Giving yourself non-food rewards as you try to lose weight can help you stay motivated on the NHS Choices diet and exercise plan.
You could reward yourself each time you achieve a mini-goal, which can be anything you want. For example, it could be losing 1kg (2.2lbs) or achieving 150 minutes of activity in a week.
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:
Entertainment
- music
- DVD box set
- healthy recipe book
- trip to the cinema
Clothes
- exercise gear
- running shoes
- swimsuit
- pair of jeans
Health and beauty
- cosmetics
- massage
- haircut
- professional teeth whitening
Experiences
- night out dancing
- session with a personal trainer
- healthy cooking class
- spa day
You could keep a weight loss coin jar. Add £1 to the jar 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 will motivate you to add to it
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.
Your health, your choices