Rewarding Your Weight Loss

Giving yourself a reward for weight loss could help motivate you towards your weight loss goal. Many studies have shown that participants who are given a reward for losing weight do tend to stick with their weight loss eating plan for a longer period of time.

Making your reward something other than food is also very important, to help you gain a better relationship with food. To recognise food as a means of nutrients as opposed to a coping or reward strategy is crucial to losing weight.

Why shouldn't we use food as a reward for weight loss?

Rewarding with food can compromise our ability to seek out other coping mechanisms. Using food as a reward teaches us that emotions can be handled with food and often times, it is unhealthier foods that we turn to. For example, "When I am upset, eating chocolate makes me feel so much better" versus, "When I am upset, I need to sit down and talk with my partner, a relative or a friend."

More often than not, food rewards are confectionery or fast food. Many of us have grown up hearing our parents say, "If you're good, I'll get you a treat" or even "You can only have dessert if you finish your vegetables". We have been taught as children to view high-fat, high-sugar foods as rewards earned for eating healthy foods. As an adult, we need to refocus out reward system away from food.

Reward Ideas

As you look to change your reward system, below are some alternatives to food as a reward:

Take a hot bath with some scented bath oils, candles and a copy of your favourite magazine.

Treat yourself to some new activewear.

Take a friend and have a day out. Get a train to another city for a day of shopping, or spend the evening at the cinema.

Go to your favorite coffee shop for a drink and take some time to catch up on some leisure reading.

Take advantage of the great outdoors! Head out for a walk in an open space near you and breathe in the lovely fresh air, or if you're the outdoorsy type, go camping for the weekend!

Visit a local museum, art gallery, or place of cultural interest.

Sign up for an activity you've always wanted to try.

Treat yourself to a manicure or other beauty treatment.

Book an appointment at the spa. Soothe your muscles with 15 relaxing minutes in the steam room or go all out and have a full body massage.

As an ongoing reward – for every pound you lose, drop a pound (or even a fiver!) into a jar, and watch the money build up. Entertain yourself with plans on how you'll spend it when you reach your goal weight.

Treat yourself to a 'makeover'. Book time at a department store beauty counter and ask for new make up tips (many concessions offer this free).

Many big stores have personal shoppers – make use of their expert advice in choosing a brand new wardrobe that makes you feel confident.