Although I'm a fairly new SparkPeople member (and loving it), I did bring with me 3 things that I learned from another program and are the make-or-break of my weekly weight loss.
Every day I MUST get in:
*at least 8 glasses of water
*2 tsp's of healthy oil (olive, canola, etc)
*all servings of dairy (3 for me since I'm a female over 50)
It doesn't matter if I exercise or not or stay within my calorie range, if I don't get those 3 things in daily I will not lose and maybe will gain.
Olive oil is great, but canola oil has no flavor and can be added to anything. For water, get a 24-oz insulated tumbler and just fill it 3 times a day -- you will drink mindlessly. Those with dairy lactose issues have more options these days to get in their dairy.