Weight loss and exercise - Rewarding
yourself for your efforts
I remember a grueling
day when I was mountain biking by myself. I wanted to quit
because I was tired but I also wanted to get some extra
miles in. I made a deal with myself – Finish the course and
you can have a glass of wine tonight.
I love a nice glass of
wine. But I won’t allow myself to indulge in wine very
often. This was a reward that helped me to pedal those extra
miles.
Bill Phillips author of
“Body for life” recommends what he calls a cheat day. One
day a week in which you allow yourself to eat anything you
want. This is a reward system that helps you get through the
week. You say to yourself – “If I can just make it to
Sunday!”
This reward has helped
thousands of people stick with their diets!
Here are some ideas on
how you can reward yourself for your exercise and weight
loss efforts. Keep in mind that you want your reward to be
somewhat proportional to your efforts. In other words –
don’t reward yourself with a large cheeseburger, fries, and
a shake just for walking up a flight of stairs. Instead make
a deal with yourself that if you walk the stairs to your
office for a month you will treat yourself to a nice dinner
out.
Buy yourself a new
outfit
Share a bottle of wine
with your loved one
Buy yourself a new
gadget you have been wanting
Treat yourself to a
massage
Have your hair done
Get a makeover
Eat your favorite meal
The reward system is
also a great way for friends to motivate each other. Make a
deal with your friend that if you exercise every day this
week they will take you to lunch on the weekend. Next week
you do the same for them if they exercise every day. This is
rewards coupled with accountability!
By rewarding yourself
after being good to yourself – you are creating a positive
effect which can snowball into further success for you in
your weight loss and exercise efforts. You may also find
that as time goes on you crave the unhealthy rewards less
and start to crave the healthy rewards more.
Sincerely,
Bill
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