TOPS News - September 26, 2013

Eight TOPS and two KOPS were present for the September 26 meeting of Imperial TOPS NE0267. The best losers for the week were Barb and Donna. The best loser for the month was Karen S. Two challenges for the week: 1) Keep a food journal and give it to Shirley to check, and 2) Do at least 15 minutes purposeful exercise each day.
Cheryl’s team won the September Team Challenge. Peg and Karen W. will provide food for the Community Center dinner on October 13.
Cheryl read an excerpt from the TOPS publication, Day One, on keeping a food journal. “If You Bite It, Write It” states that people who keep a food journal lose nearly twice as much weight as those who do not. Why? Because those mindless snacks we eat add up.

Some helpful tips on tracking:

1. Record meals and snacks as soon as you eat them to avoid calorie amnesia.
2. Don’t forget the details. Instead of writing “turkey sandwich,” write down how many slices of meat and bread as well as any toppings.
3. Condiments count. Jot down mayo, dressing, butter, jams, etc. These can add hundreds of calories.
4. Write down how you felt when you ate. This will help identify if you are eating out of boredom, sadness, loneliness, or frustration.

Remember, if you cheat on your food diary, you’re only cheating yourself.
For additional help, use this TOPS Exchange Diet Checklist in conjunction with this Daily Tracking Chart that can be used in conjunction with the Exchange Checklist.
TOPS Club meets from 9 to 10 a.m. on Thursdays at the Imperial Community Center, with weigh-ins beginning at 8:30. For more information about TOPS, phone Cheryl at 883-0265 or see www.tops.org. The first meeting is free.