25 Weight Loss Quotes to Help You Stay Positive Throughout Your Slim-Down Journey

Sure, you’re trying to lose weight, but being negative along the way isn’t going to do you any favours.

“Before they make any changes, I recommend that my clients choose a mantra,” says dietitian Ashley Reaver. “It should be positive and focus on the process not progress. Process-oriented mantras help to strengthen our habits. In the long run, our habits will be what matter the most for behaviour change and sustained success.”

Beyond the how, you should also focus on the why, adds health coach and personal trainer Mackenzie Banta. “Dig in deeper. Why is reaching this goal important to you? Write it down,” Banta says.

Once you’ve selected your sentence, incorporate it into your routine for a continual reminder. For example, take a photo of the quote and make it the background on your phone. Or write it on a sticky note that hangs in your bathroom. Here are 25 expert-backed mantras that will keep you motivated, even during the most challenging moments.

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"My body is less judgmental of my diet than my mind is."

Perfect is impossible, Banta says. “It's important to keep your focus on improvements in health and body composition without striving for an unattainable idea of what your 'perfect' body might be,” she says.

And the more you focus on what you dislike about your body, the less likely you’ll be to stick with a health-improvement plan, adds dietitian Suzanne Dixon.

“You must love your body (and yourself) first, then you can lose weight and keep it off. They figure, I hate my ‘fat’ body, and I'll love myself when I reach my goal weight. Unfortunately, this is exactly the reverse order of things if you want weight-loss success. The best recipe for success? Stop the negative self talk,” Dixon says.

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"Eating can be both enjoyable and nourishing."

Ban bite guilt, once and for all. Dietitian Alyssa Ardolino promotes a no-shame view of food with this mantra.

“Eating something doesn't make you a bad person, so there's no reason to feel guilty about it,” Reaver says. Dixon views the "clean eating" trend to be dangerous territory, too.

"If a food isn't part of clean eating, what is it? Dirty? That's not helpful for anyone! Foods aren't ‘dirty’ or ‘unclean,’ and neither are the people who eat them,” Dixon says.

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"New meal; fresh start"

Think of slip-ups as learning opportunities, says dietitian Michelle Hyman. With this mantra, you’ll be inspired to reflect on how you felt after the last meal-and how you want to adjust for this one.

“There's no such thing as 'blowing it for the day,' making it OK to binge and start over tomorrow or next Monday,” says nutritionist Lauren Harris-Pincus. “Each meal or snack is another opportunity to include healthier options, don't let the train derail from a single less than stellar choice.”

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"Breathe in, breathe out."

Speaking of fresh starts, each breath can be a reset, if you allow it the space to do so.

“A large component of weight gain and retention is linked to stress. Managing stress in other areas of your life will allow you the opportunity to make better choices and help you stay on track with weight loss,” Reaver says.

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"I select foods that boost my vitality."

Yes, losing weight is about kilojoules in versus kilojoules out. But no, it’s not wise to always reach for the lowest-kJ option. (For example, food that’s packed with artificial ingredients or made with mostly carbs and zero protein for staying power.)

“It’s essential to nourish your body. I have my patients focus on all the things they can eat rather than what they can’t. Food is fuel and is a foundational element for human life. Bring on those colourful veggies,” says nurse Kristin Oja. This mantra is also powerful because it puts the power in your hands.

Using phrases like, "I can’t have ice cream" just makes it more tempting.“You can reclaim the power over your own food choices. You don't eat something out of choice. If you say you 'can't' eat something, that takes away your power,” Dixon says.

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"Nothing is off-limits."

“Eventually, most of us rebel against our self-imposed restrictions and then overindulge in the foods that we've restricted. This sets off the shame, guilt, and failure downward spiral that leaves us feeling defeated and hopeless,” Reaver says.

Plus, “deprivation is depressing,” continues nutritionist Rania Batayneh.

“I don’t know about you, but I’m a nutritionist and I’m sick of rules-especially the ones that tell me I can’t have what I like to eat. Personally, I enjoy a good dessert now and then. I prefer white pasta to whole-wheat pasta. Sometimes, I want steak for dinner. Why would I stick to a diet that didn’t allow me to eat the foods I like, and required I eat foods I don’t like?” she asks.

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"I choose self-care."

Tune in and take care. Respecting your body well inside and out will subconsciously inspire you to make healthier choices in the kitchen and at the gym.

“Deciding to pursue healthy behaviours, like eating more fruits and vegetables or finding enjoyable ways to exercise multiple times per week, can keep you motivated because they are rooted in self-care, not self-criticism. Shaming yourself into eating less typically doesn’t last long because shame and guilt are not effective motivators for change,” Ardolino says.

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"Feeling hungry every so often is fine, but starving is not."

You should never feel starving-and please don’t actually starve yourself-to lose weight, Batayneh says. Taking a cue from your body and using that as your mindful trigger will be a boon as you continue on your weight-loss journey.

“Feeling a bit hungry is a good indicator that it’s time to eat. With access to nutritious foods that are also portable you should never find yourself starving. This can happen when you don’t plan, wait too long between meals or skip meals all together,” Batayneh says.

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“The scale is merely a measure of my relationship with gravity.”

Don’t lose sight of physics while you’re focusing on all things physical.

“There are so many measures of progress beyond the number on the scale, such as increased muscle and endurance, eating mindfully, including more plant based foods in your diet and cooking at home more often,” Harris-Pincus says.

You can also count increased energy, easier daily activities (like walking up stairs and carrying groceries), and the fit of your clothes as wins and signs of progress, Hyman adds.

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“My weight does not determine my worth.”

Similarly, your size isn't a reflection of your value. "If you're losing weight quickly and not nourishing your body, you could be losing muscle mass which is important for the health of your bones and the efficiency of your metabolism,” Oja says.

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“The healthiest weight loss is the steadiest weight loss.”

Small tweaks add up to big results over time-and are much more sustainable, Batayneh says. While many seek the quick fix, those who do regain the weight (and sometimes even more).

“Slow and steady is more effective and results in sustainable weight loss. Commit to drinking one less soft drink each day and increasing your cardio workout by ten minutes three times a week. Over the course of one year, these two behaviours alone can lead to over 10kg of weight loss,” she says.

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“My body supports me in every way, every day.”

“Studies of successful and unsuccessful dieters show: The more body-loathing you have, the less likely you are to succeed with weight loss,” Dixon says. “And this includes succeeding when you hit weight maintenance and adopt healthy eating and physical activity behaviours for the long haul.”

Bashing you physique, berating yourself for eating a plate of chips or bemoaning your "giant thighs" can all be forms of self-sabotage when trying to lose weight.

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“With self-care strategies in place, I will succeed and reach my goals.”

Once you have the proper wellness plan in place, believe you can and you will.

“I generally don't use the words don't, can't, shouldn't or avoid in my communication with clients-and recommend they avoid them in their self-talk. I prefer positive sentiments like include, try, consider, add, self-care. People need to feel empowered, not restricted,” Harris-Pincus says.

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“Focus on the feeling.”

Set your sights on how you’re going to feel after you lose the extra weight, rather than a specific number on the scale when you’re checking in with your body every morning.

“Intrinsic motivation is more powerful than extrinsic motivation. By focusing on how good you're going to feel after you've lost the weight, instead of the amount of weight you want to lose to 'fit in' or make someone else happy, you're not only going to set yourself up for greater success, but you're also going to do it for the right reasons,” Banta says.

Before beginning a new shape-up mission, it’s wise to examine your stress level, your sleep routine, and your physical, social and emotional health.

“This will help you identify areas of change that will complement your strategy for weight loss,” Batayneh says.

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“I have the inner strength to reach my goals.”

Remember the last time you teared up during a movie? Or felt your stomach drop while riding a roller coaster? Your brain isn’t the best at differentiating real from imagined, so you must choose what you tell it wisely, says osteopath Leena Guptha.

“Positive mantras are so critical. The subconscious mind is most open to helpful and beneficial suggestions while we are in a relaxed state,” Guptha says.

Repeat this strong statement right after waking up to counteract any negative thoughts and habits before they arise.

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“Consistency is key.”

"You accomplish extraordinary things with ordinary actions done daily,” says behaviour change specialist and personal trainer Justin Seedman.

A Tanzanian proverb echoes that idea: "little by little, a little becomes a lot.” Either mantra will help keep your mind right when your weight loss stalls. “Remember you’re running a marathon, not a sprint. If you are doing anything drastic to lose weight it is not sustainable,” Oja says.

“I respond rather than react.”

During that marathon, challenges will arise. “Responding means deciding what you want to do, like planning your indulgences. Reacting is instantaneous, so you might do something you’ll regret, like overeating without thinking about how you’ll feel afterward,” Batayneh says.

While reacting may seem like the quickest way to “fix” your feelings especially if you're feeling picked on, stressed or frustrated, responding is better since it comes with thought. Think about what will help you manage your feelings.

“Know when to coast and when to soar.”

As mentioned above, your diet and exercise can’t (and shouldn’t) be 100 percent diet book-perfect.

“If you have a good grasp of healthy eating techniques, you can easily coast when busy, stressed, on vacation, at a restaurant or a party,” says dietitian Suzanne Fisher.

“On days when everything falls perfectly into place, you can then soar with your newly adapted healthy lifestyle. The key is to minimise the coasting and maximise the soaring. Then the end result will be worth celebrating.”

“Decide. Commit. Succeed.”

Seedman snagged this mantra from Beach Body, a company that created a number of all-out home fitness routines.

“This reinforces the concept of finding a ‘why,’ visualising where you want to be, then being courageous enough to take action,” Seedman says.

“Discipline is greater than motivation.”

Motivation is good, but discipline is better, Seedman says, since motivation can be a fleeting feeling.

“Discipline, on the other hand, is a way of life, something we ingrain in ourselves. What we often forget is that motivation can be a crutch, rather than an actual motivator. Relying on something to motivate you or acting solely based on motivation is not a sustainable lifestyle when it comes to health and exercise,” Seedman says.

To illustrate this, Seedman points to pro athletes. To achieve their peak performance, they are both motivated and disciplined. Perhaps family motivates them to compete, yet discipline is what gets them in the gym every morning at 5 am.

“We all know at least one person who finds a way to fit exercise into their schedule no matter what, even on vacation. That type of person is disciplined. Become someone who is focused and disciplined on the goal ahead,” he says.

"All weight loss isn't smart weight loss."

Extreme, rapid weight-loss diets aren’t only tough to maintain, but they also lead to the unhealthy yo-yo cycle. Even worse, fads and pills can be downright dangerous, Hyman says.

“Healthy weight loss is around 0.5-1kg per week. At a slower rate of weight loss you're ticking down on your body's internal 'set weight' point, which helps you maintain your goal weight once you've reached it through healthy diet and exercise,” Banta says.

“It’s always better to maintain than it is to regain.”

Holding steady is much better than sliding backwards. “Plateaus are normal and to be expected when you’ve been losing weight for a while. They are merely a sign that it’s time to switch up your eating and physical activity,” Hyman says.

“My theoretical life can become my real life.”

Have you ever said or thought, “Well, in theory, that could work…”? Those theories can be your actions-which can lead to your dreams becoming reality.

“If you are aware of a change that you can make, work towards it. It’s possible to grocery shop twice a week and workout two days a week. Contemplation can lead to preparation which will lead to action,” Batayneh says.

“I am enough.”

“You have to love yourself enough to want to take care of your body through a healthy lifestyle and workout routine,” Oja says.

No matter where you’re starting or how far you are from your goal weight, an optimistic, glass-half-full outlook will set you on a path of weight-loss wins.

“I will do my best and forget the rest.”

Your best effort is the best you can do. “If you set false expectations, you will be left disappointed,” Oja says. “It’s important to find balance and still keep a social life when you are on your weight-loss journey. I always encourage my patients to make the healthiest choice possible in their current situation.”