B. Engage your abdominal muscles (imagine that you’re drawing
your belly button toward your spine) and bend your hips to
slowly lower your bottom to the chair. Try to focus on controlling
the movement, instead of falling into the chair. Sit and pause for
a moment. Then, stand up and repeat the movement 6–10 times.
Real People. Real Weight Loss.®
www.tops.org
SHUTTERWORX/ISTOCK (SOUP)
A. Stand about six inches in
DONNICHOLS/ISTOCK (DETERGENT)
CRACKERCLIPS/ISTOCK (MILK)
of a chair, easier and less taxing. Try this controlled chair sit for a great lower-body
move.
CHRISTI BRINGE, TOPS STAFF (EXERCISE MODEL)
Strength training exercises can make everyday tasks, like getting out
TOPS® Tools
TOPS® offers a variety of helpful books and tools. You may browse and order
online in the TOPS Store at www.tops.org. The Real Life guide and exchange
cards are available to new members as a set for just $17.
Real Life: The Hands-on Pounds-off Guide
300+ pages of the latest nutrition, fitness,
motivational and medical information available. Includes
many worksheets
and handouts to
help you, no matter where you are
on your weightloss journey. $17
($39.99 value)
My Real Progress
Studies show that people
who write down what they
eat lose twice as much
weight as those who don’t.
Track your food, exercise and
progress for 12 weeks.
$3 each or 4 for $10
Fitness Cards
Featuring four members guiding you through 12
moves each, these cards are fit for all ages and
ability levels. Perfect for home, work breaks or
travel. $7
Get Fit
www.tops.org
©2014 by TOPS Club Inc.
with
Food Exchange Cards
Designed to help you lose weight by
tracking exchanges. When you count
exchanges, you’re actually counting calories, fat, carbs and protein all at once.
$2.50
Nutrition in the Fast Lane
Provides calorie counts and
food exchange values for
dozens of popular restaurant chains, so you can eat
healthier on the go. $5
TheraBand
Make exercise easy to
fit in anywhere. Great for
all ability levels. Set of
two bands and sample
exercises. $10
Pricing and availability are subject to change. All prices are in US dollars. Check the TOPS Store at www.tops.org or call TOPS
Headquarters at 414-482-4620 (or 800-932-8677) weekdays from 8 a.m. to 4:30 p.m. Central time.
Real People. Real Weight Loss.®
www.tops.org
27
Say what?
Popular TOPS® Terms
Absences: Life happens. If you cannot attend a meeting,
contact a chapter officer in advance. Four unexcused absences in a row disqualify you from all yearly awards.
Bylaws: Each chapter establishes its own bylaws—a set
of rules to specify dues, govern chapter functions and
so on. Bylaws may not conflict with TOPS® Rules, which
govern all chapters.
Century Award: TOPS® members who lose 100 pounds
from their TOPS® starting weight or highest weight at renewal and maintain that loss for 52 consecutive weeks
become Century Award winners. They receive a medallion and are recognized for their achievement.
Division Winners: To recognize everyone’s weight-loss
efforts fairly, TOPS® automatically assigns each member
to a division upon joining, based on her/his first weight of
the year. Teens, preteens and those who have had surgery for weight loss have their own divisions. Those who
lose the most weight in their division during the year,
even though not at goal, become division winners.
Field Staff: This refers to Area Captains, Coordinators
and Regional Directors. They help chapters in every way
they can, serve as liaisons between members and Headquarters, and plan workshops and events for your area.
KOPS®: Keep Off Pounds SensiblySM. A member who
has reached and maintained goal weight. A KOPS® receives additional opportunities for support in keeping
pounds off.
KOPS® Leeway: A KOPS® must maintain his/her weight
within a range of 3 pounds over goal and 7 pounds under goal.
Recognition Days: Annual events held at all levels
to honor successful “losers” and enable members to
come together for inspiration. These include: ARD (Area
Recognition Days), SRD (State Recognition Days), PRD
(Provincial Recognition Days) and IRD (International Recognition Days).
Roll Call: During your chapter’s roll call, members state
their progress (if they choose to) as a loss or gain for
that week. Roll call enables your chapter to applaud losers and support gainers, encouraging all to keep trying.
Royalty: Individuals who, at the end of the calendar
year, have officially recorded the largest weight loss
from highest weight recorded at TOPS Club Inc., to
goal, regardless of the time taken to reach it. They are
referred to as TOPS® kings and queens. Royalty are honored at all levels—chapter, area, state or province, and at
the international level.
TOPS®: Take Off Pounds SensiblySM. It is also the popular term for TOPS Club Inc.
Weigh-In: TOPS® members weigh in weekly at their
chapter. The weigh-in is conducted in private by the
Weight Recorder and Assistant, if any.
MEMBER PHOTO COURTESY OF MEMBER
Goal Slip: The signed and dated statement of your
healthy weight goal from a licensed healthcare professional. You do not need a goal slip to join TOPS®.
See TOPS® Rules for more information.
Headquarters: Activities of TOPS® throughout North
America are coordinated at the Headquarters of TOPS
Club Inc. in Milwaukee, Wisconsin.
28
Real People. Real Weight Loss.®
www.tops.org
Stay Connected!
Facebook
Find daily inspiration on our Facebook page
with success stories, recipes, motivational quotes
and more. Like us at www.facebook.com/TOPSClub.
Instagram
Follow us today for “insta-inspiration” and healthy tips to help you on your
journey. Simply type “Official TOPS Club
Inc.” in the search bar to get started!
YouTube
The TOPS® YouTube page is chock-full of member
testimonials, plus how-to ideas to take off pounds sensibly. Just type www.youtube.com/TopsClubInc into
your web browser and let the inspiration begin!
Pinterest
Find tips for wellness, weight loss
and more on our Pinterest page. Go to
www.pinterest.com/TOPSweightloss
and start pinning!
Twitter
“Follow”us at @TOPSWeightLoss.
Blogs
TOPS® Wellness Manager Maggie Thorison shares
wellness tips for the workplace and every place in her
blog. blogs.tops.org/wellness-wednesday/
LinkedIn
Many members, and healthcare and
wellness professionals, follow TOPS®
happenings on our LinkedIn page.
Real People.
Real Weight Loss.
®
Visit www.tops.org to find a meeting or call 800-932-8677.
TOPS CLUB INC. • 4575 SOUTH FIFTH STREET • P.O. BOX 070360 • MILWAUKEE, WI 53207-0360
A 501(c)(3) Nonprofit Organization • www.tops.org
M-020 (Rev. 6/18) © 2018 by TOPS Club Inc.