Non-food rewards for losing weight on the plan

Giving yourself non-food rewards as you try to lose weight can help you stay motivated on the NHS Choices diet and exercise plan.

Below is a selection of ideas of non-food rewards for men and women 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 150 minutes of activity in a week.

Achieving 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:

  • new music for your digital player
  • new clothes
  • new book or magazine
  • add £1 to a coin 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
  • trip to the cinema
  • new exercise gear
  • health and beauty treatments
  • new DVD
  • new running shoes
  • new hair accessories
  • new swimsuit
  • new fashion accessory
  • new cosmetics
  • massage
  • haircut
  • night out dancing
  • healthy recipe book
  • professional teeth whitening
  • session with a personal trainer
  • day off work
  • healthy cooking class
  • spa day

Have you got any ideas for rewards that worked for you? Why not share them in the comments box below.

Page last reviewed: 05/12/2014

Next review due: 05/12/2016


How helpful is this page?

Average rating

Based on 107 ratings

All ratings

43  ratings
17  ratings
13  ratings
9  ratings
25  ratings

Add your rating

Lose weight

Weight loss resources to help you lose weight healthily, including the NHS 12-week diet and exercise plan

5K+ running podcasts for C25K graduates

Take your running to the next level with new podcasts for Couch to 5K graduates

Get running with Couch to 5K

Our C25K plan is designed to get just about anyone off the couch and running 5km in nine weeks

Strength and Flex

Download our Strength and flexibility podcast series and get a free personal trainer