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Ever wanted to know the techniques and tricks used by those who successfully lost weight, and kept it off?

Thanks to a scintillating survey conducted by popular weight loss site SparkPeople - we've now got some road-tested tips to give you the best chance at managing weight.

As part of an updated paperback version of the bestselling book The Spark, (new edition here), the authors at Sparkpeople undertook a comprehensive survey of over 2,000 members. Why do 50% of people report losing momentum within 2 weeks of starting a diet? And why do 18% fizz out within just 3 days?

The answer is the 'strong start'. These strong starters lost twice as much weight in the first two weeks, and were five times more likely to reach goals than the false starters.

Secrets of the Strong Start

1. Track Food and Calories

Both strong and false starters ranked "food tracking" as the one action that made the biggest difference in their programs. 82% of strong starters tracked food every day vs. 65% of false starters, and strong starters were twice as likely to track their calories.

2. Don't put certain foods off limits

Strong starters were less likely to label foods "good" or "bad" and forsake certain foods, and were three times more likely to use portion control techniques that supported consumption of unhealthier foods in moderation.

3. Spend LESS time exercising

On average, strong starters exercised for 30 minutes during the first two weeks; false starters for 60 minutes, suggesting that false starters burned themselves out.

4. Focus on both diet and exercise

74 percent of false starters made both fitness and dietary changes from the outset, compared to 50 percent offalse starters.

5. Engage more with others/have a support network

Strong starters were more than twice as likely to communicate with other members online.

6. Weigh yourself weekly, not daily

Most strong starters weighed themselves weekly, while the majority of false starters did so daily.

7. Focus first and foremost on developing healthy habits, not losing weight

Most strong starters viewed their #1 goal as "building a strong foundation of healthy habits." A majority of false starters made losing 3-4 pounds in their first two weeks their #1 goal, which backfired.

AVOID THESE FOODS

Below is a list of foods to avoid. Some will be obvious – others less so.

Sugar and artificial sweeteners, including honey. The only allowed sweetener is stevia. (Sugar is a problem as it is addictive. I suggest you cut down gradually until you can do without. The other option is to go 'cold turkey' and stop it altogether. This will give you withdrawal symptoms, just like stopping any other addictive drug. But this will wear off within about two weeks.)

Sweets and chocolates, including so-called sugar-free types. (If you want a chocolate treat, say once a week, then eat Continental dark chocolate with 70% or more cocoa solids, not the British stuff where sugar is the first named ingredient.)

Foods which contain significant proportions of things whose ingredients end in -ol or -ose as these are sugars (the only exception is cellulose, which is a form of dietary fibre)

"Diet" and "sugar-free" foods (except sugar-free jelly)

Grains and foods made from them: wheat, rye, barley, corn, rice, bread, pasta, pastry, cakes, biscuits, pies, tarts, breakfast cereals, et cetera.

Starchy vegetables: potatoes and parsnips in particular; and go easy with beet, carrots, peas, beans, et cetera and packets of mixed vegetables which might contain them

Beans with the exception of runner beans
Milk (except in small quantities)

Sweetened, fruit and low-fat yogurts

Cottage cheese (except in small amounts)

Beware of commercially packaged foods such as TV dinners, "lean" or "light" in particular, and fast foods, snack foods and "health foods".

Fruit juices, as these are much higher in carbs than fresh fruit. (If you like fruit juices as a drink, dilute about 1 part fruit juice with 2-4 parts water.)


Now that you think there is nothing left to eat, these are foods you can eat:


All meat – lamb, beef, pork, bacon, etc

Include the organ meats: liver, kidneys, heart, as these contain the widest range of the vitamins and minerals your body needs (weight for weight, liver has 4 times as much Vitamin C as apples and pears, for example);

All poultry: chicken (with the skin on), goose, duck, turkey, etc. But be aware that turkey is very low in fat, so fat needs to be added.

Continental sausage (beware of British sausage which usually has a high cereal content.)

All animal and meat fats – without restriction – never cut the fat off meat.

Fish and seafood of all types

Eggs (no limit, but avoid "omega-3 eggs" as these have been artificially fed which upsets the natural fatty acid profile)

All cheeses (except cottage cheese as this has a high carb content and very little fat)

butter and cream (put butter on cooked veges instead of gravy; use cream in hot drinks in place of milk)

Plain, natural full-fat yogurt

Vegetables and fruits as allowed by carb content. (See tables below)

Condiments: pepper, salt, mustard, herbs and spices

Soy products are allowed but, as they are toxic, I don't recommend them

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