TOPS (Take Off Pounds Sensibly)

Posted January 17, 2013 at 9:59 am

Twenty-three members of TOPS 0319 MO met at the El Dorado Springs Church Of Christ Meeting Room on Thursday Jan. 10, 2013.

Robbie called the meeting to order and Kay led us in singing “It’s In Our Hands”. We said our pledges and had roll call.

We welcomed a new member, Judy, into the club.

The best loser of the week was Juda with a 2.2 lb. loss. Other good losses were Warren with a 1.6 lb. loss and Sue with a 2.4 lb. loss over a two-week period.

Program: Jean had the program today and she spoke on Binge Eating. It is a disorder where the person suffers from compulsive eating while feeling out of control and powerless to stop. There was a discussion among the members of how they control this and what works and does not work for them.

Jean gave 10 tips for overcoming binge eating.

• Manage stress. One of the most important aspects of controlling binge eating is to find alternate ways to handle stress and other overwhelming feelings without using food. TheseMay include exercising, meditating, using sensory relaxation strategies and practicing simple breathing exercises.

• Eat three meals a day plus healthy snacks. Eating breakfast jump-starts your metabolism in the morning. Follow breakfast with a balanced lunch and dinner and healthy snacks in between.

• Between. Stick to scheduled mealtimes, as skipping meals often leads to binge eating later in the day.

• Avoid temptation. You’re much more likely to overeat if you have junk food, desserts and unhealthy snacks in the house. Remove the temptation by clearing your fridge and cupboards of your favorite binge foods.

• Stop dieting. The deprivation and hunger of strict dieting can trigger food cravings and the urge to overeat. Instead of dieting, focus on eating in moderation. Find nutritious foods that you enjoy and eat only until you feel content, not uncomfortably stuffed.

• Avoid banning certain foods as this can make you crave them even more.

• Exercise. Not only will exercise help you lose weight in a healthy way, but it also lifts depression, improves overall health, and reduces stress. The natural mood-boosting effects of exercise can help put a stop to emotional eating.

• Fight boredom. Instead of snacking when you’re bored, distract yourself. Take a walk, call a friend, read or take up a hobby such as painting or gardening.

• Get enough sleep. If you’re tired, you may want to keep eating in order to boost your energy. Take a nap or go to bed earlier instead.

• Listen to your body. Learn to distinguish between physical and emotional hunger. If you ate recently and don’t have a rumbling stomach, you’re probably not really hungry. Give the craving time to pass.

• Keep a food diary. Write down what you eat, when, how much and how you’re feeling when you eat. You may see patterns emerge that reveal the connection between your moods and binge eating.

• Get support. You’re more likely to succumb to binge eating triggers if you lack a solid support network. Talking helps, even if it’s not with a professional. Lean on family and friends, join a support group, and if possible consult a therapist.

TOPS is a wonderful support group and members feel free to call on each other when needed to get past the urge to binge.

TOPS welcomes anyone who is interested in a healthier life style and wants to have fun and make new friends to join us at anytime. We meet each Thursday morning in the Church of Christ Meeting Room, 302 E. Hospital Rd., El Dorado Springs. Our weigh-in is from 7:45-8:30. The meeting is from 8:45 to 10 a.m. We welcome both men (we have six men in the club now) and women from all age groups. Our members range in age from 29 to 89.

For more information, call Linda at 417 876 6467 or Juda at 876 4888. Or TOPS toll free number 1 800-932-8677 or you can find us on the web at

Come and join us.