How to Reward Yourself Wisely For Losing Weight
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Photo by A. E. Crane, U.S. Department of Transportation, Public domain, via Wikimedia Commons
Weight Loss Rewards
It is fine to reward yourself when you reach a goal. In fact, the NIH's weight-control experts recommend it: after reaching a goal or milestone, allow for a nonfood reward, such as new workout gear.
Rewards give you something to look forward to and help link your new habits with a good feeling. That can make it easier to keep going when progress slows.
Rewards for weight loss
There are many ways to reward yourself while losing weight. The health benefits should motivate you, but small, tangible rewards along the way help too.
Choose rewards carefully. The NIDDK notes that a high-calorie treat or a day off from your activity routine are not the best rewards for staying healthy. Here are better options.
New workout gears
Buying new clothes every time you drop a size gets expensive. Good workout clothes and shoes are a better investment: they fit your routine, last a long time, and make exercise more comfortable.
Relaxing massage
You can also treat your body to a relaxing massage, at a spa or at home.
A massage feels good and may ease sore muscles. Research summarized by the NIH's National Center for Complementary and Integrative Health suggests massage may give short-term relief for some kinds of pain, such as neck and shoulder pain.
Pedicure or manicure
Anyone can enjoy a pedicure or manicure. Book one at a salon, or do it at home with a basic kit and a how-to video.
Take a trip
After a gruelling week of workout, plan a weekend getaway or a longer vacation to unwind. It doesn't have to be expensive: drive to the countryside for a hike with family or friends, or spend a day at the beach.
Pack a picnic so you have healthy food on hand. If you'd rather stay local, spend an evening at a museum or a park.
Hire a personal trainer
A personal trainer can teach you new techniques and moves and refresh a routine that has gone stale. A good trainer will help you set realistic targets and design a program that fits your lifestyle.
If a trainer is outside your budget, team up with a friend. Training together keeps you both motivated.
Take a break from your daily chores.
Hire a cleaner or ask your family to take over the chores for a day so you can relax. Making time for exercise and healthy cooking can squeeze out time for other things, and a cluttered home can drag your mood down.
Netflix and chill
Another reward is a free evening for your favorite shows. Rest matters: your body needs downtime between workouts to recover and repair muscles.
Some "me time" also gives you space to plan your next goal.
Why do you need rewards for weight loss
Losing weight is hard, and even strong motivation tends to fade over time.
Rewarding yourself when you hit milestones makes the process more enjoyable and helps you build the mental staying power to reach your final goal.
To overcome a mental struggle.
Losing weight means changing habits, and that takes mental effort. If you don't see results quickly, it is easy to get discouraged and start skipping workouts.
The changes are physical, but the hardest part is often mental. Rewards help keep you motivated and focused.
To add some fun to your weight loss.
A Weight loss journey can feel structured and boring. A reward system makes it more interesting, especially when a reward is something new, like your first massage or first hike.
Nonfood rewards also show you that plenty of things besides food can bring pleasure and excitement.
