Non-food rewards for losing weight
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:
- bubble bath
- listening to your favourite music
- watching a box set of a TV show
- healthy recipe book
- trip to the cinema
- exercise gear
- running shoes
- piece of clothing that makes you happy
Health and beauty
- professional teeth whitening
- 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