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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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
Sitting here in bed with Petit Fours on my bedside table and read this email before laying down for bed. The quote "what you eat in private will show in public" just struck close to home. I have to take a good look at my habits that have gotten me where I am. Not a good look. Thx for the motivation! One night without night time eating in bed down, a lifetime to go. I promise to take it one day at a time though. Report
If you haven't read Victor Frankl's "Man's Search for Meaning" then you should. Report
I'd like to add:
"With every setback there's a chance to come back" Report
Thanks for the pep start! Report
My desire to be healthy and live a long, good life!! Report
The one I like the most is what you eat in private will show up in public. It strikes me like a closet eater. Report
Thank you for this, this was a great article. I love the quotes Report
For today this is motto: “It’s in your moments of decision that your destiny is shaped.” Anthony Robbins

Thank you for sharing! Report
When I don't feel like working out, I do my regular housework. By the time I'm done, I have more energy and can't wait to get out and take a walk around the block and start my workout. Report
Awesome!!! Thank you!!! "Life begins at the end of your comfort zone" Report
Great artical. I sure need some motivatoin because I seem to be going nowhere but up. Report
My fave quote "Never, never, never, never Give UP" - Winston Churchill Also "When things go Wrong, Don't go with them" - Elvis Presley!!! SparkPeople had this quote on my email this morning and I use it all the time! Report
I reread this every so often just to remind myself of these. Thank you for sharing this. Report
Thank you this is just what i needed to get re sparked back on the Spark trail Report
You are an inspiration. These words, are helping a lot of us, thanks for posting, and GOD bless!!! Report
I love this, I wish I could add to my favs. Report
I have to save these thoughts. Great advise. I also read the other day how do you want to feel at the end of the that one too, Report
Great words of wisdom! Report
Just what i needed right now. Thank you so much. Have a nice day! Report
These are great. I even wrote one down and stuck it where I will see it when I want to graze. Report
Love the "quotes"! Anything that brings a ready smile is worth reading!
This certainly doesn't fall in the motivational category, but a co-worker had this written on his white board today and it really made me laugh... it's sort of motivational :)

"If you aren't fired with enthusiasm, you'll be fired with enthusiasm." Hah. Report
This makes me think about other aspects of my life too, not just the health areas! Report
How about this one: "If you can't love yourself, how in the h*ll you gonna love somebody else?" -RuPaul :) Report
Exactly what I am dealing with! Thanks for the reminders! Report
4 of these quotes I've put on my whiteboard at different times to motivate my staff! Report
“Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work.” H.L. Hunt YUP. It's all about trade offs. No to that donut = yes to a healthier you. Seems a good exchange to me. Report
I'm inspired just reading the list! But then, I think that's the whole point. Thanks for posting these. Report
Thanks for the quotes! Report
Love the quotes. Thank you. Report
THANK YOU for all the fantastic quotes! I printed out the list to post on my refrigerator and will refer to them often. Hopefully I'll memorize a lot of them. Thank you again for the boost to my motivation. Report
Love them all and will use different ones depending on my day and challenges. Another one that i have posted in my cupboards and on my fridge on bright orange paper is from my favourite Biggest Loser Winner, Olivia who kept telling herself to "Finish What You Started". Report
i have this list printed out and on my fridge. it helps a little. Report
These were great! Added them to a list I started awhile back. IT WORKS!!!!!! :-) Report
Thanks so much. Printed these out for future review. Report
Very motivational! Report
hitting plateau is normal, as long as the weight doesn't bounce back and you continue doing what you do, you'll see the results eventually.

I haven't seen weight change for the last couple of years, but when my brother saw me (we haven't seen each other for more than a year), he was still surprised to see I'm in much better shape than before. that gave me motivation:)

our body takes time to rebalance during which time we may not see the move on scale.

Hope this helps others here. Cheers! Report
Awesome! Just what I needed to hear today. Thank you for all those great quotes :) Report
"you may delay but time will not". How I wish I would have started sooner. No more delays. Report
Thank you what I needed.. I am 85 pounds down since April last year.. And the scale has not moved since1/28/13 - says 165. Since then I have had more responsibility at work, family stresers and motivation has been lacking because numbers are not moving.. I had to pull myself up by the bootstraps and tell myself once again how bad do i want this.. it has kept me motivated all this time... the quotes were helpful.. Report
I was surprised that I felt like stopping - the scale did not move for only 4 days and I was so unhappy about that. I was eating properly - I was exercising - I was doing everything right but the scale would not move.
I kept at it and low and behold I dropped 2 pounds over night just like that.. Report
Yes! Yes! Yes! This Blog is great! Thank you for sharing. Report
After 1 month with the scale going up and down, any motivation helps! Report
Love these quotes! Report
Thinking some of the very same thoughts in this post..."Why bother?" But after reading these motivational quotes I'm thinking, "Why not?" Exercise and eating right is just not an option anymore! Report