Diet Coaches - Rewards

Dieting Friends,

It is our desire for you to recognize the many changes you are accomplishing in breaking off your old ways of eating and establishing new and healthier patterns.

It is our desire for you to keep motivated in working toward your goal weight and not give up. We believe for some of you a "Rewards Chart" like this may help you. This is only a model. You can easily draw your own with your own goals and rewards in mind.

List the changes and accomplishments you would like to see in breaking your old overeating lifestyle. Every time you accomplish one of those victories put a star, checkmark, smiley face or heart in the boxes to the right. Set for yourself small "non-food" rewards for every 10 stars, set for yourself bigger rewards for bigger accomplishments.

Accomplishments
No Snacking Between Breakfast and Lunch
Small Portion (credit card) Sizes at Breakfast
Small Portion (credit card) Sizes at Lunch
Small Portion (credit card) Sizes at Dinner
No Snacking Between Lunch and Dinner
No Snacking After Dinner
Not Eating a Whole Serving
Exercising
Sacrificing a Favorite Food for a Healthier Food
Drinking Water Instead of Snacking
Recognizing an Eating Pattern That Needs Changing
Eating Slowly
Not Taste Testing While Cooking
Saying "No, Thank You" to a Food You are Offered By Someone Else
Throwing Food Away Rather Than Eating It
Not Eating Everything On Your Plate
Eating Healthy While Dining Out
Being Kind to Yourself Other Than With Food
Sacrificing A Caloric Drink For a Non-Caloric Drink
Recognizing How Society Caters to Over Eating
Praying About Your Situations
Trying A New Fruit, Vegetable or Other Food
Not Eating Leftovers While Cleaning Up the Kitchen
Stopping a Binge Before It Happens
Restarting Your Diet Right Away After Blowing It

For the first 10 stars above I will reward myself with the purchase of a magazine, a new nail polish or a new pen.

When I achieve 25 stars I will treat myself to an evening of my favorite movie or reread a favorite book.

When I achieve 35 stars I will reward myself with a new plant, bird feeder, or haircut.

A One Pound Weight Loss

Wearing a Smaller Size

A Week Without Cheating

Someone Recognizing Your Weight Loss

Within 10 Pounds of Goal Weight

For each of the above accomplishments I will take myself to a movie, the theatre, antique browsing. When I reach withing 10 pounds of my goal weight I will treat myself to a day spa.

You Get The Idea - You Can Do It!

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