published in the American Journal of Preventive Medicine shows that keeping a food diary may double your weight loss efforts.
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These are cute ideas, I've done this every time I've dieted throughout my whole life, like 15 times at least......
I have a cup full of papers with stuff written on it like; get a facial, new bath salt or smoothie. Simple little things. Every time a lose 5 pounds I get to pick one out. Not so much as a Reward, but a little celebration at each milestone. Because people and life are meant to be CELEBRATED!!!
I LOVE the idea of making a grab bag of rewards and reaching in and grabbing one!
Honestly, this whole concept is completely incomprehensible to me. I make choices which make me happy, whether for food or activities, so what would I need a "reward" for? I eat delicious foods, I do fun things, and I keep getting healthier and happier. No "reward" or "punishment" or "incentive" or whatever other psychological game wanted or required.
I use a whiteboard in my living room to keep a tally of the number of days I've reached my goals for the week. I also make good use of stickk.com. It's very motivating to me, not just for weight related goals, but also for learning Hindi. If you haven't heard of it, check it out!
I have star chart that I use for tracking healthy behavior like drinking at least 64 oz. of water a day, staying within my calorie range, working out, etc. I've been going strong for six weeks and just traded in some stars for three rewards! I love stuffed animals and collect Squishables and got three this weekend. Every time I look at them I'm reminded of my progress and to keep going.
I reward myself for every 7lb lost buy buying a couple of CDs. Every 1lb I lose, I put £1 in a jar. I also put a smiley on every day (on the calendar) that I stick to my plan with no cheats. So far, it's working well and when I hit goal, I'll have a few pounds to put towards new clothes.
My first reward will be going to the aquarium in town. My partner and I are figuring out as we go, but every ten pounds I lose, that's another reward. It's kind of exciting.
I guess I really need to brush up on this subject especially since I have Crohnes Disease. That way I might feel better more of the time.
I do reward myself with food sometimes ! Before I lost weight I would think of treats as a staple not a reward and would mindlessly eat cookies or candy bars. Now I do think of them not as their own food group but as a treat ! I like the one about the mystery bag too. Buy little things and put them in a bag for later to grab one out ! If your anything like me you will forget whats in the bag !
Great, great article, Mike! It's just what I needed today! I've set rewards for major goals but never thought about rewards for things like consistencies or small achievements. Achievements are achievements! I've learned on SparkCoach how important the WooHoos are to me because I go through and get all three WooHoos every day at the end of the program! I never knew I loved those "atta-girls" so much! Thanks, Mike!
Mike, you write the best articles on Spark People! Thanks for the great ideas. :-)
I just set up my own rewards system! :) Yey!
This article is just what I needed! Thanks!
This article has helped me with the idea of rewards. Thanks Mike. I think I will reward myself with a trip to the bookstore to spend a half hour reading and browsing. Finding the half hour will be difficult but it is a very meaningful reward for me. I will start with a reward for consistency. Can't wait to see how it works out.
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