Ever felt so good after working out that you told yourself you just have to do it again? But on the next day, you’ve lost all motivation and you resort back to your old, unhealthy ways. Many people have been on the same boat. You may want to sweat more often, but you simply lack the drive to include fitness in your daily routine.

Many say you just have to work through it. Others explain that it takes a full month of doing something regularly to make it become a habit. But these vague tips may not be too useful. What you need are science-approved ways of finding motivation to workout.

Real rewards can make you hit the gym regularly

If losing weight or getting washboard abs isn’t enough of an incentive, then trying giving yourself real rewards by sticking to your training regimen. For instance, if you were able to complete your 4 workout sessions for the week, treat yourself to a nice dinner at your favorite restaurant. Getting rewards is an essential part of forming new habits. Your brain starts to associate exercising with something positive, making you feel a lot more inspired during your workouts.

Hold yourself accountable for your actions

You can try making a contract with your friends or family. Agree to pay a given amount of money if you don’t show up for your fitness class. This is a very simple approach that has been proven very effective. Paying money isn’t necessary, but it’s a huge motivating factor for many people. The sheer embarrassment of not living up to your word is sometimes enough to push you to commit to your training regimen.

Identify problems and solve them

When you don’t feel motivated to work out, try to identify what causes the problem in the first place. Some people recommend positive thinking to beat laziness. But studies show that positive thinking wouldn’t be effective unless you come up with a concrete solution to the problem. So if you lack workout motivation because it’s too early in the morning, then consider pushing your workout schedule later in the day.

Add variety to your routine

Showing up at the gym only to perform the same exercises can get boring. Try adding some variety to your workouts by enrolling in fitness classes, engaging in sports, and using gym equipment you haven’t touched before. This can bring excitement to your workout, making you feel as if it’s your first time.

Find support from others

There are plenty of people out there who also feel uninspired to work out. You can join local fitness communities to meet new people to share your experiences with. Scouring the internet for online forums and Facebook groups can also make a huge difference. Getting support from other people can help you get to your fitness goals a lot quicker.

It’s important to understand that you can always do something when you don’t feel like exercising. These tried and proven ways of finding motivation to workout can give you that much needed push to hit the gym and get in shape.

It is common to hear success stories about people successfully losing weight within a matter of a few months, but it is also not surprising to stumble upon not so successful stories of individuals who failed at reaching their ideal weight. You may have even failed yourself in your first attempt to shed off those extra pounds. In most cases, this failure is a by-product of lack of motivation. You simply wake up one day without the inspiration and enthusiasm to hit the gym and eat healthy.

But you still want to lower that number on the weighing scale, do you? If you answered yes, then keep reading and learn how to stay motivated to lose weight.

1. Set realistic goals
Have you read about a famous celebrity who managed to lose a lot of weight in just a few weeks? Don’t buy into the hype. Fad diets are very poorly constructed, often putting your health at risk due to severe food restrictions. Instead, be realistic in setting your fitness goals. Expecting to lose 30 pounds in one month will only set you up for failure. When trying to lose weight, slowly but surely is key. You can aim to get rid of 2 pounds each week. Those little numbers will add up real quick.

2. Customize your training regimen

If you hit the gym without a clue as to what you need to do, there’s a good chance you’ve enlisted the help of a trainer. But not all trainers know what they’re talking about. Don’t hesitate to ask the trainer for his or her qualifications. Also, don’t just emulate what others are doing. You have your own unique needs. Your training regimen must be aligned with your fitness goals. It must also be designed in such a way that maximizes your strengths and enhances your weaknesses, enabling you to get closer to your goals quickly and efficiently.

3. Enroll in a fitness class

Lifting weights and running on the treadmill without anyone to talk to can be very boring. Other than trying to make friends, you can also enroll in a fitness class. A group training session can be all you need to get motivated to work out. This way, you get to share your time at the gym with other people who also reach for the same goal, which is get rid of unwanted flabs and reduce weight.

4. Play sports

Exercising doesn’t always have to be in the form of lifting weights and jogging. You can engage in your favorite sports if that’s what you find fun. You can even step out of your comfort zone and do something you’ve never done like pole dancing or Zumba. This is an excellent way to add variety to your routine, making it more fun than simply doing the same things over and over.

5. Don’t starve yourself

Nutrition is an essential part of any weight loss program. Never make the mistake of skipping meals and starving yourself. A good diet plan for weight loss ensures that you get all the nutrients you need without making you feel hungry. And contrary to popular belief, you can still enjoy tasty meals even while on a diet. You just have to be extra careful with your calories.

By knowing how to stay motivated to lose weight, you can go back to your training regimen and healthy diet plan. Remember that results won’t present themselves to you without exerting effort first. Just enjoy everything you’re doing and you should be on track to get to your desired weight.