7 Surprising Secrets of Successful Weight Loss

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.

The food culture brought to Australia by English immigrants

English immigrants first settled in South Australia in 1836, in ships such as "HMS Buffalo", a replica of which is to be seen at Holdfast Bay. These folk established themselves on the Adelaide Plains, some gradually taking up agricultural land in the Adelaide Hills. In 1839 persecuted Lutheran immigrants from Prussia arrived, looking to establish their community in a free land, and moved to Hahndorf or the Barossa Valley. My own forebears arrived on the "Isabella Watson" in 1846. These people brought with them traditional English recipes, many of which appear in my own grandmother's handwritten recipe book, such as Stewed Chops, Potato Dumplings and Jam Pudding. They were all simple recipes, not requiring complicated ingredients, and not costing much money, a style of cookery that reflected the modest means of the time. Among the English immigrants were sheep graziers providing prime lamb, others farmed beef cattle and still others became the butchers, bakers and candlestick makers of newly established towns. Many recipes, in hand written recipe books, brought to Australia by migrant women have been passed from one cook to another down the years. These recipes still hold their place in home cooking of today including Lamb Roast, Lamingtons, tasty Steak and Kidney Pies. They have been joined by dishes that have earned their special place in Australian history, such as the Pavlova, Soldier's Cake and Anzac Biscuits, and of course for genteel afternoon teas, the Lamington and Pumpkin Scones.

Damper: A damper is a traditional Australian bread, made without yeast, and commonly made on a campfire in a cast iron camp oven. Lamingtons: A chocolate coated cube of sponge cake, rolled in desiccated coconut; usually served with whipped cream and afternoon tea. It is said that Lamingtons were invented in the Queensland Government House kitchen as a creative use for stale sponge cake. I do not recommend that you use stale cake, but the mixture is easier to handle if the cake is not too fresh and crumbly. They are named after Lady Lamington, the wife of the Governor of Queensland from 1896 to 1901. Pavlova: A recipe developed by a chef in Western Australia, or so the story goes (or was it in New Zealand?) to celebrate the visit of the famous ballerina Anna Pavlova, is a confection of sugar and egg white meringue, covered with delicious whipped cream and seasonal fruits. (click to read full article) Anzac Biscuits: A rather hard but crisp biscuit of rolled oats and molassesSoldier's Cake: A long keeping boiled fruit cake

At this stage in my story of Australian food, I am forced to acknowledge that although English immigrants brought their foods and recipes to a new land, there was already a wealth of cultural food in existence. I refer to the indigenous foods and style of eating that of course was the very first cuisine established in this country. It may have taken many decades for this to be acknowledged, but there is an awakening taking place both in Australia and internationally.