If you’re experiencing setbacks on your weight loss journey, you probably know all too well how easy it is to engage in negative self-talk. However, doing so will only stand in the way of achieving your goals. That’s why it’s crucial to actively practice self-compassion — and mantras are among the best tools to foster positivity and progress alike.

In fact, a systematic review found that self-compassion interventions improved eating behaviors in 15 of 20 studies, physical activity behaviors in six of nine studies, and weight loss in six of 11 studies. Authors of another research review found that mindfulness interventions (including but not limited to self-compassion practices and meditation) enhanced weight loss, food awareness, and self-acceptance of body image while also curbing emotional eating and food cravings.

Ready to swap criticism for kindness and handle challenges without derailing your progress? Consider adopting the expert-vetted weight loss mantras below.

1. “When I feel better, I do better.”

This mantra is a great starting point to reframe your beliefs about yourself while giving yourself the kindness and consideration you deserve. Soon enough, it can create a domino effect in your thoughts, behaviors, and actions.

“This positive mantra shifts your focus from self-doubt to self-care, empowering you to make choices that help you feel and be your best,” says Jacqueline Gomes, a New Jersey–based registered dietitian and author of 52 Weekly Health Habits Tracker. She says that while diet and exercise are tools to achieve your desired weight loss goals, the right mindset is key to setting yourself up for success.

Supatra Tovar, PsyD, a clinical psychologist, registered dietitian, and fitness expert in Pasadena, California, agrees, noting that weight loss isn’t just about what you do, but also how you think and feel. “A positive mindset and self-compassion are foundational to any sustainable weight loss journey because they address the underlying mental and emotional patterns that often drive eating behaviors,” she explains. “[Using] empowering mantras and embracing a mindset of positivity and self-compassion create a foundation for lasting change.”

By repeating this mantra, you’ll:

• Internalize the fact that you (and your state of mind) matter
• Motivate yourself to practice self-care and compassion
• Operate from solid ground to make progress on your weight loss goals
• Stay committed in the face of challenges or setbacks

2. “I nourish my body because it deserves love and care.”

According to Tovar, this mantra for weight loss rewrites negative statements such as “I’m dieting because I hate how I look” or “I’ll never love my body.” Instead, the focus shifts from punishment to self-love.

“It encourages people to see food and exercise as acts of self-respect rather than tools for achieving an ideal appearance,” Tovar explains. “This mindset creates a more sustainable relationship with health behaviors, free of guilt or resentment.”

In practice, this could resemble:

• Being grateful to fill your plate with home-cooked greens and balanced macros
• Looking forward to gym days since you know you’ll leave healthier, stronger, and more empowered
• Understanding that you’re making investments in your long-term well-being

3. “Every small choice is a step for my health.”

This mantra encourages you to celebrate every win, no matter how big or small it may be.

“It reframes the journey as a series of small, achievable steps. It reminds people that every healthy choice — whether it’s drinking water instead of soda or taking a short walk — builds momentum toward their goal,” Tovar explains. This mantra emphasizes the power of making positive choices here and now, instead of focusing on a future outcome that may seem difficult and far from reach.

This mantra also allows you to break free from rigidity. For instance, if you’re too tired for an evening run but can fit in a quick yoga flow, you can silence any sense of failure knowing you still did something good for your mind and body that day. The same goes for when it may be challenging to maintain your current diet — say, while dining out or traveling — but you still make an effort to prioritize lean protein, healthy fats, fiber, and plenty of produce.

4. “One meal, one workout, one day at a time.”

Similar to the mantra above, this one dismisses intimidating, all-or-nothing approaches to weight loss.

“This mantra replaces the mindset of needing to change your entire life to be successful, making progress feel achievable,” Gomes explains. It breaks your journey into small yet still significant steps so you stay positive, proactive, and present, rather than overwhelmed.

While anyone could benefit from repeating this mantra, it’s particularly suitable for those who:

• Are just beginning their weight loss journey
• Need more focus and encouragement to stay the course
• Are resistant to change
• Are prone to being discouraged by minor setbacks

5. “Progress, not perfection, is my goal.”

Both Gomes and Tovar believe this is one of the best mantras to foster self-compassion in your quest to lose weight.

To start, it takes the sense of failure — which all too often leads to throwing in the towel, says Gomes — out of the picture. (Being gentle and accepting, on the other hand, can help overcome feelings of shame and promote dietary adherence. Per a study of 56 adults with overweight or obesity, self-compassion mediated negative reactions to perceived dietary lapses, and also positively related to intention and belief in their ability to continue dieting.)

“This mantra reminds people that growth comes from persistence, not perfection,” Tovar explains. “It encourages them to view setbacks as opportunities to learn rather than reasons to give up. This perspective keeps people engaged and motivated, even when the journey isn’t linear.”

This mantra comes in handy when you feel like you’ve fallen short in your weight loss journey, such as by skipping a workout or eating foods that are associated with weight gain. Repeating it will help you internalize the fact that such one-offs won’t derail your progress completely. It can also inspire you to stay resilient and make healthy choices moving forward.

The Wrap-Up

Diet and exercise are integral to losing weight, but so is being kind and compassionate to yourself throughout your journey. While it may be difficult to stay positive in the face of setbacks or challenges, it’s far from impossible — especially when you replace negative self-talk and feelings of defeat with empowering mantras and self-assurance. Repeating self-compassion mantras can help you rewrite your internal narrative, regulate your emotions, and ultimately bolster not only your weight loss goals, but also your sense of self-worth.

Editorial Resources and Fact-Checking

• Brenton-Peters J et al. Self-Compassion in Weight Management: A Systematic Review. Journal of Psychosomatic Research. November 2021.
• Pellegrini M et al. The Use of Self-Help Strategies in Obesity Treatment. A Narrative Review Focused on Hypnosis and Mindfulness. Current Obesity Reports. May 29, 2021.
• Thøgersen-Ntoumani C et al. Does Self-Compassion Help to Deal With Dietary Lapses Among Overweight and Obese Adults Who Pursue Weight-Loss Goals? British Journal of Health Psychology. December 24, 2020.