You're working hard, so allow yourself some weight loss rewards for progress and hitting goals!
Reap small rewards for weekly goals and larger rewards for significant milestones.
But, choosing the right rewards to treat yourself after reaching targets is vital.
Don't cap off a great week of nutrition and exercise with a box of chocolates and a tub of ice cream!
Find ways to treat yourself without high-calorie treats.
Consider some of the awesome weight loss rewards below, and celebrate you!
Want more ways to stay on track with your health and fitness goals? Watch this video!
How To Set Appropriate, Attainable Goals
Setting the right attainable goals is a step in the right direction when reaching an ideal body weight if your desired outcome.
Establish small, short-term goals and larger long-term targets.
Consider setting some of the following goals throughout your journey.
Short-term goals that may help you safely reach an ideal weigh include:
- Lose 1-2 pounds per week
- Drink at least 12 cups of fluids daily
- Get at least 7 hours of sleep each night
- Use the Perfect Plate method to plan meals
- Eat at least 3 servings of vegetables daily
- Consume 3 servings of dairy foods or plant-based alternatives
- Eat protein foods at each meal
- Exercise at least 30 minutes daily
- Complete at least 45 minutes of activities of daily living
Choose short-term goals based on your lifestyle, food preferences, and health guidelines.
Longer-term goals you might set during your weight loss journey include:
- Final body weight goal
- Maintaining an ideal weight over 6-12 months
- Having normal blood cholesterol levels
- Achieving normal blood pressure
- Having a waist circumference of fewer than 35 inches
Set your final body weight goal as a number that equates to a body mass index (BMI) of between 28.5-24.9, which is considered a normal range and minimizes your risk of developing heart disease, diabetes, cancer, and other chronic diseases.
To calculate your BMI, multiply your body weight in pounds by 703, divide that number by your height in inches, and divide by your height in inches a second time.
Examples of Highly Effective, Non-Food Rewards
Consider choosing some of the following non-food rewards after achieving short- and long-term goals throughout your weight loss journey!
A New Wardrobe
You might save up for a new wardrobe for after you reach your final goal weight.
Having new clothing is the perfect weight loss reward, as needing new clothes is inevitable after you lose a lot of inches.
Set aside money each week to use for a final shopping spree after you've achieved your ideal body weight!
Choosing massage as a weight loss reward offers numerous benefits for your health, in addition to being a relaxing experience.
Massage can reduce stress, tension, anxiety, and chronic pain, while stimulating blood flow and improving musculoskeletal functions.
Less stress contributes to better hormone balance, which helps control your appetite to keep lost weight off.
Consider scheduling weekly or monthly massages after meeting short-term weight loss targets.
Or you might try an at-home massager instead!
Family Fun Night
What better way to celebrate meeting short-term or long-term weight loss goals than by planning a family fun night with the ones you love.
Go bowling, see a movie, play board games, or spend time outdoors together, staying active and enjoying life to its fullest.
Pedicure or Manicure
Save up for a manicure or pedicure after you've reached your next weight loss goal!
Get your family or friends together and make a day of this fun, relaxing experience.
Beautiful toenails and fingernails perfectly complement your smaller, aesthetically pleasing body shape after achieving weight loss targets!
Facials or Other Aesthetic Procedures
If you're tired of dull, dry, aging skin, treat yourself to a facial or another aesthetic procedure after meeting weekly or monthly weight loss goals.
Getting a facial revitalizes your skin, and it's an enjoyable, relaxing experience.
Head to a med spa or give yourself an at-home facial as the perfect weight loss reward for beautiful, younger-looking skin!
Plan a vacation at the end of your weight loss journey to celebrate with friends or family.
Head to the beach, go camping or white-water rafting, or try hiking in the mountains.
Plan a trip you'll look forward to and motivates you to meet health and weight loss goals!
A Day Off from Work
If you have a stressful job, make one of your weight loss rewards a day off from work!
Doing so gives you a chance to unwind, de-stress, and spend time doing something that you love.
Home Workout Equipment
If you're tired of going to the gym or jogging outside, consider home workout equipment as a convenient weight loss reward!
You might pick free weights, resistance bands, a jump rope, kettlebells, medicine balls, an ab wheel, Pilates or yoga equipment, an elliptical machine, treadmill, stationary bike, rowing machine, or stair climber.
Find workout equipment that suits your exercise preferences.
If you're looking for ways to make food prep easier, treat yourself with new kitchen gear as your next weight loss reward.
Consider a high-speed blender, an air fryer, a pressure cooker, grilling gear, or even a new grill.
Choose something you've always wanted but haven't had the excuse to spend money on — until now!
After achieving your next weight loss target, plan a horseback riding day with your family or friends!
Being outdoors and around animals is a stress reliever, and you can even burn extra calories while riding a horse.
Home Delivery Service
If you're tired of grocery shopping or spending a ton of time in the kitchen, but you need to eat healthy to continue on your weight loss journey, consider signing up for a healthy home delivery service!
Doing so can save you time and gas money, as meals or recipe ingredients get delivered right to your doorstep!
Is there something you've been eying for your home, whether it's a new wall hanging, light fixture, decorative mirror, updated table settings, or wall accents?
If so, what better time to make a new purchase for your home than after meeting short- or long-term weight loss goals!
If you love to garden, or you'd like to try it, consider purchasing gardening gear as your next weight loss reward.
Buy seeds, gardening gloves, or gardening tools that make gardening feel like a breeze.
If you don't have a garden, invest in the equipment needed to build a garden bed so you can begin growing fresh produce!
A New Pet
If you and your family are ready for a new pet, use your weight loss success as an excuse to get a puppy, kitten, or another furry friend.
Taking the dog for a daily walk is an excellent way for you and your family to spend less time sitting down and more time outdoors!
Whether you desire indoor plants for your home or outdoor plants to use for landscaping, make your next plant-shopping experience one of your weight loss rewards!
Get together with your friends or family and recruit them to help you during the planting process!
A Hot Tub
While a hot tub isn't in everyone's budget, financing options are usually available.
If you have the means and a good place to put a new hot tub, consider doing so as one of your final weight loss rewards.
Or get a membership to a gym with a hot tub or sauna.
Spending time in a hot tub offers numerous health and wellness benefits.
It reduces stress and anxiety, relieves tension, improves your mood, enhances blood flow, and speeds up your metabolism.
Sitting in a hot tub is a fun social experience when you sit in it with family or friends!
Having the right workout shoes is vital for achieving outstanding workouts, maintaining healthy feet, and looking and feeling your best.
Treat yourself to new workout shoes when you reach your next weight loss target!
Whether you choose a Fitbit or another device that makes workouts easier and more enjoyable, add an exercise device to your list of weight loss rewards!
If you're ready to relax outdoors, de-stress, and take advantage of much-needed alone time, consider making a new hammock one of your weight loss rewards.
Find a spot in your backyard to place the hammock to enjoy quality relaxation alone or with the ones you love.
Quality sleep is more important than you may think to effectively lose weight, keep lost weight off long-term, minimize disease risks, and maintain a high quality of living.
As your next weight loss reward, choose new bed sheets, pillows, or a comforter to make going to bed each night an enjoyable, relaxing experience!
*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on weight loss rewards.