1 min read

Non-food rewards for losing weight on the plan

Medically reviewed

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

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

  • music
  • DVD box set
  • healthy recipe book
  • trip to the cinema

Clothes

  • exercise gear
  • running shoes
  • swimsuit
  • pair of jeans

Health and beauty

  • cosmetics
  • massage
  • haircut
  • professional teeth whitening

Experiences

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

You could keep a weight loss coin jar. Add a coin 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

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.

Content supplied byNHS Logonhs.uk
Was this article helpful?

Important: Our website provides useful information but is not a substitute for medical advice. You should always seek the advice of your doctor when making decisions about your health.

What to read next
Weight loss wonders
Changing lives: healthy diet and physical activities benefits weight loss, self-esteem and disease control.
How to lose weight in a wheelchair
If you're a wheelchair user and you are overweight, you can make changes to achieve a healthy weight.
Weight loss tips
A large gut increases your risk of developing diabetes, heart disease and other health problems.