Here's what I enjoyed about the book: Quite a few motivational stories from people who have already used the Spark system to lose weight and keep it off. A two week program (including recipes) of diet and exercise ideas - this was my favorite part. I got quite a few new recipes for my repertoire, one of which I am including below. An "after plan" with tips on how to keep the momentum going because I am not on a diet, I am making healthy lifestyle changes.And here are the changes I made as a result of the program: Started tracking everything I eat. This made a big difference because I really needed to plan ahead and think about food. Started working out harder and more efficiently. Although I did not follow the exercise plan in The Spark Solution, I did come to realize how many calories I needed to burn in a week in order to lose weight, as compared to how much food I eat. So I switched from just walking 3-5 days a week, to interval training alternating with Walk Away the Pounds videos, plus one day of yoga and one day of rest. I have been exercising more often, burning more calories and actually having fun doing it!! I did not give up all the foods I love. I found ways to make them more healthy or cut them down to very small portions for those times when I am really craving them. For those things I do not have willpower with (yet) I try not to keep them in the house.Overall, I found The Spark Solution to be a great program for beginners, if followed to a tee, and for those who have been at this a bit longer, a good reminder of what to do, mixed with tips and motivation that can be incorporated into your regular routine.