I look forward to your postings. The small goals thing, which I heard from someone years ago, does make it easier I think. It is much less overwhelming to think "I have to lose 15 pounds" than to think "I have to lose 50 pounds". Works on other goals as well, just makes the task at hand a more manageable size.

I do have an ultimate goal, first I want to get my BMI into the "normal" range of 18.5-25. At my height, which is shorter than it was years ago, that means weighing between 106-143.4 pounds. I am shooting for 143 pounds, hopefully a point that will resolve some health issues. Second, I want to maintain that weight, within a couple pounds either way, over the long haul. I guess, in part the reward is the (hopefully) elimination of a problem I've had with heart rhythms at times.

As for a "treat" when you hit a goal, I think that depends on you and what would seem like a treat for you. Depending on how much loss it involved, some new clothing may be needed. Last year I lost 30 pounds before taking a break. I went down 2 sizes for jeans. Even thought I do almost all my clothes shopping at Goodwill or other thrift shops, it was kind of a treat looking for some smaller pants. I've been basically "living" in shorts for 2 months now, by the time I have to go back to long pants, I will need to hit Goodwill again.

Rewarding yourself in some way for progress is vital, whether it be a day off from dieting, some new clothes, some material item that you have been wanting for a while or improving some aspect of your life/health. Humans don't operate that much differently than other creatures in that if there is no reward in something, they are unlikely to continue the behavior. The reward may be intrinsic, like for me the reduction/elimination of Afib from losing weight or it may be external, like getting to get new clothing to fit a smaller you, reward is fundamental to maintaining motivation toward your goal. Think of something that will make your day!