Stay Motivated When the Scale Isn’t Moving

By , SparkPeople Blogger
It is very easy to get frustrated when the scale isn’t moving. It doesn’t matter whether we have hit a plateau or are trying to deal with medical issues. Sometimes it feels like it isn’t worth the effort to keep making healthy lifestyle choices. Everyone tells us to stay motivated. Our friends, our co-workers, our relatives say to keep going, don’t quit. Sometimes, though, you ask, "Why? Why try my hardest when it ends in disappointment? Why go through something when it’s going to hurt? Why?"
Because it’s going to be different this time! Because you can’t accomplish anything if you give up! Disappointments and failures happen to everyone. The difference between those who reach their goals and those who don’t is staying motivated. If you’re motivated, you’ll keep going. If you keep going, eventually you’ll reach your goal. Need more motivation? Here are some motivational quotes shared by our members to help keep the fire burning inside you.

  • Impossible = I’m possible
  • Fail to plan = plan to fail
  • "Never, never, never, never give up" - Winston Churchill
  • “Just Do It” Nike
  • “If you don’t take care of yourself, you can’t take care of anyone else.” Father Richard Lesnick
  • “The good Lord gave you a body that can stand most anything. It’s your mind you have to convince.”  Vince Lombardi
  • “Whether you think you can or you can’t, you’re right.” Henry Ford
  • “If you don’t like something, change it. IF you can’t change it, change your attitude. Don’t complain.” Maya Angelou
  • “The last of the human freedoms is to choose one’s attitude in any given set of circumstances.” Victor E. Frankl
  • “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” Thomas Jefferson
  • “The greatest revolution of our generation is the discovery that human beings, by changing the inner attitudes of their minds, can change the outer aspects of their lives.” William James
  • “There are no secrets to success. It is the result of preparation, hard work and learning from failure.” Colin Powell
  •  “I know the price of success: dedication, hard work and an unremitting devotion to the things you want to see happen.” Frank Lloyd Wright
  •  “The starting point of all achievement is desire. Keep this constantly in mind. Weak desires bring weak results, just as a small amount of fire makes a small amount of heat.” Napoleon Hill
  • “It’s not that some people have willpower and some don’t. It’s that some people are ready to change and others are not.” James Gordon
  • “What you eat in private will show up in public.” Unknown
  • “Put all excuses aside and remember this: YOU are capable.” Zig Ziglar
  • “Most people fail, not because of lack of desire, but because of lack of commitment.” Vince Lombardi
  • “It’s in your moments of decision that your destiny is shaped.” Anthony Robbins
  • “Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work.” H.L. Hunt
  • “We never repent of having eaten too little.” Thomas Jefferson
  • “Ultimately, the only power to which man should aspire is that which he exercises over himself.” Elie Wiesel
  • “The world of achievement has always belonged to the optimist.” Harold Wilkins
  • “The man who can drive himself further once the effort gets painful is the man who will win.” Roger Bannister
  • “The first and the best victory is to conquer self.” Plato
  • “You must begin to think of yourself as becoming the person you want to be.” David Viscott
  • “You may delay, but time will not.” Benjamin Franklin
  • “If you don’t do what’s best for your body, you’re the one who comes up on the short end.” Julius Erving
  • “Do or do not. There is no try.” Yoda
  • “I’m not telling you it’s going to be easy – I’m telling you it’s going to be worth it” Art Williams
  • “Rock bottom became the solid foundation on which I built my life.” J.K. Rowling
Need more?  Check out some motivational slideshows, read some success stories, or  print and post some healthy inspiration.

What keeps you going strong when you lack motivation?

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KOALA_BEAR 8/12/2019
I just keep plugging away because I told myself I would. I want & need to be healthier & no one is more stubborn.
No motivation is necessary when you treat it like a job. The "salary" ie reward is better health & bonus if it's also a longer life. I do not give up. 🐨🐢🐇 Report
EO4WELLNESS 4/27/2019
Focused on NSV Report
Thanks! Report
I stopped weighing myself. That way I don't get frustrated. Report
KNEESOCKS1945 4/2/2019
Great collection! Report
SCHECK5 3/18/2019
Thank you Report
PATRICIAANN46 2/26/2019
Thank You................ Report
BONNIE1552 12/13/2018
I've lived the just do it quote in my fitness. If I wait until I feel like it...………. Report
Tape measure, pants size, skin healthier, smile, smile and drink that water. Report
1SUZIQ11 12/7/2018
Impossible = I'm possible. I LOVE THAT!!! Report
NELLJONES 11/8/2018
Look to your planner, not the scale! Report
KHALIA2 11/6/2018
Very inspirational! Report
HEALIN1 10/29/2018
Some good quotes Report
Thank you for the inspiring article! Report
Great article! Report
Needed this today! Report
Really great quotes. Thank you so much! Report
Where no one intrudes, many can live in harmony. ~ CHIEF DAN GEORGE ~ 4/29/18 Report
Very inspiring article Report
Thanks Report
I love motivational quotes!! Report
Love this article! Report
Awesome! Report
I take issue with you including this quote:

“We never repent of having eaten too little.” Thomas Jefferson

As someone who's been hospitalized at only seventeen years old, weighing just 93 lbs, and having severe health problems from that, I can honestly say that I totally regret having not eaten more than I had. You need to be sure that you are not encouraging people to be anorexics. Starving yourself is not a good way to lose the weight! I did not join this site so that you could try to get me to be an anorexic. Report
I like the Tim Gunn quote: Make it work! Report
did you notice how often “attitude” shows up in these quotes? Adopting a positive attitude, if you do ‘t already have one, can be a big step toward success. Report
“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” Thomas Jefferson Report
Thanks for sharing Report
Motivation required every gym person, Who need to lose the weight. Because with the help of this people can do exercise better. Report
These motivational quotes give me a little pick-me-up every time i read them. Report
These are really good...... Report
The Thomas Jefferson one seemsa little pro-anorexcia. Report
thank you Report
I am at a plateau and I'm trying to stay positive but it is hard to stay optimistic. I know I can do this! Report
Some excellent thoughts! Vince Lombardi seems especially relevant for me. Report
Thank you! Report
These are great to help you refocus and recommit when you're feeling like quitting. Report
a great way to respark and see why we are here its not to spin the banner wheel or complain about something new it to learn to eat healthy lose weight and get support from our friends. Report
This was a good read for me this morning. I need a little encouragement to keep going even when things are not moving as quickly as I would like. Report
Platitudes don't really change anything, go in one ear and out the other. The world would be in better shape if platitudes really worked.....they have been around a long time, yet we still struggle. Report
I often find these kind of quotes a little corny. For some reason, this list seems more motivating to me - is it me or the quotes? Report
I love the quotes. I've been looking for some Report
Actually, my favorite motivational quote came from SP. "There are 1440 minutes in a day. Can you spare 30 of them?" Report
...seeing someone older than I am who is struggling to be healthy...and knowing that what I do NOW will make a difference in how I am THEN! Report
Every morning checking in to sparkspeople, being accountable for my food intake, getting incouraged by other people and watching my fibit on how many steps I'm at during the day. Report
Very inspirational quotes, but they never worked for me.

What works for me personally is logging into Spark every single morning. I always find motivation here, from an article, a blog, a message board conversation or advice from a spark friend. Today is day 1 of my 7th year of maintenance and I'm staying right here. Report
“Rock bottom became the solid foundation on which I built my life.” J.K. Rowling - That is my favorite since I am a Potterhead. :) Report
Hey, thank you for your motivation. It will be really helpful specially for my aunt. Report
I've been on this roller coaster for a few years and each time, I lose some weight but eventually gain it back. And each time I try to lose it again, it gets harder. The last couple of times, I've gotten down 3 or 4 pounds and then the scale seems to stall out and I get frustrated and I stop tracking my food, and you know what happens then. Well, this time I'm doing it totally differently. I have decided that in focusing on the scale, I'm setting myself up for disappointment. It's never going to move fast enough for me to feel good about it. So instead of tracking my weight loss, I'm going to keep a spreadsheet of my calorie deficit each day. I want to lose 10% of my body weight, or 17 lbs. That's a total of 59,500 calorie deficit. My spreadsheet subtracts my daily deficit from that number, and also keeps a weekly total. I know that if I make my goal to get at least a 500 calorie deficit every day, I will get there, about 1 lb per week. I am going to try my best not to weigh myself during the next 4 months while I'm doing this. My goal is to obtain at least a 500 calorie deficit every day for the next 16 weeks. I know I can do that, I just need to focus on each day and bank that deficit. No more giving up 4 weeks in because the scale isn't moving fast enough. Wish me luck. Report