Another little .3kg (.7lbs) loss this week. I keep saying that a little loss is better than no loss at all, but it's starting to get pretty tedious.

The girl at weigh-in on Monday night smiled encouragingly and said, "Good for you! You come in every week and chip away at it!" She's right, but I could do without feeling like a beaver trying to nibble away at a redwood.

The body fat percentage dropped by 1.1%, which was gratifying and I'm hoping that when I measure myself on Friday, the tape measure will have reassuring things to say too. Hell, it has to otherwise I wouldn't fit into those old jeans of mine!

There's a thread running on PDTD about how we reward ourselves for losing weight.

I'm big on rewards. Hell, if I hadn't kept rewarding myself with food, I wouldn't even be here. But I respond well to praise, feedback and rewards.

It's something we don't do often enough. Here we are, trying to learn new behaviours, to modify ourselves in ways that are often difficult and uncomfortable, and yet many of us don't reward ourselves for the effort.

If it's an absolute trial to get up in the morning and go for a walk, then reward yourself when you do. It doesn't have to be something big, buy yourself a flower, take a bubble bath with the phone off the hook, go and sample some new perfume. But do something to say, "Go me!" Reward yourself for good behaviour and chances are, you'll keep doing it. After all, rewarding ourselves with food seems to be enormously successful.

I've added a reward to my Goals list.

It's kind of big.

I've decided that around the halfway mark, I've earned an iPod. I decided that not only will 15-17.5kg (33-38.5lbs) be the most weight I've ever lost in any one attempt, but having it will make walking even more enjoyable, which will encourage me to walk even more.

It's a big reward. Bigger than the reward I've got planned for goal. But 22 weeks in and with only tiny amounts of weight coming off, I need something else to aim for. At the rate I'm losing at the moment, it won't be for another 10 weeks or something. But I think I'm worth it.