Spark breaks down the mission into 4 stages that can be found here: www.sparkpeople.com/resource/sparkdiet.asp
You have control of how fast you move from one stage to the next. The fast-break stage is the first where you focus on making small, sustainable healthy changes. Remember to set achievable goals, and not to put so much pressure on yourself that you give up. You are on a road to a better life, no matter how slowly you travel it!