We know how frustrating weight loss can be, especially when you hit a plateau. No matter what you do, that number sometimes just won't budge. Rather than getting discouraged, sometimes you have to rely on measurements that have nothing to do with the scale.

Progress can show up in your waist, hips, even your neck. Success can be felt in how your clothes fit, or proven in how many miles you can run. Either way, it's important to consistently track and pay attention to what's going on. Tracking and measuring eliminates guesswork and can show you a direct relationship between your actions and your results.

Find 2-3 measurements that are meaningful to you and track them in GoalPilot to keep your spark alive.

Beware: "paying attention" does not equal "obsessing." We recommend weighing and measuring once a week so you're on top of it without being preoccupied. So many things can affect your weight (time of day, temperature, the day's activities, water level) that daily weigh-ins are poor gauges. The last thing you want to do is to change your plan every day based on what you weighed yesterday. Once a week weigh-ins help you stick to the plan.

Try to weigh and measure at about the same time of day as well. This helps give you a consistent read. If you find yourself not losing weight with your current program, you can adjust it at any time, using the setup process again to decrease calorie intake goals, increase calories burned goals, and adjust your target weight or target date.







You're not alone. Thousands of other SparkPeople members are right here, waiting to give you a word of encouragement, a pat on the back or even some well-placed brutal honesty.

The biggest mistake most people make with weight loss is trying to do it by themselves. Many of the people on our message boards faced the same challenges, overcome the same obstacles, had the same questions that you have. They are a spark just waiting to happen. Visit our message boards and simply introduce yourself. You'll quickly meet a group of people dedicated to helping each other succeed.

Other sources of motivation are all around you:
Diet Buddies (people that help each other reach goals) can provide a regular spark and a bit of social fun to your program.
Visual reminders, like pictures of your ultimate goal, are very powerful and should be used liberally. Find one today.
Rewards work when they're meaningful and simple. However, food should never be used as a reward for weight loss goals.

More information on these motivators, along with motivation tips and tools (like our thought-provoking Motivation Worksheet), can be found in the Motivation and Goal-Setting Resource Center.







This is where you create your long-term spark. For the first 30 days or so, you've been counting calories, creating some quick wins and getting used to your new habits. You've been learning what you can about smart eating and effective exercise. Through trial and error, you know something about what works and what doesn't. You've probably already seen some good results too.

Now you can take all that and make those new habits and eating choices stick for good by entering the Maintenance Mode.

During Maintenance Mode, you steady the ship and follow the course you laid out as a result of those first 30 days of learning and experimenting. No need to worry about setting new goals unless you want to. Just concentrate on reaching the ones you mapped out.

To make sure you're consistent, we recommend you:

	Weigh-in and measure once a week
	Track your food once a week
	Visit the message boards regularly
	Use the Resource Centers for recipes, articles and more
	Mix up your options to keep from getting stuck in a rut and getting bored
	Try a Fast Break again whenever you need a jolt

When you reach your weigh loss goal, your new habits are more important than ever. Many people revert to old habits once the goal is reached and put the pounds right back on. Not this time! Just use the "Change Diet Settings" feature again to change your calorie goals levels to maintain that current weight.







The Spark Diet can be a stepping stone to a better quality of life all the way around. By the time you finish the Maintenance Mode and hit your weight loss target, you'll have picked up the skills and know-how to reach any goal you set now or in the future. That's right - any goal at all can be accomplished by following the principles of starting small, forming habits, tracking progress and building momentum.

You are free to build on your success and continue building your spark by:
Setting new types of goals. What have you always wanted to do? Maybe you'd like to learn some leadership skills, work on your stress, be more effective at work, or get especially good at a hobby. There's no better time to try.
Spread your spark to others. The more energy and time you give, the more you get in return.
Become a mentor on our message boards or in your community. The smallest effort on your part can affect more people than you may ever know.


You're off to a great start. These seven steps will help you take that great start and turn it into even better results. Take care of your spark, it could be the difference between losing the pounds or losing your focus. Anytime you feel it fading, come back here and review the basics. You can do it!