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Losing weight is not something that you can achieve in days; it needs a lot of patience, hard work, motivation, and dedication to reach your goal. But sometimes it becomes very challenging to keep up with that motivation, especially when you are in your ups and downs motivational phase.
But we can tell you something that can keep you motivated and positive during your weight loss journey. One effective way is "Reinforcement." Celebrating small victories can help you keep your motivation on track.
This reinforcement can be positive or negative. Negative reinforcement means avoiding or stopping the negative outcome. You must be thinking about the "negative" word here, but it's not about something bad. Instead, negative here is used to indicate something negated to prevent unwanted consequences.
Let's assume your child is throwing a tantrum because you have mixed some vegetables in her macaroni. The next time you make that macaroni, you won't put any vegetables in it, and that is a negative stimulus just to avoid the tantrum. Negative reinforcement can also keep you motivated, just like punishment keeps you in line.
But today, we are going to talk about positive reinforcement, which is more effective when it comes to strengthening positive behavior and long-lasting self-improvement changes.
Positive reinforcement is all about adding a positive outcome or encouraging your behavior with positive stimuli like a reward. Just take the previous example: your child does not want to eat that vegetable macaroni, so instead of throwing that bowl of macaroni and making a new simple one, try positive reinforcement by giving them a reward like going out after finishing that macaroni or having a small candy.
How Does Positive Reinforcement Work?
By applying positive reinforcement, you can keep yourself motivated to a certain behavior by just introducing a reward like a treat, praise, or other things that make you happy. For example, when someone appreciates your work at the office, it makes you feel more confident, and you will work hard to get that appreciation again.
When we do something that we like or receive a reward, our brain releases a happy hormone- dopamine. And as humans, our brain loves that feeling. So, when your body releases dopamine, your brain will tell you to repeat that action again to chase that happy feeling. And That's why when you are going to have your favorite dessert, you can't stop yourself just on one small piece.
But we are here to tell you how you can use this to your advantage. You will get dopamine when you achieve something, so the more you accomplish, the happier you will feel. Do you know what you feel after cleaning your room or car? Well, that's dopamine! And you can use rewards to get that dopamine.
Rewards for Healthy Habits
Yes, rewards can be great motivators and can help you stay on track by helping you form new healthy habits. But that does not mean that you can have a full bowl of dessert after a heavy workout as a reward.
Everything is good when it is in moderation, and the same goes for rewards. In order to get a proper advantage from your rewards, it is important to choose your reward wisely. Instead of eating a hamburger or your favorite pizza after losing some pounds, do other things that can make you happy, such as having a spa day or going shopping. Rewards can also be as simple as a dance or a verbal "Good Job."
Now that you know the importance of reward, it's time for you to learn the strategies to harness the power of those rewards to build healthy habits and fuel your motivation.
Identify : The first thing that you need to do is to identify the "anchor moment"- the action you like to do the most. From taking a hot bath to going out for fun activities, look for the reward that makes your dopamine rise.
Self-love: Add some self-love to these rewards as well. No matter if you are having a spa day, or outside lunch. Just keep in mind that this treat is to nourish your mind and body.
Social Shenanigans: Mix up your reward with some socialism as well. Want to watch a movie? Make plans with friends. Cooking at home? Invite some family members. As these experiences are best when shared with others.
Healthy Happenings: Healthy things can be fun. Yes, a tasty, nutritious meal, stylish fitness gear, or a workout while listening to your favorite music are all healthy and fun at the same time.
All you have to do is choose the rewards that resonate with your daily routine. But keep in mind that it is not necessary to use the rewards all the time. In fact, too many of these good things can discourage the desired behavior because we can become less motivated with many rewards over time.
Choose Your Reward Wisely
The first that comes into your mind while thinking about treats must be your favorite brownie, or a cheat meal. But the reward does not have to be about food, always. Even there can be various non-food rewards which can make you happier than your favorite dessert.
Rewards come in different sizes and shapes. They can be making time for yourself, doing something social, or investing in your health. These rewards can also be small wins or milestone goals.
Here are some examples:
Tangible Rewards:
The things that have a special attachment to you or which make you happy:
Clothes or Shoes
Car
Equipment
Camera
Furniture
Plant or flowers
Wireless headphones
Self-Care Rewards:
You can also reward yourself with the things that you do to take care of yourself:
A hot bubble bath
A spa day
Relax and meditate
Get a massage
Listen to music
Watch your favorite movie
Go to sauna
Watch a documentary in your Pajamas
Social Rewards:
These rewards involve other people around you, including your family, friends, colleagues, and even pets.
Host a dinner party
Go out for a movie
Play your favorite game
Invite some family members over
Pack for a park picnic
Join a social club
Walk with your pet
Healthy Rewards:
Healthy rewards can be anything that can keep you right back on the track:
Buying your favorite gym equipment
Enjoy healthy cooking at home
Join a gym with a friend
Try some new sports
Buying a new yoga mat
Go for a group walk or run
have some of your favorite healthy dishes
Now, you have four different categories to choose rewards that can keep you going. When you choose the reward, make sure to stick to it and not to overdo it, and you will be on your motivational track soon.
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