Nutrition Articles

Start Small with a Nutrition Fast Break

Get the Weight Loss Ball Rolling with One Push


The media associates a fast break with basketball. But a nutritional fast break is much different; except that both can lead to a slam dunk. A Spark Diet Fast Break is a quick, easy goal that you focus on and track for two weeks, before any other heavy work is done. Why is this so important? Unlike almost every diet out there, it encourages you to start very small.

Starting small helps you to avoid burnout, something many diets can cause. To prove it, here’s a statistic for you – 95% of those who go on a diet gain any weight they lost back within a year. Many even gain more weight than before they started.

Your Fast Break can help you gain a healthy habit and reach your calorie and exercise goals at the same time. For example, consider two typical Fast Breaks. Eating a fruit and veggie each day will take you that much closer to reaching your tracked nutrient goals. Exercising just 10 minutes per day can add up to a strong foundation for a developing exercise program. These are just two examples of how a Fast Break can get the momentum rolling.

By starting with just one or a few goals, you can easily ingrain a new habit into your life. Take brushing your teeth for example. Here’s an activity that takes 5-10 minutes (depending on how many times you brush) every single day for years on end. Ever get burned out? Doubtful. Why? Because it was a small thing that caught on with repetition.

The Spark Diet is designed to avoid burnout and instead create lifelong habits to keep weight off permanently. So by starting small with a fast break, you get off on the right foot and achieve a small win on your way to many more. And keep in mind; fast breaks do not have to be complicated or overzealous. Here are some examples of possible fast breaks:

  • Drinking 8 cups of water
  • Eating a fruit and/or vegetable every day
  • Not eating in front of the TV
  • No soda or coffee
  • Eat breakfast every morning
  • No candy or potato chips
Click here to to redeem your SparkPoints
  You will earn 5 SparkPoints
Page 1 of 1  

Advertisement -- Learn more about ads on this site.

More Great Features

Connect With SparkPeople

Subscribe to our Newsletters

Member Comments

    I am of the opinion that there is nothing wrong with coffee, in moderation. For that matter, I will have an occasional diet soda as well. Damn the torpedoes! - 10/20/2014 10:16:43 PM
    No coffee? Not gonna happen. - 7/22/2014 4:08:14 PM
  • RUBYLEE you are so right. I have acid reflux. I don't eat at that time of the night. It goes right into my throat and I have such a burning. It hurts. I have been to the hospital on many occasions for this. - 10/15/2013 7:20:22 PM
  • My new mantra:

    Mini Goals lead to Massive Changes !! - 1/29/2013 8:40:37 PM
  • I very rarely do any of that list of 6 anyway - apart from eating in front of my iPlayer (not the TV). I eat on my own, so either watch something or read my book. I still take time to appreciate my food, most of the time.

    I don't think it is appropriate to disrespect or be scathing about other folks' problems, however. That is so not what SparkPeopke is about,
    Some folk have problems with getting enough exercise, or enough fruit and veg.
    Some folk have problems with taking too much exercise, or become too extreme in ridding their diets of necessary things such as salt and fats.
    We should be grateful for the opportunity to help other folk with their journey here. - 12/18/2012 4:16:22 PM
  • Lol this is perfect. Eat in Moderation! Sounds Familiar! - 6/28/2012 1:26:57 PM
  • Lol this is perfect. Eat in Moderation! Sounds Familiar! - 6/28/2012 1:26:57 PM
  • With the incidence of heartburn on the rise avoiding eating two-three hours before bedtime makes a lot of sense. While it may not make a difference to your body in terms of how your body burns these calories, it DOES make a difference in terms of acid reflux.

    I've found that this has really helped me pretty much eliminate mindless eating in the evening, too. - 1/5/2012 2:40:30 PM
  • Because I have been part of SP since October, 2011, I had already began setting and achieving some goals. When I decided to do the 28 Day Breakthrough Plan I knew I'd have
    the chance to tweak what I had already started.
    I've taken control of my environment to achieve my nutrition goals, as well as a few SP Team goals. In order to be sure I get my 8 glasses of water in each day, I start the morning with an 8 oz glass as soon as I get up. I take my first morning med with it. I have two reusable water bottles that are 24 oz each. I fill them up the night before, and I drink one on my way driving to work each day, and have the other on my way home. I take my evening meds with another 8 oz of water. If I get any more water in during the day, it is just icing on the cake... On the weekends, I keep a bottle wherever I am, and be sure to get both in sometime during the day. It was not easy at first, but it is becoming second nature now.
    To help get my fruit in, I eat an apple on my way to work, and another on the way home. I eat a banana every day to compliment my meds.
    I preplan as much of my food for the week as I can, and do as much prep over the weekend as I can.
    Is it always convenient? No, but convenience ispartly how I gained this extra weight... I'm worth a little inconvenience! It's only an inconvenience until it becomes a habit... - 1/1/2012 11:07:03 AM
  • It is amazing how the little things add up. I equate it to my finances. If I track every penny, i manage to hang on to a LOT of money. As soon as I stop paying attention, I am broke. Calories are the same way. Practicing tracking (or any other "little thing") really gets the ball rolling. Thanks Sparkpeople! - 8/4/2010 8:47:12 PM
  • I can really relate to the benefits of drinking water. prior to joining SP, I drank little to no water. I now drink 8 cups of water a day, and i can really feel the difference, and see it in my skin. I'm also less likely to overeat, because I maintain a "full" feeling from water. Thanks SP!! - 8/4/2010 8:43:55 AM
    LALIZARDE : I deal with that by finding recipes online for the foods I really like and entering them in the SparkRecipes recipe calculator. My DH and I eat a wide variety of ethnic foods and I find I can continue to stay within my calorie range if I put some energy into working out the details myself. Yes, it's more work than entering something from Chile's or Applebees, but that's just reality in my world. - 5/11/2010 12:43:28 PM
    I really appreciate all the good advice offered by Sparkpeople!! Thanks for providing good tips and helpful information. . . We might know the basic guidelines for good health, but reminders keep us on track -- and re-energize us. The support and the encouragement enable many of us to persevere towards our goal! THANK YOU!! - 3/1/2010 1:48:08 PM
  • Who doesn't eat at least one fruit or vegetable a day?

    For that matter, what TV?

    I really can't relate to whoever it is this article is talking to. Is this site full of people who don't know what a veggie is and park their butts in front of the TV all the time? Jeez, if that's what it took to lose weight, I'd be a toothpick. I eat all my veggies and I'm not totally sure my TV works, it was acting funny last time I turned it on 6 months ago.

    Why is the advice on this website mostly for inactive suburban family-oriented people? I'm single. My problem is I'm never at home, I'm always out with friends, so it's hard to control what I eat, and even harder to measure. I don't eat at crappy chain restaurants like Chili's, for which there are calorie counts available. I have no idea how many calories are in that bowl of pho or a vietnamese crepe or my local restaurant's frijoles.

    This website is full of articles that basically say the same thing over and over again, but what I could really use is a better food database. - 1/20/2010 5:23:34 PM
    This is the best way to start, I am so glad I found this - 12/10/2009 8:21:12 PM

x Lose 10 Pounds by December 13! Get a FREE Personalized Plan