Top 5 rules for rewards

1. Reward behavior instead of results.

Reward yourself for going to the gym (behavior), not for losing
weight (result).

2. Match the size of the reward with the size of your goal.

Top 5 steps to set a SMART goal
Quote about goals

3. Choose rewards that are compatible with your goals.

Rewarding yourself with food or a day off from the gym is not compatible with a goal of losing weight.

How fast can I expect to lose weight?
Goal weight calculator

4. Reward yourself for new, healthy behavior.

For example, packing a snack for work.
Top 5 rules for snacks

5. Reward yourself for not engaging in old, unhealthy behavior.

For example, not going through the drive-thru on your way home from work
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1-Minute Weight Loss is a program that will help you gradually add movement to things you already do in a way that is easy, realistic, and convenient. Learn more...

Permanent Weight Loss 101 is a 10 step program that will help you achieve permanent weight loss the only way that works. Set small and effective goals, develop a solid plan to achieve your goals, and create the motivation necessary to stick with your plan. Learn more...

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