Reward success (not with food)

Giving yourself a reward when you meet your weight loss goals can help you stay motivated.  

Frequent rewards

Frequent, small rewards for meeting mini- goals are more effective than bigger rewards that require a long, hard effort. For example, it could be losing 1kg (2.2lbs) or achieving 10’000 step each day for a week.

Before starting the plan, draw up a list of mini-goals and plan a reward for each time you achieve one.

Below are some ideas of rewards, ranging from the affordable to the special, that other people have used:


  • new music
  • DVD box set
  • healthy recipe book
  • trip to the cinema


  • exercise gear
  • running shoes
  • swimsuit
  • pair of jeans

Health and beauty

  • manicure
  • massage
  • facial
  • professional teeth whitening


  • a special trip out
  • a session with a personal trainer
  • healthy cooking class
  • spa day

Create your own reward system. Keep a weight loss coin jar and for every pound lost add £1 to the jar. The growing collection of money will be a visual reminder of what you’ve achieved 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.

To find out more about how I can help you lose weight, book a FREE 15-minute telephone appointment with me


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