Have you lost your motivation to work out? Do you find it hard to get to the gym and start exercising? If so, it’s time to change your approach. Simple things, such as setting fitness goals, buying a new pair of sneakers, or changing your workout plan, can boost your motivation. Even the most enthusiastic gym buffs hit plateaus and feel like giving up in some point in time. The key to overcoming boredom is to keep your workouts fun and set meaningful goals.

So, here are some useful tips on how to stay motivated to reach your fitness goals and overcome plateaus:

Set Realistic Goals

The first step is to decide why you want to work out or start a new diet in the first place. Is it because you carry a few extra pounds? Or maybe you wish to build muscle and get leaner at the same time? Do you want to improve your health and stay fit year round? Write down your fitness and weight loss goals, and then come up with a plan to achieve them.

Make sure your objectives are clear, realistic, and attainable. Losing 20 pounds in two weeks is possible, but unlikely to happen. Unless you’re on a strict low calorie diet and work out every day, you won’t lose that much weight in such a short time. It’s not healthy either, so forget about it. However, losing 20 pounds in five weeks is a realistic goal. It’s important to set goals that are attainable and time-bound. You should be able to measure your progress and break your long term goals into smaller goals. Knowing that you have a deadline will keep you motivated.

Make a Plan and Stick to It

Once you know what your goals are, make a plan to achieve them. Consider your schedule as well as your budget and your availability. Take your workouts seriously and stick to your plan. Be in it for the long run. Stop making excuses to skip your workouts. After all, everyone has problems at work or at home, but they still find time for exercise.

Change Your Eating Habits

Not even the best exercise plan can compensate for bad eating. Regardless of how hard you work out, you’ll get little or no results if your diet is based on sugars, trans fats, and processed food. Commit yourself to eating healthy 80 percent of the time. Create a diet that meets your needs and preferences. Make sure your daily meals include lean protein, complex carbohydrates, and heart-healthy fats.

If you have a sweet tooth, replace sugar with stevia and choose nutritious snacks that satisfy your cravings. Dark chocolate, peanut butter, and whey protein should be on top of your list. Make your own protein bars, high protein cookies, and peanut butter sandwiches. Mix and match ingredients to prepare healthy treats that fit into your diet.

Monitor Your Progress

As you change your diet and exercise routine, take before and after photos to document your progress. Measure your waist, hips, arms, back, and thighs, weigh yourself once a week and keep a workout diary. Write down what you eat, what exercises you do, and how often hit the gym. This will make it easier to track your results and adjust your workouts along the way.

Don’t rely too much on the scale. Even though it’s recommended to weigh yourself regularly, the results might not reflect your progress. For example, if you lose fat and build muscle, your weight may remain the same or even go up. For more accurate results, use skinfold calipers or a body scale that shows how much muscle, water, and fat you carry.