30 Weight Loss Rewards To Encourage You


Incorporating rewards into your weight reduction plan generally is a sport changer. A long time of analysis present that constructive reinforcement performs an important function 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 checklist of weight reduction reward concepts that can preserve you motivated in your journey to a more healthy you.

Why Weight Loss Rewards Work

person choosing a new shirt in a store

Whereas frequently patting your self on the again could seem to be overkill all through your weight reduction journey, rewarding your progress is essential for establishing wholesome habits that stick long-term. Analysis reveals 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.

Nevertheless it’s not sufficient to save lots of up for an enormous celebration when you hit your last weight reduction purpose. People will not be wired for persistence with regards to rewards. In actual fact, after we’re confronted with selecting between immediate pleasure (like a bowl of ice cream) and a future reward (like reaching a weight reduction purpose), our brains are inclined to lean in the direction of immediate gratification.

Subsequently, it’s useful to include constant rewards and incentives all through your whole weight reduction journey. Doing so will show you how 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 number of necessary rules to bear in mind to make your weight reduction rewards profitable:

  • Construct rewards round wholesome behaviors: As a substitute 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 immediately contribute to your total well-being.
  • Set reasonable milestones: Purpose for achievable milestones that permit you to be ok with the trouble 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” pondering: Keep away from labeling meals or selections nearly as good or dangerous. This perfectionist mindset can create guilt and disgrace, negatively impacting your motivation. As a substitute, set goal and particular reward milestones, focusing in your efforts and achievements.
  • Prioritize non-food rewards: Attractive meals fireplace 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 strategy 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 ascertain a strategic rewards system that can propel you in the direction of your objectives even when willpower wanes, observe these steps:

First, select each small and huge rewards. Small rewards can be utilized for short-term milestones and will embody issues like taking further time to chill out 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.

Keep in mind to keep away from overwhelming your self with too many objectives directly. Purpose for no a couple of 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 device 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 bolster the nice emotions round your wholesome behaviors, which can 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 below are 30 attractive weight reduction rewards to rev up your motivation:

  1. Rent a babysitter so you’ll be able to take pleasure in some downtime.
  2. Get a therapeutic massage (or have your companion provide you with a therapeutic massage).
  3. Exit on a date night time.
  4. Rent somebody to scrub your home.
  5. Purchase a meal supply program subscription, corresponding to Nutrisystem.
  6. Discover a brand new path or mountain climbing path.
  7. See a present or film.
  8. Ebook a private coaching session or be a part of a brand new health class.
  9. Take a time off 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 scorching bathtub with music and a great e book.
  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 night time.
  19. Deal with your self to a significant piece of bijou.
  20. Ebook a photograph session.
  21. Word 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 e book.
  25. Replace your assist group to allow them to congratulate you.
  26. Put money into new supplies for a pastime you take pleasure in.
  27. Have a dance occasion.
  28. Put cash in a trip fund.
  29. Add a brand new piece of decor or plant to your property or workplace.
  30. Purchase your self a enjoyable new journal, planner or coloring e book.

Suggestions for Staying Dedicated

Close up view of man writing in notebook

As a lot as rewards can enhance motivation, there can be occasions once you don’t hit your objectives and miss out on a reward. Keep in mind to not let setbacks derail your progress. As a substitute, take a second to judge the state of affairs:

  • Ask your self if the purpose was genuinely significant and attainable for you.
  • Determine 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 greatest outcomes, deal with wholesome behaviors, setting reasonable targets and prioritizing non-food rewards. Doing it will show you how to create a sustainable plan that propels you towards your objectives.

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


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  • 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 Evaluate 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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