This section reviews different types of community-based and support programs available to help you improve your weight and health. These programs often include a group or one-on-one setting where you will discuss your weight, emotions, issues with food and more.
Community-based programs can be an excellent way for you to learn from other individuals who are also dealing with issues of weight. They are also a good source of motivation and will keep you accountable with others. The programs mentioned in this brochure are not all-inclusive, and you should research programs available in your area to find the best fit.
TOPS CLUB INC. (TAKE OFF POUNDS SENSIBLY)
Founded in 1948, TOPS is the original non-profit weight-loss support group. TOPS does not sell foods, endorse products, promote quick fixes or push a one-size-fits-all meal plan. TOPS provides members in thousands of chapters across the U.S. and Canada with the information and support needed to make healthy lifestyle changes they can enjoy for a lifetime.
How does it work?
No foods are required, and none is off limits. When it comes to healthy eating, TOPS advocates portion control and balanced eating within two healthy frameworks: the USDA’s MyPlate, and the Food Exchange System developed by the Academy of Nutrition and Dietetics and the American Diabetes Association. Many dietitians use these same frameworks for teaching healthy eating.
TOPS offers tools, tips and meal planning ideas for using MyPlate and the Exchange System in its membership magazine and other materials. Members are encouraged to move more and eat a greater variety of healthy foods in smaller portions as well as change habits and thinking patterns with the aid of weekly group support.
Weekly TOPS meetings, led by volunteers, focus on making small, steady lifestyle changes that provide lasting weight-loss and better health. Each meeting includes a confidential weigh-in so members can stay accountable to the scale, a brief educational program on nutrition, fitness, health or behavior change, and an opportunity to share challenges and successes from the previous week if the member chooses to share. Weekly meetings provide a supportive, educational environment where people are encouraged and not judged.
Members are urged to consult with their regular doctor or healthcare provider to set a realistic, healthy goal weight and a calorie level that is safe, effective and sustainable.
TOPS stands for “Take Off Pounds Sensibly.” The organization advocates slow, steady weight-loss using techniques and small behavior changes that members can naturally incorporate into their day and keep for a lifetime. A recent university study of 42,500 TOPS members found that those staying in TOPS for three years were able maintain their weight-loss throughout that time and lost as much weight as dieters using popular commercial weight-loss programs.
The first visit to any chapter is free. The annual cost to join TOPS is $28 for chapter or online membership. Chapter members also pay local chapter dues, which vary by community but average $5 or less per month. Fee and chapter dues cover the costs of weekly weigh-in and meeting, chapter materials, subscription to the magazine, quick-start guide and online tools. Support online includes facilitated online chat, recipes and self-care program as well as online weight and exercise trackers.
TOPS can’t do the work for you. You only get out of TOPS what you put into it. Regular attendance and participation in a local chapter (or online community) are necessary for success. Each chapter tends to take on its own personality, reflecting the ages, backgrounds and interests of its members. Finding a local chapter that is a “fit” for your personality and schedule is important.
YMCA DIABETES PREVENTION PROGRAM
As a leading nonprofit for strengthening community through youth development, healthy living and social responsibility, the Y believes that all people should be able to live life to its fullest, healthiest potential. In the YMCA’s Diabetes Prevention Program, a trained lifestyle coach will introduce topics in a supportive, small group environment and encourage participants as they explore how healthy eating, physical activity and behavior changes can benefit their health.
How does it work?
The 12-month, group-based program consists of 25 one-hour sessions led by a trained lifestyle coach who facilitates a small group of people with similar goals. You will discuss topics such as healthy eating, increasing physical activity, reducing stress, problem solving, and much more. The Program will also help you stay motivated to maintain progress toward program goals with six monthly sessions during the second half of the program.
Based on research funded by the National Institutes of Health, the program has been shown to reduce the number of new cases of type 2 diabetes by as much as 58 percent. The reduction was even greater, 71 percent, among adults aged 60 years or older.
The YMCA’s Diabetes Prevention Program goals include:
- Lose 7 percent of your body weight
- Gradually increase your physical activity to 150 minutes per week.
The YMCA’s Diabetes Prevention Program focuses on small, measurable, reasonable goals to give participants confidence that they can make the necessary changes to reduce their risk for type 2 diabetes and live healthier lives.
The group support participants receive help to keep them motivated and encouraged. Participants spend a year surrounded by supportive people with common goals.
Healthy Eating – Eating smaller portions, reducing your fat intake and discovering healthier food options has been proven to help prevent the onset of type 2 diabetes.
Increasing Physical Activity – Studies have repeatedly shown that moderate physical activity (walking, swimming, mowing the lawn) for as little as 30 minutes, five days a week can help improve your blood pressure, raise your good cholesterol and prevent blood flow problems.
Losing Weight – It has been shown that reducing your body weight by even a small amount can offer tremendous benefits for people at risk for diabetes.
As with all support-based programs, you must take part in the program to experience the results. The main focus of this program is to prevent diabetes; however, weight is also addressed as weight and diabetes are related. You must also be diagnosed with pre-diabetes or be at risk of type 2 diabetes to enter the program.