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30 Weight Loss Rewards To Inspire You

Incorporating rewards into your weight reduction plan could be a recreation changer. A long time of analysis present that constructive reinforcement performs an important position in sustaining behavioral change. However how will you successfully use weight reduction rewards to spice up your motivation and make wholesome habits stick?

This information will present you the most effective methods to reward your weight reduction progress and why they’re so efficient. Plus, you’ll discover a record of weight reduction reward concepts that may maintain you motivated in your journey to a more healthy you.

Why Weight Loss Rewards Work

person choosing a new shirt in a store

Whereas usually patting your self on the again could appear to be overkill all through your weight reduction journey, rewarding your progress is essential for establishing wholesome habits that stick long-term. Analysis exhibits that rewards and incentives set off a constructive reinforcement loop, making us extra prone to repeat sure behaviors. In different phrases, rewards make you be ok with your wholesome selections, which in flip makes you extra prone to repeat these wholesome behaviors.

However it’s not sufficient to avoid wasting up for a giant celebration when you hit your last weight reduction purpose. People usually are not wired for persistence on the subject of rewards. The truth is, once we’re confronted with selecting between prompt pleasure (like a bowl of ice cream) and a future reward (like reaching a weight reduction purpose), our brains are likely to lean in the direction of prompt gratification.

Due to this fact, it’s useful to include constant rewards and incentives all through your total weight reduction journey. Doing so will enable you to enhance motivation with out solely counting on willpower so that you simply obtain sustainable outcomes.

The Finest Methods to Use Rewards for Weight Loss

man cooking healthy meal with vegetables at home

There are a couple of vital rules to bear in mind to make your weight reduction rewards profitable:

  • Construct rewards round wholesome behaviors: As an alternative of specializing in numbers on the dimensions, base your rewards on wholesome habits and constructive behaviors. Have fun your fruit and vegetable consumption, improved sleep habits or the variety of steps walked. These are elements inside your management and instantly contribute to your general well-being.
  • Set reasonable milestones: Goal for achievable milestones that enable you to be ok with the hassle you’re placing in. Unrealistic objectives could result in disappointment and frustration, whereas smaller milestones construct momentum and motivation.
  • Keep away from “good” and “dangerous” considering: Avoid labeling meals or selections pretty much as good or dangerous. This perfectionist mindset can create guilt and disgrace, negatively impacting your motivation. As an alternative, set goal and particular reward milestones, focusing in your efforts and achievements.
  • Prioritize non-food rewards: Engaging meals hearth up the pleasure facilities in our brains, however indulging in meals as a reward can hinder your progress. Go for non-food rewards that present the identical satisfaction with out derailing your weight reduction journey. This method helps you have a good time your accomplishments with out compromising your well being objectives.

Tips on how to Create a Weight Loss Rewards System

woman relaxing at home

To determine a strategic rewards system that may propel you in the direction of your objectives even when willpower wanes, observe these steps:

First, select each small and enormous rewards. Small rewards can be utilized for short-term milestones and will embody issues like taking additional time to loosen up or watching a favourite film. Giant rewards are reserved for longer-term achievements. These rewards could embody shopping for new clothes or planning a memorable journey.

Bear in mind to keep away from overwhelming your self with too many objectives directly. Goal for no multiple to 2 new objectives each week, permitting your self sufficient time to deal with every accomplishment.

Subsequent, monitor your progress diligently. Think about using the official Nutrisystem app, NuMi. It’s a handy instrument to watch your journey and obtain reminders for well-deserved rewards.

Lastly, keep in mind to genuinely have a good time your achievements. Pair your rewards with constructive self-talk to strengthen the nice emotions round your wholesome behaviors, which is able to assist them stick.

30 Motivating (Non-Meals) Weight Loss Reward Concepts

Woman buying flowers at garden center

Prepared to spice up your success with constructive rewards? Listed here are 30 engaging weight reduction rewards to rev up your motivation:

  1. Rent a babysitter so you possibly can get pleasure from some downtime.
  2. Get a therapeutic massage (or have your companion provide you with a therapeutic massage).
  3. Exit on a date evening.
  4. Rent somebody to scrub your own home.
  5. Purchase a meal supply program subscription, comparable to Nutrisystem.
  6. Discover a brand new path or mountain climbing path.
  7. See a present or film.
  8. Guide a private coaching session or be part of a brand new health class.
  9. Take a day without work of labor.
  10. Go on a particular journey.
  11. Purchase a brand new health tracker or machine.
  12. Have an at-home spa day. Calm down in a sizzling bathtub with music and a very good guide.
  13. Go to a live performance.
  14. Donate to a charity near your coronary heart.
  15. Take a cooking class.
  16. Paint your nails.
  17. Have another person cook dinner for you.
  18. Have a enjoyable boardgame evening.
  19. Deal with your self to a significant piece of bijou.
  20. Guide a photograph session.
  21. Notice your progress in a purpose poster or tracker.
  22. Meditate.
  23. Sleep in on the weekend.
  24. Compensate for a brand new present or a brand new guide.
  25. Replace your assist group to allow them to congratulate you.
  26. Put money into new supplies for a interest you get pleasure from.
  27. Have a dance get together.
  28. Put cash in a trip fund.
  29. Add a brand new piece of decor or plant to your private home or workplace.
  30. Purchase your self a enjoyable new journal, planner or coloring guide.

Ideas for Staying Dedicated

Close up view of man writing in notebook

As a lot as rewards can enhance motivation, there will probably be instances if you don’t hit your objectives and miss out on a reward. Bear in mind to not let setbacks derail your progress. As an alternative, take a second to guage the state of affairs:

  • Ask your self if the purpose was genuinely significant and attainable for you.
  • Establish the obstacles that hindered your progress.
  • Devise a plan to make the purpose extra achievable and set your sights on the subsequent reward.


happy man relaxing at home

Incorporating a strategic rewards system into your weight reduction journey is a robust technique to keep motivation and have a good time your achievements. For finest outcomes, deal with wholesome behaviors, setting reasonable targets and prioritizing non-food rewards. Doing it will enable you to create a sustainable plan that propels you towards your objectives.

In the event you need assistance kickstarting your weight reduction journey, the easy-to-follow plans by Nutrisystem are designed to ship outcomes. Every plan comes with schooling and assist to maneuver you ahead in your path to a more healthy, happier you.


  • Wooden W, Neal DT. Wholesome by way of behavior: Interventions for initiating & sustaining well being conduct change. Behav. Sci. Coverage. 2016; 2.1:71-83
  • Fruh SM. Weight problems: Danger elements, issues, and methods for sustainable long-term weight administration. J Am Assoc Nurse Pract. 2017;29(S1):S3-S14. doi:10.1002/2327-6924.12510
  • Caleza C, Yañez-Vico RM, Mendoza A, Iglesias-Linares A. Childhood Weight problems and Delayed Gratification Conduct: A Systematic Assessment of Experimental Research. J Pediatr. 2016;169:201-7.e1. doi:10.1016/j.jpeds.2015.10.008
  • Volkow ND, Wang GJ, Baler RD. Reward, dopamine and the management of meals consumption: implications for weight problems. Developments Cogn Sci. 2011;15(1):37-46. doi:10.1016/j.tics.2010.11.001

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