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Incorporating rewards into your weight reduction plan generally is a sport changer. Many years of analysis present that constructive reinforcement performs a significant position 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 checklist of weight reduction reward concepts that may 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 often patting your self on the again might 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 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.

Nevertheless it’s not sufficient to avoid wasting up for a giant celebration when you hit your last weight reduction purpose. People will not be wired for endurance in terms of rewards. Actually, after we’re confronted with selecting between on the spot 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 on the spot 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 Greatest Methods to Use Rewards for Weight Loss

man cooking healthy meal with vegetables at home

There are just a few necessary rules to remember to make your weight reduction rewards profitable:

  • Construct rewards round wholesome behaviors: As a substitute of specializing in numbers on the size, base your rewards on wholesome habits and constructive 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 straight contribute to your total well-being.
  • Set reasonable milestones: Purpose for achievable milestones that enable you to be ok with the hassle you’re placing in. Unrealistic objectives might result in disappointment and frustration, whereas smaller milestones construct momentum and motivation.
  • Keep away from “good” and “unhealthy” considering: Avoid 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: 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 fun your accomplishments with out compromising your well being objectives.

Easy methods to Create a Weight Loss Rewards System

woman relaxing at home

To ascertain 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 huge rewards. Small rewards can be utilized for short-term milestones and should embrace issues like taking additional time to loosen up or watching a favourite film. Massive rewards are reserved for longer-term achievements. These rewards might embrace shopping for new clothes or planning a memorable journey.

Bear 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 give attention to every accomplishment.

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

Lastly, keep in mind to genuinely have fun your achievements. Pair your rewards with constructive self-talk to bolster the great 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 here are 30 attractive weight reduction rewards to rev up your motivation:

  1. Rent a babysitter so you may take pleasure in some downtime.
  2. Get a therapeutic massage (or have your associate provide you with a therapeutic massage).
  3. Exit on a date night time.
  4. Rent somebody to wash your own home.
  5. Purchase a meal supply program subscription, corresponding to Nutrisystem.
  6. Discover a brand new path or climbing path.
  7. See a present or film.
  8. E book a private coaching session or be part of a brand new health class.
  9. Take a time 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. Loosen up in a scorching tub with music and ebook.
  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 night time.
  19. Deal with your self to a significant piece of bijou.
  20. E book a photograph session.
  21. Notice your progress in a purpose poster or tracker.
  22. Meditate.
  23. Sleep in on the weekend.
  24. Make amends for a brand new present or a brand new ebook.
  25. Replace your help neighborhood to allow them to congratulate you.
  26. Put money into new supplies for a pastime you take pleasure in.
  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 property or workplace.
  30. Purchase your self a enjoyable new journal, planner or coloring ebook.

Suggestions for Staying Dedicated

Close up view of man writing in notebook

As a lot as rewards can enhance motivation, there might be instances once you don’t hit your objectives 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 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 strong method to preserve motivation and have fun your achievements. For finest outcomes, give attention to wholesome behaviors, setting reasonable targets and prioritizing non-food rewards. Doing this can show you how to create a sustainable plan that propels you towards your objectives.

If you happen to 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 means of behavior: Interventions for initiating & sustaining well being habits change. Behav. Sci. Coverage. 2016; 2.1:71-83
  • Fruh SM. Weight problems: Danger components, 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 Habits: 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. Traits Cogn Sci. 2011;15(1):37-46. doi:10.1016/j.tics.2010.11.001



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