How to reward yourself without food

At my highest weight of 250 pounds, rewarding myself with food was an everyday event.  Got through a tough meeting?  Head to Starbucks for a tasty drink.  Kids behaving badly and you aren’t screaming at them?  Sneak a few Oreos from the pantry.  Slayed your To-do list like a boss?  Toast yourself with a glass of wine.  It’s so important to learn how to reward yourself with non-food items as rewarding yourself with food works against weight loss.

Below, we’re diving into how to reward yourself without food to make your weight loss journey not just successful but also enjoyable. Here are some non-food rewards to treat yourself as you crush your goals:

Free Rewards:

1. Take a relaxing bubble bath.
2. Watch a favorite movie or TV show.
3. Read a book in a quiet corner.
4. Meditate for 15 minutes.
5. Practice yoga or stretching exercises.
6. Go for a nature walk.
7. Sunbathe in a park.
8. Listen to your favorite music or podcast.
9. Do a DIY spa day at home.
10. Write a Thank You letter to yourself.

Under $20:

1. Buy a new journal or planner.
2. Get inspirational stickers for your water bottles.
3. Purchase a scented candle or essential oils.
4. Treat yourself to a new workout shirt.
5. Buy a new book or e-book.
6. Get a massage ball or foam roller for self-massage.
7. Try a new skincare or beauty product.
8. Invest in a quality water bottle.
9. Buy fresh flowers for your home.
10. Get a new houseplant.

Under $50:

1. Book a manicure or pedicure appointment.
2. Treat yourself to a massage.
3. Buy a subscription to a meditation or mindfulness app.
4. Buy a new workout outfit.
5. Purchase a quality yoga mat.
6. Try a new outdoor activity – stand up paddle boarding, kayaking, pickleball, etc.
7. Try a virtual cooking class.
8. Buy yourself a charm bracelet to add charms for every 10 pounds lost.
9. Buy a new piece of clothing you’ve been eyeing.
10. Buy a smart scale.

Over $100:

1. Book a professional photoshoot – especially great when you reach your goal weight!
2. Treat yourself to a weekend getaway.
3. Join a boutique fitness center.
4. Get a personalized nutrition consultation.
5. Treat yourself to a luxury skincare set.
6. Book a session with a personal trainer.
7. Purchase a new fitness gadget – Garmin, Fitbit, Apple watch, etc.
8. Buy tickets to a live event or concert.
9. Get a set of adjustable weights.
10. Splurge on a new wardrobe!

 

Remember, learning to reward yourself without food not only will help you lose (and keep off!) more weight but it helps the process feel more enjoyable. As a human being we seek pleasure.  By making your weight loss journey more pleasurable, you are more likely to stick to the process, get to your goal weight and enjoy it!

Which non-food reward will you try?

Your Coach,

Andrea