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Giving yourself non-food rewards as you try to lose weight can help you stay motivated on the NHS weight loss 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.

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.

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

  • bubble bath
  • listening to your favourite music
  • watching a box set of a TV show
  • healthy recipe book
  • trip to the cinema

Clothes

  • exercise gear
  • running shoes
  • swimsuit
  • piece of clothing that makes you happy

Health and beauty

  • cosmetics
  • massage
  • haircut
  • professional teeth whitening

Experiences

  • night out dancing
  • session with a personal trainer
  • healthy cooking class
  • spa day

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.

Get started losing weight

Our new 12-week weight loss guide combines advice on healthier eating and physical activity.

Page last reviewed: 25 November 2019
Next review due: 25 November 2022