How to stop food rewards for fitness motivation

How to stop food rewards for fitness motivation

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Positive reinforcement, like rewarding yourself with a treat, plays an important role in maintaining motivation and perseverance when it comes to achieving your ultimate goals. These small victories can help you stay on track, research has shown. By dividing a large goal into several smaller goals, each step becomes an achievement.

However, it is easy to overstate the rewards that can undermine our goals. Let’s face it, we all want to give in to our junk food cravings, and what better time to give in than after you’ve just accomplished something healthy? You don’t have to cut out junk food entirely, but knowing how to reward yourself in a way that aligns with your health goals can completely change your approach.

There are many non-food rewards that will encourage you to reach the next step in your plan. So the next time you feel inclined to crave sugar or salt, consider celebrating with these healthy rewards.

When was the last time you set aside time for a quick nap? Since it can be difficult to prioritize a nap on a busy schedule, try to make it a reward for your next achievement.

Brief naps have been shown to improve cognitive performance in some cases. So by giving in to sleep, you can really be benefiting your professional life. Allowing yourself to feel refreshed and energized after training is in line with health-related goals, as opposed to eating sugar or fat.

Buy a piece of training equipment

Are you looking for a certain pair of workout leggings? How about a new workout bag? Set an achievable goal for yourself and pre-select affordable equipment and, when you reach your goal, go online to shop.

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Keeping this new item in mind while training can help you stay motivated for longer.

Looking good for your next workout can also help you feel better about yourself as you work toward your ultimate goal. Knowing that you have achieved that piece of clothing or equipment you are wearing will only help you to work harder, taking you one step closer to your next step. This reward is a win-win situation.

Light a candle and read a book

Lighting a candle is a simple act, but it can be super relaxing and rewarding. After a long day of work and exercise, just sitting with a book and a candle beside you may be just what you need to relax.

Usually, “time for me” is not prioritized, but it is a great way to reenergize our minds and bodies.

Reading a book is a rewarding reward.
Mindfulness, which is usually improved during moments of relaxation, has been shown to reduce stress and improve quality of life. As part of that reward, try to get rid of any negative thoughts and just focus on relaxing. You won. (Make sure to completely blow out the candle when you’re done.)

Give yourself a free pass to say no

Put yourself first. Is there a task, task or social commitment that you fear? Allow yourself to say no if you are really not feeling well for it. Many of us ended up giving in to plans because of guilt and not real desire. Instead, commit to using that time to exercise.

Get some bath salts and relax

What better way to reward a healthy performance than with a relaxing bath?

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There is a strong link between physical and mental health, studies have suggested. Physical activity produces in the brain those chemicals that make us feel good, called endorphins, which in turn can help you develop a positive mindset. Regular exercise strengthens this mind-body connection. Therefore, by promoting one, you are likely to be promoting the other.

The rewards for mental health can motivate you to do a workout, because you will be able to relax afterwards – which is very necessary after an intense workout. Rest is essential to help your body recover from strength training and cardiovascular exercise and can even help with future performance.

Incorporating these five rewards can help you get rid of a food-based reward system. Allowing yourself to eat a lot of processed foods can hinder your progress, leaving you more unmotivated than before.

Instead, celebrate your victories with rewards that help to strengthen your mind, body, or both.

Stephanie Mansour, host of “Step It Up With Steph” at PBS, is a health and wellness journalist, consultant and weight loss coach for women.

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