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


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The 5 comments posted are personal views. Any information they give has not been checked and may not be accurate.

MH1954 said on 04 August 2015

Ideas for rewards for the lads:
New clothes to replace some of those you're shrinking out of. Something colourful!
Camera to take on nature walks with the family or friends.
A day out at a theme park or zoo ( Take a healthy picnic)
A massage to loosen up.
Action movie night out.
Day at the races.
Tickets to a concert. Whatever rocks your boat!
Waterproof gear for walks, hikes in the British weather.
Buy a mag or book or DVD about a topic you like.
A day on the beach.
A balloon flight.
A day in a racing car
A day driving a train at Birmingham railway museum.
A mystery coach trip.
A city weekend break.
Visit a local city university to see students' exhibition of art.
Get a cheap hair cut / colour at local college
Enrol for a computer class, cooking class at a local school.

I hope you find these ideas useful.

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User898888 said on 23 May 2015

@ihgiutufrbyuihjoik I counted 17 of these options that are aimed at men as well as women. Just because you don't seem interested in buying new clothes or swimming shorts or getting a hard earned massage after a gym work out doesn't mean all men are like you.

It seems you overlooked the list and seen it targets women only because it has spa treatments etc. Even though men partake in pampering too!

I'm sure you could come up with your own list of non food rewards that are in keeping with your own interests. It isn't difficult.

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SusanneDivaUK said on 21 January 2015

I don't agree with the said comments.
Many more than 9 comments can be applied to the guys and even if it were true, 9 is still quite a high number.
A lot of work has gone into this FREE site, so... thank you.
But rather than complain, why not put your own suggestions forward?

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Alan X said on 23 July 2014

I agree with the comment by user "ihgiutufrbyuihjoik".

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ihgiutufrbyuihjoik said on 14 September 2013

The NHS does realise men want to lose weight as well right?
"bubble bath, flowers, new outfit, pedicure..." only about nine options could be even be applied for a guy here. And nothing really of great interest.

This list looks like something you'd pull out a fashion magazine, not some legitimate advice for anyone seriously trying to turn their life around.

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