I've found that if I eat slowly and really savor every bite I feel satisfied. This means concentrating on what I am eating and not on the TV show or some other thing.
It is important to reward yourself. For doing the every day things I have stars that I stick next to having met a daily goal. For bigger goals remember to have something that you have desired for a while, and I don't mean a doughnut!!
If you want to maintain, stay with The Spark. especially stay with a Spark team, messaging, taking and giving support.
Unless you have been an athlete, start slowly with exericise. Even doing several short walks is better that trying to do a whole mile the first day you start. Build up to your goals.
Using the nutrition tracker is an absolutely vital component of my healthy lifestyle. Calories are important but also being able to keep an eye on the differing levels of nutrients is a fantastic tool for ensuring healthy outcomes.