1. “Motivation is what gets you started. Habit is what keeps you going.” — Jim Ryun.
Why it helps: This classic quote from former Olympian Jim Ryun highlights a crucial truth: initial motivation can only take you so far. You might feel inspired to hit the gym or start a diet after a pep talk, but it’s consistent habits that determine your long-term success. Research backs this up. Studies on behavior change show that once a routine is established, it requires less willpower to maintain (1). In one study, participants who developed strong healthy habits were better protected against weight regain (2). In short, motivation may light the fire, but habit keeps the flame burning.
2. “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” — Aristotle.
Why it helps: Over 2,000 years ago, the philosopher Aristotle pinpointed the power of repetition. This quote reminds us that your daily actions define your outcomes. Want to lose fat? It’s not a one-time act of willpower or a one-week diet that makes it happen – it’s the accumulation of healthier choices day after day. Small decisions (choosing water over soda, taking the stairs, prepping a home-cooked meal) might feel insignificant in the moment, but over time they build excellence. In the context of weight loss, excellence is sustainable fat loss and improved health. Change your routine, and you change yourself.
3. “Inspiration is for amateurs. The rest of us just show up and get to work.” — Chuck Close.
Why it helps: Renowned artist Chuck Close wasn’t talking about fitness, but his no-nonsense wisdom applies perfectly. Too many people wait to feel motivated or inspired before taking action – and end up waiting forever. If you only exercise or eat right when you’re “in the mood,” you’ll be inconsistent at best. Psychologists note that action can trigger motivation more often than the reverse – doing something productive (like a quick workout) can create a positive feedback loop that makes you feel more motivated afterward, not vice versa (3). So, on the days motivation is MIA, show up anyway. The results will follow.
4. “Don’t expect to be motivated every day to get out there and make things happen. You won’t be. Don’t count on motivation. Count on discipline.” — Jocko Willink.
Why it helps: This quote from former Navy SEAL Jocko Willink is a blunt reality check. Even the most driven people aren’t fired up 24/7. That’s okay. Discipline is like a muscle—the more you use it, the stronger it gets. Studies show that establishing routines (like a fixed exercise time) helps people stick to their program long-term (4). Willink’s advice echoes this science: rely on systems and self-discipline, not fleeting motivation.
5. “Enthusiasm is common. Endurance is rare.” — Angela Duckworth.
Why it helps: Angela Duckworth’s research on grit (perseverance and passion for long-term goals) found that people with higher grit achieve more—even beyond what talent predicts (5). In weight loss, endurance means consistency and resilience. When your initial excitement fades, double down on building the rare trait of endurance. Anyone can be excited at the start; be the one who endures to the finish line.
6. “You do not rise to the level of your goals. You fall to the level of your systems.” — James Clear.
Why it helps: When life gets hectic, you’ll default to your preparation and routines—your “systems.” Pre-portioned meals, scheduled workouts, and a support structure matter more than vague intentions. As Clear says, goals set a direction, but “you must win with your habits” (6).
7. “A goal without a plan is just a wish.” — Antoine de Saint-Exupéry.
Why it helps: This quote reminds us that wishing for fat loss isn’t enough—having a clear, structured plan makes it real. Research shows that planning meals and workouts in advance correlates with better adherence and results (7). Map your goal to a plan—and execute it.
8. “It’s not what you do once in a while; it’s what you do day in and day out that makes the difference.” — Jenny Craig.
Why it helps: Losing fat takes persistence. Keeping it off takes consistency. Research shows that the majority of people who lose a significant amount of weight regain much of it over time, largely due to powerful biological responses that promote weight regain (8).
9. “If you are persistent, you will get it. If you are consistent, you will keep it.” — Harvey Mackay.
Why it helps: Losing fat takes persistence. Keeping it off takes consistency. Roughly 80% of people who lose a significant amount of weight gain it back (8). The difference? Continued habits. Weigh in regularly. Keep strength training. Monitor food intake. Stay in the game long-term.
10. “It’s not about perfect. It’s about effort. And when you bring that effort every single day, that’s where transformation happens. That’s how change occurs.” — Jillian Michaels.
Why it helps: Nobody is perfect, but everyone can bring effort. Research shows that practicing self-compassion after setbacks improves adherence (9). Don’t aim for flawless—aim for consistent effort. Progress, not perfection, is what gets results.
11. “He who has a why to live can bear almost any how.” — Viktor Frankl.
Why it helps: Originally said by Nietzsche, this quote was powerfully reframed by Viktor Frankl. If you know why you want to lose fat—your deep, personal reason—you can endure the challenging “how.” Studies show that intrinsic motivation (like improving health or gaining confidence) predicts better long-term success (10).
12. “Not wanting to look bad in a bathing suit isn’t enough—you need a deeper motivation rooted in self-respect and purpose.” — Randell Allen, Creator of the PlateauBreaker Diet.
Why it helps: Vanity fades. Purpose doesn’t. A meaningful reason—like being strong for your kids or living pain-free—will fuel long-term behavior change far better than aesthetics. The best results come from purpose-driven action.
13. “Your best weight is whatever weight you reach when you’re living the healthiest life you actually enjoy.” — Dr. Yoni Freedhoff.
Why it helps: This quote reframes what success looks like. Your “goal weight” should be the outcome of a lifestyle you can sustain and enjoy. Research shows that people who make small, consistent health improvements can achieve significant metabolic improvements without extreme weight loss (11).
14. “The best diet is the one you don’t know you’re on.” — Brian Wansink, PhD.
Why it helps: If your eating plan feels natural and enjoyable, you’re more likely to stick with it. Wansink’s research found that changing your food environment—like using smaller plates or keeping fruit visible—leads to automatic better choices (12). Make the healthy option the easy one.
15. “Motivation is fleeting; structure is what sustains you when motivation fades.” — Randell Allen, Creator of the PlateauBreaker Diet.
Why it helps: Systems, not feelings, keep you on track. Use calendars, food logs, checklists, and accountability to make healthy behaviors automatic. Structure creates consistency—and consistency delivers fat loss results (13).
✏︎ The Bottom Line
Motivation may get the ball rolling, but structure, purpose, and daily consistency are what truly drive sustainable fat loss. Let these quotes reframe your thinking and guide your habits—so you can stop relying on inspiration and start building systems that last.
Download your free eBook: [“10 Weight Loss Myths That Are Keeping You Stuck—And How to Break Free”] to learn the truths that help PlateauBreaker members lose fat for good.
Download our free eBook
10 Weight Loss Myths That Are Keeping You Stuck – And How to Break Free
Bibliography
(1) Lally, Phillippa, et al. “How are habits formed: Modelling habit formation in the real world.” Eur J Soc Psychol, vol. 40, no. 6, 2010, pp. 998–1009. https://onlinelibrary.wiley.com/doi/10.1002/ejsp.674
(2) Teixeira, Pedro J., et al. “Motivation, self-determination, and long-term weight control.” Int J Behav Nutr Phys Act, vol. 9, 2012, p. 22. https://ijbnpa.biomedcentral.com/articles/10.1186/1479-5868-9-22
(3) Phillips, L. A., et al. “Intrinsic Rewards Predict Exercise via Behavioral Intentions for Initiators but via Habit Strength for Maintainers.” Sport, Exercise, and Performance Psychology, vol. 5, 2016, pp. 352–364. https://psycnet.apa.org/doiLanding?doi=10.1037%2Fspy0000071
(4) Wing, R R. “Physical activity in the treatment of the adulthood overweight and obesity: current evidence and research issues.” Medicine and science in sports and exercise vol. 31,11 Suppl (1999): S547-52. doi:10.1097/00005768-199911001-00010. https://pubmed.ncbi.nlm.nih.gov/10593526/
(5) Duckworth, Angela L et al. “Grit: perseverance and passion for long-term goals.” Journal of personality and social psychology vol. 92,6 (2007): 1087-101. doi:10.1037/0022-3514.92.6.1087. https://pubmed.ncbi.nlm.nih.gov/17547490/
(6) B. Gardner et al. “Habit Formation and Behavior Change.” Oxford Research Encyclopedia of Psychology (2019). doi.org/10.1093/ACREFORE/9780190236557.013.129. https://oxfordre.com/psychology/display/10.1093/acrefore/9780190236557.001.0001/acrefore-9780190236557-e-129
(7) P. Gollwitzer et al. “Implementation intentions and goal achievement: A meta-analysis of effects and processes.” Advances in Experimental Social Psychology, 38 (2006): 69-119. https://www.sciencedirect.com/science/article/abs/pii/S0065260106380021?via%3Dihub
(8) Maclean, Paul S et al. “Biology’s response to dieting: the impetus for weight regain.” American journal of physiology. Regulatory, integrative and comparative physiology vol. 301,3 (2011): R581-600. doi:10.1152/ajpregu.00755.2010. https://pmc.ncbi.nlm.nih.gov/articles/PMC3174765/
(9) Sirois, Fuschia M, and Jameson K Hirsch. “Self-Compassion and Adherence in Five Medical Samples: the Role of Stress.” Mindfulness vol. 10,1 (2019): 46-54. doi:10.1007/s12671-018-0945-9. https://pubmed.ncbi.nlm.nih.gov/30662571/
(10) Ryan, R M, and E L Deci. “Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being.” The American psychologist vol. 55,1 (2000): 68-78. doi:10.1037//0003-066x.55.1.68. https://pubmed.ncbi.nlm.nih.gov/11392867/
(11) Joseph, Megan S et al. “Long-term outcomes following completion of a structured nutrition and exercise lifestyle intervention program for patients with metabolic syndrome.” Diabetes, metabolic syndrome and obesity : targets and therapy vol. 11 753-759. 15 Nov. 2018, doi:10.2147/DMSO.S175858. https://pubmed.ncbi.nlm.nih.gov/30532575/
(12) Paeck, Theresa, et al. “The Impact of the Eating Environment on Food Intake and Choices in a Real-Life Setting: A Systematic Review.” Foods, vol. 13, no. 13, 2024, article 2063. https://www.mdpi.com/2304-8158/13/13/2063
(13) Burke, Lora E et al. “Self-monitoring in weight loss: a systematic review of the literature.” Journal of the American Dietetic Association vol. 111,1 (2011): 92-102. doi:10.1016/j.jada.2010.10.008. https://pmc.ncbi.nlm.nih.gov/articles/PMC3268700/
