When you're making changes in your lifestyle and beginning new healthy habits, it's important to reward yourself for accomplishing your goals. This doesn't mean waiting until you lose 25 pounds or treating yourself to a hot fudge sundae. It means rewarding yourself for achieving small goals and treating yourself with something you truly enjoy (but preferably a non-food reward). Here are some tips on setting goals and creating a reward system for yourself.

CHOOSING THE RIGHT GOAL
* Choose habit-related goal instead of a weight-related goal. For example, "I will eat fruit cup for dessert instead of brownies" instead of "I will lose 5 pounds."
* You will be much more successful if you focus on the actual behaviors that will get you to your health goal instead of focusing on the goal itself.

BE REALISTIC
* It's unrealistic to make sudden drastic changes - "cutting out all sweets from now on" is not a realistic goal. There's a very good chance that you won't be able to maintain this for very long. It's better to cut down the times per day/week that you're eating sweets or cut down the amount of sweets you are eating at one sitting. Try limiting sweets to once a day or eating half of the amount you were previously eating.

WRITE IT DOWN
* Spend some time thinking of the first small goal you want to achieve. Take a moment to write it down. You may want to carry this with you in your wallet or purse or you may want to tape it to a mirror in your home. Also write down the reward that you will give yourself when you reach this goal. You many find that this daily reminder will help to keep you on track.

BE PROUD
* Don't trivialize your goals. Be proud of yourself! If your goal is to go for a 20 minute walk three days a week, and you achieve this four weeks in a row - this is something to be proud of! It's an accomplishment and you should recognize this!

REWARD IDEAS
* new pair of shoes or outfit
* massage
* manicure
* movie with a friend
* CD or DVD
* weekend getaway
* fresh flowers for your home or office

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