Want FREE help getting ready for swimsuit season? Get started now with a custom plan from SparkPeople – click here!



The SparkDiet is a four-stage journey that helps you make the elusive jump from “dieting” to a fresh, new lifestyle. The stages combine healthy tips and tools with motivation and confidence so that healthy habits become part of your everyday life.

If you are new to the SparkDiet, you can get started by reading our Diet Overview

Fast Break

Stage 1 acts as a springboard to help prepare you for the other stages by focusing on smaller goals first.

Read "Fast Break" Overview

Healthy Diet Habits

Stage 2 provides the building blocks for a healthy lifestyle. Once you master these six habits, you’ll be on your way to reaching your goals.

Read "Healthy Diet Habits" Overview

Lifestyle change

Spread the Spark

Stage 4 celebrates the culmination of your hard work and helps you maintain your success, set new goals, and help others do the same.

Read Spread the Spark Overview


Since Stage 4 is ongoing, there are no specific tasks. But you are encouraged to revisit what you learned in Stages 1, 2, and 3. You can also read:




Today On SparkPeople
Featured Article
Today's Health Headlines

Get the latest health news and articles from SparkPeople. Find stories that matter to you and earn SparkPoints by reading them!

Read More
MessageBoard Hot Topics
Top Searches
Biceps and Shoulder Stretch
The perfect stretch following an upper body workout.
Featured Recipe
Coach Nicole's Vegetarian "Meat" Loaf

A hearty, homecooked meal that everyone will love! Serve with steamed broccoli and sweet corn for a complete vegetarian meal.

See This Recipe on SparkRecipes
Activity Stats
  • Calories Burned: 3,664,210,322
  • Pounds Lost: 4,813,744
  • Cups Water Drank: 102,146,874
  • SparkAmerica Minutes: 174,744,541
Join SparkPeople For Free!
Get a personalized diet and fitness plan, great newsletters, post to our message boards, and even your own personal SparkPage!

Join Now For Free!