Giving yourself non-food rewards as you try to lose weight can help you stay motivated on the NHS Choices diet and exericse plan.
Below is a selection of ideas of non-food rewards that other people who lost weight found helpful.
You could reward yourself each time you achieve a mini-goal, which can be anything you want. For example, it could be losing 1lb or achieving 150mins of activity in a week.
Download Losing weight - Getting started, a 12-week weight loss guide combining advice on healthier eating and physical activity.
Setting yourself these mini-goals can be a helpful way to keep you going as you work your way towards your weight loss goal.
When it comes to choosing your rewards, try something that will keep you on the road to health and fitness, not throw you off course.
Choosing non-food rewards may also help break the habit of rewarding yourself with food or drink.
Before starting the plan, why not draw up a list of mini-goals and plan a treat for each time you achieve one.
Below are some ideas of rewards, ranging from the affordable to the special, that other people have used:
- bubble bath
- bunch of flowers
- new music for your MP3 player
- new outfit
- new pair of slimmer jeans
- new book or magazine
- coin jar – add £1 for every pound lost or create your own reward system. The growing collection of money will be a visual reminder of what you've accomplished and get you motivated to add to it
- trip to the movies
- new exercise gear
- pedicure
- a new DVD
- new running shoes
- new hair accessories
- new swimming costume
- new fashion accessory
- new cosmetics
- manicure
- head massage
- full body massage
- haircut
- night out dancing
- a healthy recipe book
- professional teeth whitening
- a session with a personal trainer
- a day off work
- a healthy cooking class
- a spa day
- http://www.nhs.uk/Livewell/weight-loss-guide/Pages/non-food-rewards-for-losing-weight.aspx
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