Develop a Reward System

One helpful component of any weight loss plan is a reward system. Aside from seeing the number on the scale go down and finding your clothes fitting better, intermittent rewards will help you continue the good behavior changes you're attempting while you're in between weigh-ins.

What makes a good reward? As you probably already know, food of any kind does not make the list! It should be something you will look forward to, something you wouldn't ordinarily buy or do, and something so desireable you will hop on the treadmill for it when you don't really feel like it.

Some examples would be a book, a magazine, a massage, an item of clothing or jewelry, a short trip or a special pamper time just for you (perhaps a bubble bath, or a deal where someone else cares for the kids or pets for part of the day).

What does not work is something like a manicure if you already get one every week--if you're going to get one anyway (and you know you will NOT pass it up if you don't perform your weekly planned actions) it's not going to serve its purpose.

That said, some people do benefit from negative consequences: For example setting the goal "I cannot have my weekly manicure unless I work out 4 days this week". Skipping something you really want one week could have you make certain to get your workout in next time!
One of my clients uses earrings for her negative consequence. It's very important to her to have earrings on every day, especially since her ears are pierced. If she goes over her planned calorie intake, she does not put earrings in the next day and it makes her absolutely cringe to leave the house! There's also the chance, since she is local, that she might run into ME, and if I see her without earrings on, I know what that means!

Other things that do not cost money include time surfing the internet, time spent with friends or family, rewards other people can give you (like a foot massage from your husband!) or a visit to the library to peruse this week's magazine issues.

Think of what rewards would work for you, and what actions it will take to earn them.
How often do you want to reward yourself? Each day? Each week? or after several weeks?
Is there something you want to save up for that you can earn daily or weekly (earning minutes or dollars for following through, and saving up for a larger reward after a period of time).


Here is one idea of a beautiful and helpful reward called "Count Me Healthy Jewelry" http://www.chelseacharles.com/howtouse.cfm

Please list your reward ideas in the comments section--this is always a challenge to come up with!!