Rewarding ourselves with food leads to obesity.  Once we decide to take control, eat healthy and lose the excess weight for good, we need to find ways to reward ourselves that do not involve food.

Get Outside and Move It

When we're overweight, we often lose touch with how great it feels to get outside and be active.  Here's some ideas to try:

• walk around the block
• walk to do errands
• walk the kids to school
• walk your dog and play fetch
• go cycling
• take up a sport (tennis, beach volleyball, soccer)
• garden
• yardwork

Instead of numbing yourself with food as a reward, treat yourself to an invigorating walk.  You'll feel refreshed and invigorated!

Busy Hands = Weight Loss

One of the most effective secrets to permanent weight loss is to develop a passion for making things with your hands.  Rediscover an old hobby you used to enjoy, or take up a new hobby.

Here's some activities to consider:

• sewing
• knitting
• crochet
• needlepoint
• quilting
• carpentry
• painting
• stenciling
• scrapbooking
• jewelry making

When your hands are busy creating and your mind is engaged in this activity, you won't need to eat to relieve stress and boredom.

Music = Weight Loss

Instead of using food to reward yourself, let music relax and engage you.

Try these ideas:

• lie down, turn off the lights, and listen to calming music
• play a musical instrument
• take music lessons (e.g., piano, guitar, drums)
• form a music group or band
• treat yourself to some new sheet music

Re-connect with simple pleasures like music and lose weight for good!

Planning for Fun = Weight Loss

We often eat because we're bored or tired of the same old routine.  Stop letting life pass you by.  At least once a week, take the time to plan several fun activities.

Here's some ideas:

• call up a friend and chat
• go for coffee with a friend
• pick up tickets to a concert, play or movie
• go to an art exhibit
• window shop with a friend
• plan a vacation (do both mini vacations and longer vacations)
• plan ahead to take time off work
• plan ahead for breaks from child care

Instead of rewarding yourself with food, make sure you have fun plans to look forward to.  Fun plans = reduced stress =  weight loss.

Relaxation = Weight Loss

We know that rewarding ourselves with food leads to weight gain.  Often the real issue is stress.  Instead of numbing yourself with food to relieve stress, make sure you feel relaxed before you eat.

Here's some strategies to try:

• never eat on the run
• never eat when feeling stressed or rushed
• take time to relax before you eat
  • lie down for a few minutes
  • deep breathe for a minutes until you feel the stress leave your body
• wait to feel hunger before you eat
• always eat sitting down at a table
• eat slowly and savor every bite
• stop eating when you have had enough
• never finish - always leave some food on your plate

It's time to take control.  Instead of rewarding yourself with food, practice using the above non-food rewards and lose weight for good!
 
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