Day 8 of my weight-loss journal, 1500 calories How to treat yourself with non-food rewards when you’ve been consistent with your weight loss program. (See the other days of this weight loss journal here.

Day 8: 115 Pounds

Wahoo! To be honest, I’m shocked. When I can lose weight at 1500 calories, I know I’ve been eating much more than that. In fact, I wouldn’t be surprised if I was eating over 2000 calories per day in order to be in a big enough deficit to see the scale go down.

The sad thing is, I don’t know how many calories I was eating. I wish I had kept track of my calories, even if I ate way more than I should have. It’s hard to keep track of what you eat when you don’t want to be accountable! Haha!

My Meals

Yesterday was a great day! I began a culinary program through yesterday. Park City Culinary Institute. Even though I live close to Salt Lake, the course was available remotely. It’s live and interactive with an instructor, and I wanted to be home so I could take photos of the food I prepare, and share the food with my family.

I chose the Cuisine/Savory program that will teach how to prepare vegetables, meats and eggs. Although I LOVE baking, I don’t think my willpower is strong enough yet to go through the pastry/baking course. But, I might be able to do it in the beginning of 2023!

Yesterday’s meals were prepared by me. 1463 calories, 151 grams protein, 151 grams carbs, 33 grams fat

I did have a few uncounted extra’s. They were samples from Costco! They were giving out white chocolate peppermint covered pretzels. They were GUYS! I couldn’t resist taking some. They were so delicious. And if I’m totally honest with myself, two pretzels actually tastes better than a handful. There’s for sure a rate of diminishing returns where more than a few just doesn’t taste better and just leaves you feeling sick.

My Workout

It’s Saturday, so this morning I had a long run (12 miles) and no weights at the gym. Long runs require extra calories and carbs.

Non Food Weight Loss Rewards

First of all, I STRONGLY believe that self-care means creating a life that you don’t have to escape from. To be consistent in weight loss, it is important to take the time to enjoy each day. After all, if our days are punishing, we can’t HELP but want to escape by eating food. Are you right?

With that in mind, I thought of some “extra’s” that I wouldn’t consider self-care. You can do some extra things to help you stick to a diet over time.

However, I strongly believe that you should reframe this idea. Choose non-food rewards to ensure consistency You can treat yourself to a nonfood reward if you stick to a diet for 30 consecutive days. You can control what you do each day, but you can’t control what the results will be at the end of the week or month.

your behavior not the goal

If consistency is your goal, I recommend these non-food rewards:

  1. Massages are my #1 priority!
  2. Hiring housecleaners is an indulgence that I cannot justify.
  3. Marathon movie watching day – with zero guilt
  4. I LOVE JOURNALS! Buying a new notebook/journal
  5. You can buy a new book at the bookstore (fiction, non-fiction and cookbooks, as well as trashy romance novels).
  6. Buy a magazine
  7. Get a Costco-sized case of your favorite diet drink.
  8. Fresh flowers for your table
  9. A trip to Home Goods for any Home Décor you want!
  10. Shopping for new clothes- Clothes shopping was a constant struggle until I lost weight. I now love shopping for new clothes.
  11. Book a photo shoot – Replace your boring Facebook profile picture with something you are excited about.
  12. Register for a class or workshop. (If you’re anything like me, classes, conferences, workshops, and other expenses can be a huge expense. Example: my $5000 culinary course! But, YIKES! I also know someone who took a charcuterie class. There’s a class for anything.
  13. Get a manicure and pedicure.
  14. Get a new haircut or color.
  15. Go on a weekend vacation. I probably wouldn’t do this for being consistent with my diet for 30 days, but I might do it for a longer goal.
  16. Hire an organizer for that closet you’ve been avoiding.
  17. Update something in your home that’s been driving you crazy. You can replace countertops, paint, or even re-paint.
  18. Take out some cash and give it to someone who is in need.
  19. Spoil someone you love with a gift they’ve been wanting.
  20. Get on a date with a hot guy
  21. Get a ticket for a concert that is expensive.
  22. Go to the theatre or Broadway show.
  23. Take a day off of work to stay in your PJ’s all day and do nothing.
  24. Craft supplies can be purchased to start a project without feeling guilty about having yarn left over from an unfinished afghan.
  25. Hire a life coach or weight loss coach if you’ve been wanting to, but can’t justify the expense.
  26. Buy some expensive, fancy kitchen knives to cut all your veggies you’re going to eat. (They were recommended by my new culinary course. Wustof. I haven’t bought them, but they say most chef’s prefer that brand.)
  27. A houseplant! A houseplant that is large enough to cover the entire floor and make your room look bigger!
  28. New workout clothes
  29. NEW RUNNING SHOES! Ok, yeah. This one is for me. Here’s my full list of gift ideas for a running friend!
  30. Get new tech! Get a new phone or tablet, a computer, or a computer.
  31. Get new earphones. Mine are cheap, but I’m always happy if I have a second pair.
  32. Botox? Filler? I mean, let’s be honest. This is not a cheap price. It would be a great reward for someone close to 50 like me!
  33. A facial. I once booked a facial at the local Esthetician School. It was quite affordable.
  34. A new: Hydroflask, HydrojugOr Stanley cupYou can use whatever water bottles you like!
  35. Buy some beautiful jewelry
  36. Get a new purse.
  37. Buy a new phone case.
  38. A fancy and expensive plush blanket, such as a Minky couture blanket, is available.
  39. A personal trainer can be hired for your gym.
  40. Buy new indoor exercise equipment, a yoga mat, a gym bag, and other accessories for your gym.
  41. Only tourists book local adventures. You can zipline, ski, white water rafting, horseback-riding, and many other activities.
  42. Tatoo’s or piercings, If that’s your thing.
  43. Ulta shopping spree! Is anyone else shocked at how much Ulta has? I’m the only one.
  44. Try a new therapy such as a Salt float spa or Red light therapy, cryotherapy, Stretching massage, or cryotherapy.
  45. Laser hair removal. I’m just starting this and hope it works for you!
  46. Hot tub or sauna spa day.
  47. Purchase a cool new app you’ve been wanting to have on your phone.
  48. A new appliance such as a George foreman grill or A Blendtec Blender, a food processor, or a waffle iron.
  49. A charcuterie platter for your next party.
  50. A new Garmin Smart Watch or Garmin.
  51. Stream a new platform to watch a show you like (HBO, Netflix or Hulu).

What are you going choose for your consistency rewards

That’s it for today. Be back tomorrow!

Lose 10 lbs weight loss journal day 8- non food rewards for weigth loss

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