Weight Watchers Vs. T.o.p.s

Weight Watchers and TOPS (Take Off Pounds Sensibly) are two popular weight-loss programs. Both programs present weight loss as a lifestyle approach and advocate making long-term changes, rather than trying to achieve short-term weight loss goals. While weight loss, increases in activity level and healthy eating are goals of both Weight Watchers and TOPS, the programs vary in approach to diet.

Weight Watchers

Weight Watchers is based on three nutritional components of a food: total calories, total fat and total fiber. Based on these three values, each food is assigned a points value. Foods that are low-fat, low-calorie and high in fiber score low on the points range. Foods that are high-calorie, high-fat and low in fiber receive a high points value. For example, an apple is 1 point, while a serving of chips is 4 points. Dependent upon current size and weight-loss goals, a participant is assigned a points range that she is supposed to adhere to each day to achieve weight loss.

TOPS

TOPS is a weight-loss program that is based upon the dietary exchange. The program takes carbohydrates, protein and fat into account, dividing the nutrients into six categories: milk products, fruits, vegetables, protein, starch/bread and meat. Each food is given an exchange number, which is determined by the food's serving size weight in grams. A participant is given a daily number, determined by caloric needs, for each category, and she is supposed to pick exchanges that meet the daily requirements. Before starting TOPS, participants meet with their doctor to determine a healthy weight-loss goal.

Social Support

Both programs offer social support with membership. The both offer weekly meetings during which members meet for support, motivation and a weigh-in. Both programs have online community resources where members can gather information and speak with other people on the program.

Membership Costs

Attend weekly meetings and access online tips at Weight Watchers for $48. Online membership costs the same; it provides members with online support, meal tracking, diet plans and discussion forums. TOPS members pay a $26 annual fee that includes a dietary exchange guidebook, meal tips and an initial 6-week food plan. Weekly meeting costs vary by location and are usually under $5.

Resources

TOPS offers several worksheets, sample meal plans and tips free of charge to customers on its website. Prior to joining Weight Watchers, it is challenging to access any of the organization's resources or tools on its website.

Do They Work?

The key to weight loss is to find sustainable ways to burn more calories than you consume. The support of others when making lifestyle changes influences the outcome. The two programs allow participants to become involved in a community that reinforces the weight-loss behaviors. Neither weight-loss program is restrictive, and both allow participants to eat many different types of foods. Diets that are restrictive tend to lead to more weight gain and high dropout rates.