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Rewards For Weight Loss and Fitness

Updated on January 12, 2014

Rewards

Dieting in itself has a host of rewards that happen automatically, as a result of losing weight, eating healthier, and exercising. I also like to give myself little incentives throughout my diet to help keep myself going, and I like to come up with a list of rewards for accomplishing my goals. It gives me extra motivation to keep up the momentum.

Source

Definition of Reward

"Something given or received in recompense for worthy behavior or in retribution for evil acts"

"Psychology The return for performance of a desired behavior; positive reinforcement"

http://www.thefreedictionary.com/rewards

Automatic Benefits of Weight Loss

The benefits of losing weight vary from person to person, and depend largely on lifestyle and diet, but here are a few possible benefits:


  • Lowers risk of cardiovascular disease
  • Reverses or prevents diabetes
  • Lowers blood pressure
  • Reduces LDL (bad) cholesterol and triglyceride levels
  • Joints may feel better after losing weight
  • Back may feel better after losing weight
  • Improves posture
  • Improves sleep apnea
  • Gains energy
  • Feels and looks healthier
  • Increases self-confidence
  • Looks more appealing (not only to others, but also to yourself)
  • Fits into smaller clothes, or outfits that were previously tight

Feeling Deprived

Many people feel deprived when they go on a diet, and this can sometimes cause them to falter, or even to quit it altogether. Abby Campbell's article tackles that subject head-on, so if it is something you're interested in, check out the link:

Would you be motivated to lose weight if you had a reward system in place?

See results
This is a fruit parfait I treat myself to. It is healthy, and so tasty!
This is a fruit parfait I treat myself to. It is healthy, and so tasty! | Source
Fruit smoothies are delicious and much healthier than most milkshakes. Side note: I originally used a Guinness glass, but several people objected to the cup containing a smoothie, instead of Guinness (ha, ha)
Fruit smoothies are delicious and much healthier than most milkshakes. Side note: I originally used a Guinness glass, but several people objected to the cup containing a smoothie, instead of Guinness (ha, ha) | Source
I like to make my own popcorn, and find creative ways to top it without adding too many calories, fat or sugar
I like to make my own popcorn, and find creative ways to top it without adding too many calories, fat or sugar | Source

Rewards During The Diet

In addition to those rewards that happen automatically when we lose weight or maintain a healthy lifestyle, I like to find ways to keep the process interesting. Some of my ideas:

  • I find music that I really like, and load it onto my MP3 player. There's nothing like music to motivate me to exercise, and to make time fly by
  • I buy lots of healthy foods that I really enjoy. Not everyone likes the same foods, but you're bound to enjoy some more than others
  • I keep my eye open for recipes that really get me excited. There are loads of them out there, including many that are healthy
  • I also like to make sure I have plenty of low or no-calorie spices, herbs, and sauces and mustards that add a lot of flavor to my meals without compromising the healthiness. It's easy to turn a bland meal into something tantalizing by adding just the right seasoning
  • I also make sure I make some refreshing beverages on hot days. There are many beverages that are good for you (as long as you don't overdo it), or at least acceptable as long as you don't have them too often
  • I still go out to eat on occasion, I just watch what I eat, and bring some of it home if the portions are too large to justify eating all of it in one sitting (that happens most of the time, and I enjoy leftovers, as well)
  • I treat myself to something on my "no" list of food on occasion. If it is something that I make myself, I make a healthier version of it
  • If you like cooking, a cooking class might be a fun thing to try out. You could learn a lot!
  • Try dressing up, and treating yourself to a photo shoot. Maybe even do this before and after your diet, to see how much you have progressed. I feel it can be a good boost to the self-esteem to see ourselves looking our best!
  • On that same note, maybe go through your clothes and rediscover pieces you may not have noticed in a while, and see if you can put together a cute outfit out of what you have. Or go out and buy something new
  • If you have the opportunity, it might be good to go to a spa for a weekend. Or else to a day spa for the afternoon
  • If that is not an option, there are many pampering routines that can be done from the comfort of your own home. Many things can be made yourself with supplies you have around the house! I like to pamper myself every so often. It might be fun to have friends over, and let them in on the fun, too
  • Take a long bubble bath
  • If you like having your nails done, maybe go out and have a manicure, or else get them done in the comfort of your own home
  • On the same note, maybe you would like to go out and get your hair done. A new hairstyle, or even just a good trim, can make you look and feel good
  • Find a really fun way to exercise, or else a great environment
  • Get out and see a movie you have really wanted to watch, or else stay in and watch one in the comfort of your own home. Popcorn is a wonderful thing to snack on, as long as you pop it yourself and watch what you drizzle over it
  • Try buying some flowers for yourself. Or, if you are lucky enough to have flowers in your yard, maybe take a few cuttings to bring indoors. They have a sweet way of brightening up a room
  • Tired? If you are able to, take a restorative "cat nap". Sometimes it feels amazing to get a little bit of sleep during the day, and it can help you to be more alert and productive for the rest of the day
  • Set aside time to read a good book you have been wanting to read
  • Take the time to do something creative that you enjoy. Draw, paint, write, or take photographs- whatever relaxes you, or makes you feel alive
  • Is there a game you like to play, whether a board game, card game, or video game? Set aside some time to relax and play
  • Start a garden (outdoors, or even in containers), or maintain one you have. It can be relaxing to work the soil, and watch plants grow

I live near a beach, so I enjoy my walks. It doesn't feel like a "chore" when the scenery is so pretty, and the air smells good
I live near a beach, so I enjoy my walks. It doesn't feel like a "chore" when the scenery is so pretty, and the air smells good | Source

Healthy Food or Beverage Treats During a Diet

 
 
 
Trail Mix
Yogurt Parfaits
Smoothies
Nuts
Homemade Popsicles
Iced Tea *
Dried Fruit
Greek Yogurt
Iced Coffee *
Fruit
Dark Chocolate
Homemade Lemonade *
Fruit Salads
Frozen yogurt
Homemade Fruit Slushy *
 
 
Green or Herbal Tea
* Preferably with no or little sugar, or with sweetener

Pampering Rewards During a Diet

 
 
 
Hot Bath, with Bubbles or Bath Salts
Massage
Manicure
Facial Sauna
Exfoliation
Pedicure
Facial
Hair and Scalp Treatment
Overall Makeover
Foot Soak
Eye Mask
Moisturize
Hand Scrub, Massage and Moisturize
 
 
Going on a day or weekend trip to the beach is a relaxing reward
Going on a day or weekend trip to the beach is a relaxing reward | Source

Rewarding Yourself For Meeting Weight Loss or Fitness Goals

I think the biggest rewards should be doled out once a goal has been accomplished. For maximum effect, try writing out your goals, as well as coinciding rewards either before you start your diet, or else at the beginning. It can be very motivating! Everyone's "prizes" are bound to be different, but here are some of my ideas:

  • Have a meal or beverage that you really want
  • Go out to eat at a place your really like, or have been curious about
  • Buy a movie you have been wanting to see
  • Buy some pampering products
  • Get some new makeup
  • Buy a new outfit, or shoes
  • Buy a new workout outfit
  • But a new fitness gadget, to keep up your excitement for maintaining your figure
  • Buy a book or an e-book you have been desiring
  • Go on a vacation
  • Get a massage
  • Go to the beach

I don't just plan on one ultimate reward. I make several specific goals based on losing a certain amount of weight or inches, or else for attaining a visibly toned body. I have some "back-up goals", just in case I lose the weight later than the earliest desired date. I try to be realistic, and set rewards that will help motivate me to attain them.

Brenda from "Lean Secrets" has an awesome view of motivation, pertaining to diet and fitness

My Personal Weight Loss Rewards

If I lose...
by (date):
reward:
2 pounds
7/04/13
A glass of beer or wine
5 pounds
7/13/13
New gym pants
5 pounds
7/20/13
A meal of my choice
10 pounds
7/27/13
Grand Prize and something smaller
10 pounds
8/03/13
A new book
10 pounds
8/10/13
A new outfit
7 pounds (140 lb)
Whenever
A bag of Hawaiian Hazelnut coffee :)
Once I hit a total of 40 workout tasks*, I get a reward of $15 to spend on pampering products. If I accomplish it by July 27th, I win $25 to spend

My Rewards For Losing Weight

I am on my own small weight loss and fitness journey, through late July or mid-August of 2013. It's not only about losing weight, it's also about toning my muscles and maintaining an especially healthy diet, but (for the sake of these goals) I will use weight loss as a benchmark.

At this time, I am writing down my own rewards for losing weight. This will give me a bit of motivation.

Accomplishments So Far:

  1. I lost 2 lbs. by July 4th, so I had a glass of Dos Equis one night
  2. I completed 40 workout tasks 2 days before the 27th, so I am treating myself to $25 to spend on pampering products soon

I haven't accomplished everything, but as of 7/25/13:

  1. I feel more energetic
  2. I am approximately 4 inches smaller, all around (from arm, hip, and leg measurements)
  3. I have lost 3 1/2 pounds
  4. I am getting more exercise than before I started this
  5. I have gotten more fresh air since I started this
  6. A few months ago, my arms were a little flabby. Since then, I have lost an inch off of each, and they have some muscle. My abs are tighter and more noticeable. My legs have always been pretty solid, but my thighs have slimmed and toned significantly

Status Updates:

Date
Workout Tasks During Week
Total Tasks, So Far
Weight
Weight Loss
6/26/13
3 so far
14
145.8
Approx 1.2 lbs
6/29/13
3 since 6/26
17
145
2 lbs
7/0613
5
22
144.6
Nearly 1/2 lb
7/13/13
7
29
143.6
1 pound
7/20/13
7
36
143.6
fluctuated a bit; maintained
7/25/13
4 so far
40 *
---
---
7/27/13
3 since 7/25
43
141.4
2.2 lbs
8/03/13
5
48
140.6
0.8 lbs

My Progress So Far

July 4, 2013

I am doing very well! The 2 weeks before this were so-so, but this week has been great. I have been eating plenty of fruits, veggies and protein, and haven't overindulged or mindlessly munched. I have also done quite a bit of exercising. On top of my normal exercise tasks, I have walked up the stairs at the train stations (instead of using the escalator), and gone on more short walks on the way home (rather than getting off of the bus right in front of my apartment). My body is toning up, and going up the stairs is becoming easier! I have done 5 planned exercise tasks so far, and have 2 1/2 days left this week.

As far as my weight, I am below 145. When I weighed myself this morning, my scale was being inconsistent. It said I was only 143.8 several times, but then it clocked in at 144.6, so I went with the higher weight. My scale is not the best, but it's better than nothing! Anyway, since I have been keeping track of my weight for the challenge, I have lost a little over 2 lb. As a reward, I will have a beer tonight, while I watch the fireworks from my apartment (I'm crossing my fingers that we can see the display).

Another small reward I let myself have was an ice cream bar earlier today. It was hot, and it's in celebration of the holiday. The Orange Cream bar was delicious, cold, and only 100 calories!

My next goal is another 3 lbs in 9 days. I don't know if that will happen, but if it doesn't, I'll aim for the 3 lbs in 16 days.

Progress, July 22, 2013

I am doing okay. I have done one exercise task this week, so I am only 3 away from the goal of 40 tasks by the 27th. Unless I completely slack off (which I don't intend on), I should accomplish that goal!

As far as my weight, I am unsure how it is, since my scale is being inconsistent. But my body is toning up well, I feel energetic, and I pamper myself every so often.

Last night I tried out Suzie's homemade sugar scrub as a pampering treatment. This morning I treated myself to a delicious and healthy breakfast pizza. If you are curious about either, check out these links below:

Progress, July 14, 2013

I have been doing pretty good. I attained the first goal, but missed the second one by 1.6 pounds. My next goal is to lose that 1.6 pounds (total of 5 lbs. since beginning of the challenge) by 7/20, 6 days from now.

This past week I got an entire 7 tasks completed, which is better than any week so far. That comes to 29 tasks since the beginning of the challenge, which means I only have 11 more tasks to perform in order to reward myself with either $15 or $25 for pampering products, depending on when I reach the goal. I think I will be able to "win" a full $25, because July 27th is the target date for that, and is 13 days from now.

7/27/13 Update

I have done 7 exercise tasks this week, and have decided that 6-7is much more realistic than 8. If I do more than 6 in a week, I will be happy, but I already get so much exercise in one week! For example, those 7 exercise tasks, as well as the walking I do on work days, and while running errands comes down to this:

  • Over 2 hours of walking
  • 30 minutes doing cardio in the gym
  • Working out my arms twice
  • Exercising my abs and legs once
  • Going up the stairs three times (195 stairs each time = 585 stairs)

Source

In Conclusion

I hope you have enjoyed my article, and that I have given you some good ideas.


What do you think of this article? Do you have any other ideas for a great reward? I like hearing from my readers, so feel free to comment!

Credit to homesteadbound

All dividers used in this hub are used with permission granted on hub, Creating Dividers to Use on Your Hubs

Source

Author Information

To learn more about the author, or read more of her works, click on http://kathrynstratford.hubpages.com

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    • billybuc profile image

      Bill Holland 3 years ago from Olympia, WA

      I don't usually comment in the evenings after ten hours on the computer, but when it is one of my favorite Hubbers I have no choice. :) Nicely done; I love the reward system which seems like something everyone could benefit from.

      Good job, Kathryn. Have a great day tomorrow.

      bill

    • Ericdierker profile image

      Eric Dierker 3 years ago from Spring Valley, CA. U.S.A.

      I voted up and awesome, which is rare, and interesting and usefull.

      But what I really vote is thank you.

      In my house I motivated my nephew to go ten miles on the bike and my 3 year old to ride the block on his trike. That is good. But what I want to hear from you is the benefit to our very being. Our soul. Let loose lady and let us know why exercise and healthy living is good for our soul.

      It is good for yours so share.

      Happy days and thanks for your motivation and our direction. We live, we learn. And we learn a whole hell of lot from you. Muchas Gracias.

    • rose-the planner profile image

      rose-the planner 3 years ago from Toronto, Ontario-Canada

      Wow.......very informative! I really liked the reward system. Excellent article! (Voted Up) -Rose

    • profile image

      mjkearn 3 years ago

      Hi Kathryn

      WOW what an amazing job and super hub. Great advice for all of us and we should take note of the benefits.

      Having been a skinny short little bugger all my life I was surprised to be told that I have very high cholesterol.

      This is a definite for a HOTD if I had any say though HP is not always that happy when I have my say, LOL.

      Now we got to get to the nitty gritty. Yep as you know there is always nitty gritty and here you have made the worst, the most not allowed, sacrilege above all sacrilege, oops. Oh yes you have?

      You can't put some yucky looking purple goo in a GUINNESS pint glass. That is simply not allowed,LOL.

      Now as to toning muscles. You never mentioned what you do when you don't have any muscles. I mean what do you do when you can't find the thing that you are supposed to tone?

      Can you ask the audience or phone a friend? Is that allowed?

      Love your reward system and as to the poll of course I'd work out if we are talking about a FREE car.

      Have a great day.

      Voted up and shared.

      MJ.

    • Suzie HQ profile image

      Suzanne Ridgeway 3 years ago from Dublin, Ireland

      Hi Kathryn,

      What another comprehensive article, you are certainly on a roll girl! Tis is AWESOME, so much great info we can all avail of. My treat daily when loosing weight (yes daily!) was a tube of smarties, a curly wurly bar or a Fry's Turkish delight bar as I had to have my chocolate fix but a low calorie fix. I ended up losing 60 Ibs and the difference was immense. If I had not had a treat I think I would have spurlged!!

      Loved your treat system after a few pounds and also workouts, must remember those!

      A smoothie in a GUINNESS pint glass??? Now Kathryn that is sacrilegious to the almighty pint of the black stuff, loaded with vitamin B don't you know! Mind you, the purple smoothie does look delicious and I would have that probably instead and maybe a reward of a glass of Guinness instead of lager at the 2 lbs loss stage!

      Thank you so much for the thoughtful inclusion of a link to me, I so much appreciate it my friend!!

      Great job, stellar hub all the way, voted up, useful, interesting, awesome, shared and pinned.

      Good luck with the rest of your goal, I know you will achieve it, will be keeping an eye on your progress!!

    • sunildetecvision profile image

      Sunil Kumar 3 years ago

      interesting hub...

    • pinto2011 profile image

      Subhas 3 years ago from New Delhi, India

      Hi Kathryn! Being a health enthusiast always fascinates me to read this kind of articles and gain knowledge. You have done a wonderful job by helping so many through writing so many tips in this article.

    • MsDora profile image

      Dora Isaac Weithers 3 years ago from The Caribbean

      Great ideas for rewards. Watching my clothes fit better and hearing the compliments are usually good for me; of course, the health benefits are the best. Voted Up and Useful for this interesting and helpful presentation.

    • tillsontitan profile image

      Mary Craig 3 years ago from New York

      It isn't just kids who like rewards, we grown ups do too. They are especially nice when you've been working hard and this hub is full of so many good ideas to reward yourself throughout your diet. Those rewards alone can be motivation to keep going!

      Voted up, useful, and interesting.

    • Kathryn Stratford profile image
      Author

      Kathryn 3 years ago from Manchester, Connecticut

      Bill, thank you for taking the time to read and comment on my hub, even after so many hours at your computer. I really appreciate you!

      I think a reward system would be good for most anyone. It usually works for me!

      I hope you have a good day, too. I have the next few days off, and already have a basic schedule planned out. I hope to be productive!

      Last night I stayed up until late to finish this hub. Usually I try to get to bed early when I go to work in the morning, because on workdays I get up at 4:45. But it was worth staying up late. I feel good when I publish a hub!

      Take care!

      ~ Kathryn

    • Kathryn Stratford profile image
      Author

      Kathryn 3 years ago from Manchester, Connecticut

      I will finish responding to comments a little later tonight! I don't want anyone to think I have forgotten about them, I just need to get some work done around the apartment. I hope everyone is having a fantastic day! Thanks for reading and commenting, everyone, you're all wonderful!

    • wetnosedogs profile image

      wetnosedogs 3 years ago from Alabama

      Best to you on your diet journey.

      Your beach pictures are beautiful and must be a lovely place to walk.

      Tremendous hub.

    • Kathryn Stratford profile image
      Author

      Kathryn 3 years ago from Manchester, Connecticut

      WND, thanks!

      The beach is a very lovely place to walk. Sometimes I have to pinch myself, because it's hard to believe I live so close to the water!

      Have a wonderful night, and thanks for gracing my page with your presence!

      ~ Kathryn

    • Kathryn Stratford profile image
      Author

      Kathryn 3 years ago from Manchester, Connecticut

      Eric, that is a really sweet message. I'm glad that I motivated you, and gave you useful information. I know sometimes we need to really think about the benefits of what we do. In this case, living a healthy lifestyle affects many different aspects of life, not only our appearance.

      You're welcome, and thank you for visiting my article, and interacting with me. Have a wonderful night!

      ~ Kathryn

    • Kathryn Stratford profile image
      Author

      Kathryn 3 years ago from Manchester, Connecticut

      Rose, I'm glad you like the reward system. I find it helpful and motivating. Thanks!

      Have a good night.

      ~ Kathryn

    • Kathryn Stratford profile image
      Author

      Kathryn 3 years ago from Manchester, Connecticut

      MJ,

      Haha, I should have known you would comment on the Guinness glass. I suppose I should have used my plain old juice glass for my delicious, fruity smoothie. It just happens to be my favorite set of glasses!

      If you don't have muscles, work out. You don't need to identify them first before you start exercising. Just lift weights or do crunches or sit-ups, and eventually your muscles will show. LOL. Unless it's too late for that.

      When I put in the answer about having a free car as a reward, I was thinking of you. I thought that might be a good motivator for you! But, unfortunately, I don't have a free car to give you. Oops!

      Thanks for amusing me, and have a fantastic night!

      ~ Kathryn

    • Kathryn Stratford profile image
      Author

      Kathryn 3 years ago from Manchester, Connecticut

      Suzie,

      It's definitely much better to have a little treat every day than to feel deprived, and overdo it when you're tired of not being satisfied! I like having little rewards, because it makes me feel good, without the guilt.

      You have so many cool snacks over there that we don't have in America! The Trukish Delight bars sound great. Hmm, I wonder if they would have any at the "worl market" near where I work. They have all sorts of food from all over the world there.

      I need a treat system for losing weight and exercising. Without them, it would be easy to slip lose my focus, and decide it's not that important. But since I have something to look forward to, and am keeping track as I go, I feel like it is more likely I'll be successful. It may only be a few pounds, but sometimes those last few can be awfully stubborn!

      Haha, your comment about the Guinness glass is similar to MJ's. I should use my juice glasses the next time I take a photo of my smoothies or iced tea. LOL.

      I tink your link is a great addition, since you are the "queen of the pampering goodies". Or maybe the "goddess". Whichever name you prefer!

      Thank you very much, I appreciate your compliments, and your feedback.

      Thanks, I will be keeping everyone posted on my progress!

      Have a fantastic night!

      ~ Kathryn

    • Kathryn Stratford profile image
      Author

      Kathryn 3 years ago from Manchester, Connecticut

      Sunildetecvision, thanks, I'm glad you find it interesting. Thank you for taking the time to read and comment, and have a fantastic night!

      ~ Kathryn

    • Kathryn Stratford profile image
      Author

      Kathryn 3 years ago from Manchester, Connecticut

      Pinto2011, I'm glad you enjoy this article. Indeed, you have many interesting articles on topics of health. I will definitely be revisiting your page again!

      Thank you so much for taking the time to read my article, and for leaving an insightful comment. Have a good day!

      ~ Kathryn

    • Kathryn Stratford profile image
      Author

      Kathryn 3 years ago from Manchester, Connecticut

      MsDora, I'm glad you like my tips.

      Oh, yes, I think my favorite part is seeing my lothes fit better. Sometimes it only takes a few lost pounds to make one look just a bit trimmer, and it can be noticeable.

      Health is a big thing for me. I am a pretty healthy person, and I want to stay that way. Years ago I was pretty thin, but not as healthy. Since various health problems run in my family, I want to be careful.

      Thank you so much for taking the time to read and comment on my article. I appreciate the input. Have a wonderful night!

      ~ Kathryn

    • Kathryn Stratford profile image
      Author

      Kathryn 3 years ago from Manchester, Connecticut

      Tillsontitan,

      I love rewards! Especially when I work hard. I look forward to obtaining some of these rewards. I may not "win" them all, but it certainly is great motivation! Since I will be keeping track here, I won't lose the focus.

      Thanks for the votes, and for taking the time to read and comment. Have a wonderful night!

      ~ Kathryn

    • Thelma Alberts profile image

      Thelma Alberts 3 years ago from Germany

      Wow! I like this Kathryn. Rewarding myself for a weight loss is good. Actually I don´t need to lose some weights but to lose the fat around my tummy which is disturbing me now. So I have started (since last Monday) Zumba fitness every day alone at home as I´m not fond of going to a fitness center. Now I´m thinking after reading this hub, of rewarding myself with a pint of Guinness since I have not drink this for more than a year. I´m salivating now, LOL. Suzie has reminded me of this yummy drink. I have to measure my tummy though to see the results before buying Guinness. That´s my goal now. "No pain, no gain;-)"

      Thanks for this motivation. Voted up, interesting and shared. BTW, thanks for the link you have given to my fruit mix salad. I appreciate that.

    • vibesites profile image

      vibesites 3 years ago from United States

      Thanks for reminding us to lose weight, I think you leave no stone unturned when it comes to enumerating the great rewards in shedding pounds. Up and useful, shared.

    • Kathryn Stratford profile image
      Author

      Kathryn 3 years ago from Manchester, Connecticut

      Thelma,

      I'm so glad you like this! I like to reward myself for doing good. It keeps me motivated, and makes me feel great.

      That's a good goal. Fat has a way of creeping up on us, even if we don't really weigh a lot. Zumba sounds like a great way to exercise it off! It also looks like fun.

      I have a gym in my building, although it is only part of my workout plan. I do some of the working out in the comfort of my home. I don't mind using exercise machines in a gym, but I feel too strange to do any exercise moves in front of other people.

      Haha, I loved both MJ's and Suzie's comments about my Guinness glass. Mmm, a pint of Guinness is a great reward!

      That reminds me, I need to actually measure myself. I am over 2 1/2 weeks into my diet and fitness plan, and haven't measured myself in a while.

      You're welcome, and thank you for reading and commenting. I enjoy hearing from you. Good luck on trimming your tummy, and I hope you treat yourself to a job well done!

      Your recipe for fruit salad is so great, and it's something that is healthy and delicious! You're welcome (for putting up a link), and thanks again for sharing the recipe with us.

      Have a wonderful day!

      ~ Kathryn

    • Kathryn Stratford profile image
      Author

      Kathryn 3 years ago from Manchester, Connecticut

      Vibesites, thanks, I'm glad you like it. I tried to be pretty thorough, and I hope that people appreciate all that can be gained by losing weight and/or living a healthy lifestyle. Thank you for taking the time to read and comment, and have a spectacular day!

      ~ Kathryn

    • epbooks profile image

      Elizabeth Parker 3 years ago from Las Vegas, NV

      Great tips. I like the ideas for rewards. Many reward themselves with a treat. "If I lose 10 pounds, I can have a whole bag of M&M's" and all that does it make you feel horrible! I love the ones you suggested as the healthier, more productive alternative. Voted up!

    • Kathryn Stratford profile image
      Author

      Kathryn 3 years ago from Manchester, Connecticut

      epbooks,

      I'm glad you like my ideas. I like to choose healthy rewards, or else a small dose of something normally not "allowed" in a diet, but I think indulging in a high calorie treat after losing weight is usually not a good idea. But of course, it varies by person.

      Thanks for reading and commenting, and for the votes. Have a fantastic day!

      ~ Kathryn

    • hawaiianodysseus profile image

      Hawaiian Odysseus 3 years ago from Southeast Washington state

      An outstanding article, Kathryn...one that a good number of people, myself especially, can receive encouragement, motivation, and great tips from. It's late, but I wanted to tell you I appreciate you! Aloha!

      Joe

    • janetwrites profile image

      Janet Giessl 3 years ago from Georgia country

      Rewards are always great as they motivate us to stay focused and they make everything easier. I'm really astonished of the amount of rewards you have found. Absolutely amazing. I really appreciate your efforts and motivation you make for losing weight and getting fit. I think many people who read this wonderful hub will also be encouraged and movitated to think about losing weight or staying fit. Good luck with your goals and I'm looking forward to following your progress!

    • Kathryn Stratford profile image
      Author

      Kathryn 3 years ago from Manchester, Connecticut

      Joe, thanks. I'm glad you find it encouraging and motivating.

      No worries, Joe, you can arrive as late as you need to! I completely understand that you are in a hub challenge, and if you checked everyone's hubs out during that time, you would not be able to write a hub every day!

      Thank you for gracing my page today, despite being busy. And good luck! You're kicking butt! Also, thanks for the appreciation :)

      ~ Kathryn

    • Kathryn Stratford profile image
      Author

      Kathryn 3 years ago from Manchester, Connecticut

      Janet,

      It absolutely helps me to stay focused and motivated, you're right about that!

      I spent quite a bit of time brainstorming rewards. I wanted this to have ideas for a range of different people, since not everyone is interested in the same rewards.

      I really hope that many people will be encouraged and motivated.

      Thank you so much for your encouragement, and have a wonderful weekend!

      ~ Kathryn

    • Abby Campbell profile image

      Abby Campbell 3 years ago from Charlotte, North Carolina

      Wow! Great list of rewards, Kathryn! I like what you're doing for yourself personally too. ;)

    • Kathryn Stratford profile image
      Author

      Kathryn 3 years ago from Manchester, Connecticut

      Thanks, Abby! I'm glad you like it. I look forward to attaining my goals.

      I hope you have a wonderful weekend!

      ~ Kathryn

    • epigramman profile image

      epigramman 3 years ago

      Well my reward is when I arrive here my dear Kathryn of Kool and check out your new hub presentation which is fabulous by the way and it will be posted and linked with enthusiasm and pride on my FB page for all to see and read.

      I am 6foot 2inches and 195 pounds so that is a good weight I would say for a man my age at 55. I've never had weight issues so I guess I am lucky that way but I am always so amazed at how much useful information that you can put into your hubs and it is so easy to read and follow thus making it an enlightening experience. Thank you Miss K for all of the hard work and effort you put into your hubs.

      I had a nice quiet day and it's cooler here after all of that rain yesterday but cats are out back guarding our place, lol, and it's coming up to my favorite time of night - the mellow time or the magic hour which is between 8pm and 9pm - this is our holiday weekend with Canada Day falling on Monday and we are sending to you 3 major Canadian hugs from Colin , Tiffy and Gabriel at lake erie time 7:55pm

    • Kathryn Stratford profile image
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      Kathryn 3 years ago from Manchester, Connecticut

      Colin, thanks, I feel good that you like my hub, and I appreciate the share.

      Congrats on being a decent weight for your age and height! It's great that you have never had weight issues.

      We finally had sun, after several cloudy days. I didn't get outdoors, because I was working on a hub (and relaxing), but maybe I will get out tomorrow.

      That time of the night is beautiful. Around sunset is a stunning and peaceful time of night.

      Have a happy Canada Day weekend, Colin! Hugs back to you and your two adorable cats! :) Thank you so much for brightening up my night.

    • Kathryn Stratford profile image
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      Kathryn 3 years ago from Manchester, Connecticut

      Loseweightguide, you're welcome, I'm glad you like my article. Welcome to HubPages, and good luck!

      ~ Kathryn

    • Kathryn Stratford profile image
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      Kathryn 3 years ago from Manchester, Connecticut

      I just updated my progress. I lost over 2 pounds so far! Yay!

      Also, I changed the smoothie photo. A few people objected to the Guinness glass full of smoothie, instead of Guinness. LOL. I used a regular juice glass for the new photo.

      Have a wonderful day, everyone!

      ~ Kathryn

    • Karen Hellier profile image

      Karen Hellier 3 years ago from Georgia

      Hi Kathryn!

      Loved this hub and that you are keeping us updated on it. It will also drive traffic to your hub each time you update. I love your list of rewards and if you don't mind, I may borrow some? Since we are both working on losing weight right now, let's encourage each other. Also, PLEASE try extra hard to reach the goal you have set for yourself by July 27th because it's my birthday and that way we would both be celebrating something together...well, in different states but on the same day! :0)

    • Kathryn Stratford profile image
      Author

      Kathryn 3 years ago from Manchester, Connecticut

      Karen,

      Thanks, I'm glad you love this hub!

      Absolutely, borrow away! I wrote this hub not only to motivate myself, but to be useful to anyone who needs it.

      I would be very happy to encourage each other during our weight loss plans. And now I have extra incentive to lose the weight by the 27th!

      I think I may actually switch to the diet you're on, because I think it would help me to lose those stubborn pounds.

      Thanks for reading and commenting, and I look forward to being weight loss buddies! Have a wonderful night.

      ~ Kathryn

    • Karen Hellier profile image

      Karen Hellier 3 years ago from Georgia

      Okay, weight loss buddy! I'm here for you! If you switch to the diet I am on, then we can commiserate with each other on our fasting days! Although yesterday wasn't too bad for me. When I did get hungry, mid-afternoon, I made myself a cup of tangerine herbal tea and I felt better. Something about the tangy taste helped to soothe my taste buds I think.

    • Kathryn Stratford profile image
      Author

      Kathryn 3 years ago from Manchester, Connecticut

      Karen,

      I already switched to your diet, and I am on a low calorie day now. I'm glad your first one wasn't too bad.

      That's usually what I do when I'm feeling a little hungry- have a fruity tea that soothes me a bit. Sometimes just ingesting something makes me feel better, and it is certainly good for the taste buds!

      Good luck, weight loss buddy :)

      ~ Kathryn

    • Karen Hellier profile image

      Karen Hellier 3 years ago from Georgia

      And to you too! I bought tangerine tea specifically for this diet so my tastebuds would be satisfied. I was thinking of peach but the tangerine sounded better for this purpose! Enjoy your day...keep busy my friend so you won't think about food. I must say that I enjoyed last night's dinner more than most. I had looked forward to it all day!

    • Indian Chef profile image

      Indian Chef 3 years ago from New Delhi India

      I really liked your idea of rewarding yourself if you meet goal. very well written and researched hub. Voting it up, twitting it and awesome.

    • Kathryn Stratford profile image
      Author

      Kathryn 3 years ago from Manchester, Connecticut

      Indian Chef,

      Rewarding myself gives me more of an incentive. Many times good health is the main motivation, but in times of weakness it is great to know that I have something to look forward to if I achieve my goal.

      Thank you very much, I appreciate it.

      Have a wonderful day!

      ~ Kathryn

    • Victoria Lynn profile image

      Victoria Lynn 3 years ago from Arkansas, USA

      I think the reward system is great! My fear is that I just don't have enough discipline to even get started. I am so bad!!

      Great hub!

    • Kathryn Stratford profile image
      Author

      Kathryn 3 years ago from Manchester, Connecticut

      Vicki,

      Diets are hard to go on without a little discipline! I actually went into this diet thinking it would be easy (that is awfully cocky of me), but it has been harder than I thought.

      Oh, well, everyone lives life their own way, and in the long run if you are comfortable in your own skin, and pretty healthy, that's all that matters when it comes to weight. And many times you can just make small achievable changes to what you eat, or your exercise tasks, and it is effective enough.

      Thank, I am so glad you enjoyed this. Have a wonderful day!

      ~ Kathryn

    • Kathryn Stratford profile image
      Author

      Kathryn 3 years ago from Manchester, Connecticut

      I just updated my progress here. I'm doing pretty good!

      I hope everyone is doing well, and thank you for your support!

      ~ Kathryn

    • Karen Hellier profile image

      Karen Hellier 3 years ago from Georgia

      Congratulations. I see the Fast Diet worked for you this week?!! Yay. I am on my second day of the Fast Diet today. That means I am a bit sad because I can't eat whatever I want. I did find though that on the other days when I could eat whatever I wanted, I didn't overdo it. I was so grateful to just be able to eat normally that it was enough for me. My weigh in day is Tuesdays because that's the day of the week that I started the diet. I do hope I see some change, otherwise it will be hard for me to stay with it. How much have you lost all together now?

    • Kathryn Stratford profile image
      Author

      Kathryn 3 years ago from Manchester, Connecticut

      I have lost a total of just over 3 1/2 pounds now. When I first started, it was slow going. I think now that I have a better routine, have been exercising more, and have started the diet you're on, I will be able to lose more in a shorter period of time.

      I have been better on my off days for the same reason! I am so appreciative of eating regularly, that less satisfies me. That's a great pattern!

      Well, you're over halfway through the day, so I hope your fast day is going well. My next fast day is tomorrow.

      What is your next fast day? Maybe I can make it that same day, if it isn't too close to my Monday.

      Good luck, Karen, and I hope you see progress on Tuesday's weigh-in. But if not, don't get discouraged. The beginning can be rough.

      ~ Kathryn

    • RTalloni profile image

      RTalloni 3 years ago from the short journey

      Thanks for encouragement to keep trying to increase the amount of exercise I get. Am always working on those pounds, yes, but am very much wanting to increase overall stamina. Have made some good progress, yet need to give attention to making time for m-o-r-e. The rewards are worth it!

    • Kathryn Stratford profile image
      Author

      Kathryn 3 years ago from Manchester, Connecticut

      RTalloni,

      You're welcome! Congrats on making progress. It feels great! Good luck with your goals, and I hope you recognize and use many rewards that will help motivate you. I'm glad I could help in some small way.

      ~ Kathryn

    • Vellur profile image

      Nithya Venkat 3 years ago from Dubai

      Great hub, the rewards are a great motivation to keep exercising. When we are fit and healthy life becomes a breeze.

    • Kathryn Stratford profile image
      Author

      Kathryn 3 years ago from Manchester, Connecticut

      Vellur,

      Thanks, I agree that the rewards are a great motivation.

      Life is definitely easier when we are fit and healthy, because there are less things to worry about.

      Thanks for taking the time to read and comment, and have a wonderful day!

      ~ Kathryn

    • Kathryn Stratford profile image
      Author

      Kathryn 3 years ago from Manchester, Connecticut

      I updated my results just now... A couple of days late, but better than never! I hope everyone else is doing well.

      ~ Kathryn

    • Kathryn Stratford profile image
      Author

      Kathryn 3 years ago from Manchester, Connecticut

      I tweaked this hub a little, and included a new reward. One of my main rewards was going to be coffee (my favorite motivator), and I forgot to add it before! I decided it would be a suitable reward for reaching the 140 weight mark (7 pound loss). As of now, I am about 3 1/2 pounds away from that goal.

      ~ Kathryn

    • Karen Hellier profile image

      Karen Hellier 3 years ago from Georgia

      Keep going...you're losing and that's good. Remember, the slower it comes off, the easier it is to keep it off. Are you on your fasting day today? Me too...I think we were going to do it together today?

    • Kathryn Stratford profile image
      Author

      Kathryn 3 years ago from Manchester, Connecticut

      Karen,

      Thanks for the encouragement. I appreciate it.

      Yes, today is my fast day. I have done good so far, but I don't know if I have the heart to continue with it for the remainder of the day. My world is falling apart, and at the moment weight loss is no longer a high priority. But I wish you luck!

    • Kathryn Stratford profile image
      Author

      Kathryn 3 years ago from Manchester, Connecticut

      I just updated this! I am doing very well, and am only 1.4 pounds away from my next "reward" goal, which would be 140 pounds (a 7 pound loss).

    • Karen Hellier profile image

      Karen Hellier 3 years ago from Georgia

      You're doing great. I just got a pedometer for my birthday today so I think that will really help. I am going to start using it tomorrow.

    • Kathryn Stratford profile image
      Author

      Kathryn 3 years ago from Manchester, Connecticut

      Karen,

      Thanks! I appreciate the encouragement.

      A pedometer is a very motivating tool to have! What a useful gift.

      Have a wonderful Sunday!

      ~ Kathryn

    • Kathryn Stratford profile image
      Author

      Kathryn 3 years ago from Manchester, Connecticut

      I updated my stats. I'm doing pretty good, and I am only 0.6 lbs. away from my next goal of 140 pounds. I am hoping to accomplish that this coming week.

      Have a good weekend!

      ~ Kathryn

    • Karen Hellier profile image

      Karen Hellier 3 years ago from Georgia

      Kathryn,

      That's great. Tomorrow will be a tell tale day for me. If I don't see a loss, I am done with the FAST diet! I am loving the pedometer and feel that will really help me lose and tone up at the same time.

    • Kathryn Stratford profile image
      Author

      Kathryn 3 years ago from Manchester, Connecticut

      Karen,

      Good luck! I look forward to hearing about your results. But the pedometer sounds like a very hopeful tool, so even if you ended the "fast diet", I feel like it is not much of a loss. Sometimes just living a healthy lifestyle can be helpful in losing weight, even without a set "diet". I'm excited for you! I hope you post a hub about the pedometer, or walking in general.

      By the way, I will read your newest post as soon as I receive a notification for it.

      Have a wonderful weekend!

      ~ Kathryn

    • vespawoolf profile image

      vespawoolf 3 years ago from Peru, South America

      Congratulations on all the success you've enjoyed with your weight loss and fitness program! These are great ideas for rewards that involve something other than unhealthy foods. I've linked my homemade protein shake recipe to this Hub...very useful and interesting. Thank you!

    • Kathryn Stratford profile image
      Author

      Kathryn 3 years ago from Manchester, Connecticut

      Vespawoolf,

      Thanks, I appreciate the encouragement. I'm happy it's worked out, because it was slow in the beginning. It's worth it, because I feel more energetic, and my body looks better than it ever has (I think). It's a great feeling, and I want to remain fit once these goals are complete.

      I like thinking up rewards other than just food. Sometimes it's okay to use not-so-good food as a reward, but during weight loss it is important not to do that much. Besides, when I go out of my way to workout, I don't like it to be for "nothing"!

      Thanks for linking your protein shake recipe to this. I appreciate it!

      Thanks for taking the time to read and comment. I'm glad you like my tips.

      Have a great day!

      ~ Kathryn

    • shanmarie profile image

      Shannon 3 years ago from Texas

      Reward systems are handy tools. I don't even own a scale, though. My reward is smaller a smaller pant size. ;) hehe

    • Kathryn Stratford profile image
      Author

      Kathryn 3 years ago from Manchester, Connecticut

      Shanmarie,

      Pant size is definitely a better way to see results, compared with the scale.

      I enjoy reward systems. They're motivating, especially when dieting gets boring or hard.

      Thanks for commenting. It's so nice to see you on my page! I am trying to get back into writing more, but life is so busy.

      Have a wonderful weekend!

      ~ Kathryn

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