Home Weight Loss 30 Weight Loss Rewards To Inspire You

30 Weight Loss Rewards To Inspire You

30 Weight Loss Rewards To Inspire You


Incorporating rewards into your weight reduction plan generally is a sport changer. Many years of analysis present that optimistic reinforcement performs a significant function in sustaining behavioral change. However how are you going to successfully use weight reduction rewards to spice up your motivation and make wholesome habits stick?

This information will present you the very best 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 storeperson choosing a new shirt in a store

Whereas repeatedly 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 optimistic reinforcement loop, making us extra more likely to repeat sure behaviors. In different phrases, rewards make you be ok with your wholesome selections, which in flip makes you extra more likely to repeat these wholesome behaviors.

But it surely’s not sufficient to save lots of up for an enormous celebration when you hit your last weight reduction aim. People are usually not wired for persistence in the case of rewards. The truth is, after we’re confronted with selecting between immediate pleasure (like a bowl of ice cream) and a future reward (like reaching a weight reduction aim), our brains are likely to lean in the direction of immediate gratification.

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

The Greatest Methods to Use Rewards for Weight Loss

man cooking healthy meal with vegetables at home man cooking healthy meal with vegetables at home

There are just a few vital rules to remember 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 optimistic behaviors. Have a good time your fruit and vegetable consumption, improved sleep habits or the variety of steps walked. These are components inside your management and immediately contribute to your general well-being.
  • Set lifelike milestones: Purpose for achievable milestones that enable you to be ok with the hassle you’re placing in. Unrealistic targets could result in disappointment and frustration, whereas smaller milestones construct momentum and motivation.
  • Keep away from “good” and “unhealthy” considering: Keep away from labeling meals or selections pretty much as good or unhealthy. 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: 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 strategy helps you have fun your accomplishments with out compromising your well being targets.

Learn how to Create a Weight Loss Rewards System

woman relaxing at home woman relaxing at home

To determine a strategic rewards system that may propel you in the direction of your targets 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 embrace issues like taking additional time to calm down or watching a favourite film. Giant rewards are reserved for longer-term achievements. These rewards could embrace shopping for new clothes or planning a memorable journey.

Bear in mind to keep away from overwhelming your self with too many targets directly. Purpose for no multiple to 2 new targets 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 observe your journey and obtain reminders for well-deserved rewards.

Lastly, bear in mind to genuinely have fun your achievements. Pair your rewards with optimistic self-talk to strengthen 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 centerWoman buying flowers at garden center

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

  1. Rent a babysitter so you may get pleasure from some downtime.
  2. Get a therapeutic massage (or have your companion offer you a therapeutic massage).
  3. Exit on a date evening.
  4. Rent somebody to wash your home.
  5. Purchase a meal supply program subscription, equivalent 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 part of a brand new health class.
  9. Take a break day of labor.
  10. Go on a particular journey.
  11. Purchase a brand new health tracker or gadget.
  12. Have an at-home spa day. Chill out 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 prepare dinner for you.
  18. Have a enjoyable boardgame evening.
  19. Deal with your self to a significant piece of jewellery.
  20. Ebook a photograph session.
  21. Observe your progress in a aim poster or tracker.
  22. Meditate.
  23. Sleep in on the weekend.
  24. Atone for a brand new present or a brand new guide.
  25. Replace your help group to allow them to congratulate you.
  26. Spend money on new supplies for a passion you get pleasure from.
  27. Have a dance social gathering.
  28. Put cash in a trip fund.
  29. Add a brand new piece of decor or plant to your own 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 notebookClose up view of man writing in notebook

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

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


happy man relaxing at homehappy man relaxing at home

Incorporating a strategic rewards system into your weight reduction journey is a robust solution to keep motivation and have fun your achievements. For greatest outcomes, deal with wholesome behaviors, setting lifelike targets and prioritizing non-food rewards. Doing this may aid you create a sustainable plan that propels you towards your targets.

Should 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 help to maneuver you ahead in your path to a more healthy, happier you.


  • Wooden W, Neal DT. Wholesome by behavior: Interventions for initiating & sustaining well being habits change. Behav. Sci. Coverage. 2016; 2.1:71-83
  • Fruh SM. Weight problems: Danger components, problems, 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



Please enter your comment!
Please enter your name here