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24 Motivational Quotes To Help You Push Through The Tough Days On Your Weight Loss Journey

There's one for whatever you're going through right now.

healthy woman doing some stretching workout outdoors
Luis AlvarezGetty Images

Trying to lose weight is a lot like doing an endurance run—it takes time and effort to get to the goal. Whether you are doing keto, intermittent fasting, or other kinds of diet, it's easy to lose steam. To power through these tough moments, you may want to give yourself a pep talk, take a leaf out of other people's success stories, or look for some encouraging quotes that you can apply to your weight loss journey to help you get back up and at 'em again.

But why does that happen? Hitting a plateau while trying to lose weight is totally normal and inevitable, says Kate Lemere, the chief trainer at Barry’s Chicago. “Our energy expenditure naturally decreases as we lose weight due to physiological changes such as hormonal changes and body composition,” she explains. Subconsciously, you move less as this happens. At times like these, Lemere recommends creating a new caloric deficit or making changes to your training program.

Whether you are fatigued by your workouts, crave your favorite junk food, have a big fitness challenge ahead, or just need some serious self-love, there are words for every hurdle you run into. Here, a roundup of 24 motivational quotes from celebrities, Olympic athletes, personal trainers, and fitness influencers for when you need that extra push in life. They can apply to any big goal.

adele, weight loss quote
Jewelyn Butron
1 of 24
When you get down on yourself…

​​"I think no matter what you look like, the key is to, first of all, be happy with yourself. And then you know if you want to try to improve things that you don't like about yourself, then do it after you appreciate yourself." —Adele to Mirror

rebel wilson, weight loss quote
Jewelyn Butron
2 of 24
When you feel like you're not making progress…

“Even if you have to crawl towards your goals, keep going x it will be worth it. Try and give a little bit of effort each day. I know some days are frustrating as hell, you feel like giving up, you get annoyed at the lack of progress...but good things are coming your way.” Rebel Wilson on Instagram

jennifer aniston, weight loss quote
Jewelyn Butron
3 of 24
When you really don’t feel like going to the gym…

“You know what, there are days I go, ‘I can’t’ and ‘I don’t want to,’ and I think you just have to listen to your body. So sometimes you just don’t work out. And then there are times when you go, ‘Really? Do you really not want to?’ And then if you just say, ‘OK, I’m going to get on some machine for 10 minutes,’ you just start to get the endorphins going. Then you feel great, and you just keep going. So sometimes you can actually override the ‘I don’t want to work out.” —Jennifer Aniston to WH

carrie underwood, weight loss quote
Jewelyn Butron
4 of 24
When you're frustrated about not seeing changes...

“I promise to stop analyzing every angle and every curve and every pound and every meal. I’m going to keep staying the path because it is a journey and as long as I’m always working towards my goals, one day I’ll reach them.” —Carrie Underwood on Instagram

khloe kardashian, weight loss quote
Jewelyn Butron
5 of 24
When you just don't have it in you to eat healthy…

“If you’ve lost your motivation don’t beat yourself up about it, negative thoughts only turn into negative realities. By keeping positive about your body, your inner health, your mental sanity, your fitness, and what you’re trying to achieve, you’re way more likely to succeed.” —Khloe Kardashian on Instagram

katrina scott and karena dawn, weight loss quote
Jewelyn Butron
6 of 24
When you question if you are actually getting somewhere…

“One of the greatest moments in life is realizing that two weeks ago, your body couldn’t do what it just did.” —Katrina Scott and Karena Dawn, founders of Tone It Up

kayla itsines, weight loss quote
Jewelyn Butron
7 of 24
When you feel like working out is, well, work...

“Exercise is a blessing. Not a chore.” —Kayla Itsines, personal trainer, author, and entrepreneur, on her blog

venus williams, weight loss quote
Jewelyn Butron
8 of 24
When you fall into the comparison trap…

“Have confidence! At the end of the day, you need to be your biggest cheerleader and believe in yourself. It is definitely a challenge and doesn’t happen overnight, but confidence can be learned–fake it ‘til you make it!” —Venus Williams, professional tennis player, to Forbes

lindsey vonn, weight loss quote
Jewelyn Butron
9 of 24
When you feel like you’re failing…

“Excellence is the result of a journey, a journey taken by a committed individual, who begins the trip knowing her path will include a thousand failures. But the only real failure is the failure to get back up.” —Lindsey Vonn, former Olympic skier, in a video for the Lindsey Vonn Foundation

allyson felix, weight loss quote
Jewelyn Butron
10 of 24
When you forget why you are doing this…

“One step at a time. One round at a time. Know your why. It’s really just one step at a time. Whether that’s a race or in real life. You just have to know your why.” —Allyson Felix, Olympic track and field athlete, on Instagram

jillian michaels, weight loss quote
Jewelyn Butron
11 of 24
When you beat yourself up about indulging a little or taking a break…

“It's not about perfect. It's about effort. And when you bring that effort every single day, that's where transformation happens.” —Jillian Michaels in her book Slim for Life: My Insider Secrets to Simple, Fast, and Lasting Weight Loss

naomi osaka, weight loss quote
Jewelyn Butron
12 of 24
When you feel weak...

“You just gotta keep going and fighting for everything, and one day you’ll get to where you want.” —Naomi Osaka, professional tennis player, to Teen Vogue

kate hudson, weight loss quote
Jewelyn Butron
13 of 24
When you still don't see results…

“Getting healthy is not a two-week process, it's a change of lifestyle." —Kate Hudson to Shape

kerri walsh jennings, weight loss quote
Jewelyn Butron
14 of 24
When you tell yourself you can't do it…

“That wall is your mind playing tricks on you. You just need to say ‘One more step, I can do this. I have more in me.’ You’ll be so proud of yourself once you push past your threshold.” —Kerri Walsh Jennings, Olympic beach volleyball player, to Health

lauren candall, weight loss quote
Jewelyn Butron
15 of 24
When you don’t think you can hold one more plank or lift one more time...

“If you think you’re done, you always have at least 40 percent more.” —Lauren Crandall, Olympic field hockey player, to WH

jennifer lopez, weight loss quote
Jewelyn Butron
16 of 24
When you start to lose faith in yourself…

"I feel if in your mind you can do it, you can do it. You cannot doubt yourself. Doubt is a killer.” —Jennifer Lopez to Glamour

tracy anderson, weight loss quote
Jewelyn Butron
17 of 24
When life is getting in the way...

“Prioritize movement and your health as no dream cleanse or pill will ever be a long-term solution. It isn’t selfish to put wellness-related time first—commit to yourself and know that it’s important to honor your body.” —Tracy Anderson, celebrity personal trainer, to Olivia Palermo's blog

harley pasternak, weight loss quote
Jewelyn Butron
18 of 24
When you need a push to work out...

“The 30 minutes of exercise you put in during the day, will give you an hour more of energy later in the day.” —Harley Pasternak, celebrity personal trainer, in his book Harley's 5-Factor Workout

gabriele grunewald, weight loss quote
Jewelyn Butron
19 of 24
When you just want to give up…

“It’s okay to struggle, but it’s not okay to give up on yourself or your dreams.” —Gabriele Grunewald, professional middle-distance runner, for Brooks Running

beyonce, weight loss quote
Jewelyn Butron
20 of 24
When you need a reminder to treat yourself well…

“It’s not about perfection. It’s about purpose. We have to care about our bodies and what we put in them. Women have to take the time to focus on our mental health—take time for self, for the spiritual, without feeling guilty or selfish. The world will see you the way you see you, and treat you the way you treat yourself.” —Beyoncé to Elle

jennifer hudson, weight loss quote
Jewelyn Butron
21 of 24
When you think you won't succeed…

“It's all about self-motivation because at the end of the day, you can have all the trainers and all the money in the world, but if you don't have that mindset, it's not possible." —Jennifer Hudson to Oprah

jameela jamil, weight loss quote
Jewelyn Butron
22 of 24
When you become too focused on aesthetics...

“We take so much for granted, and we take ourselves for granted. We sell ourselves short, and we buy into this nonsense all the time. I don’t think it’s wrong to take pride in your appearance, but not to the extent that it swallows you whole and completely cancels out all of the other things that make you who you are.” —Jameela Jamil in Glamour

gabby douglas, weight loss quote
Jewelyn Butron
23 of 24
When you need someone to hold you accountable...

“Choose to be around others who dream big. I truly believe in the power of mentorship, too. The right mentor will hold you accountable and encourage you to achieve the goals that you've set for yourself.” —Gabby Douglas, retired artistic gymnast, to Seventeen

shay mitchell, weight loss quote
Jewelyn Butron
24 of 24
When you don't feel body positive...

“When I was modeling, I had always been told ‘If you could lose a couple of inches, you’ll work so much more,’ or ‘You’ll do so much better if you were just a little bit skinnier.' I finally realized that no one is perfect and that I like the fact that I look different and don’t have the perfect body. No one does!” —Shay Mitchell to Seventeen

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