Motivation Articles

10 Ways to Get Organized for Weight Loss

Change Your Environment to Change Your Body

Organize Your Time
Whether you keep a strict schedule or not, you are probably more organized about time than you realize. You know when you must be at work, and what time you can leave.  You are aware of what time the kids have to be picked up from school, what days they have sport practice, and when they need to be at the orthodontist. If you’re a sports fan, you know what day and time the next game is on and where you'll be watching it. Now let’s take those same skills of scheduling and fine tune them for weight loss.

1. Schedule your workouts, and treat exercise time like any other appointment. Pick a specific time each week to review your calendar for the days ahead and schedule your workouts accordingly. Don’t forget to factor in transportation time if you travel to and from a gym. Take into consideration as well if you’ll need time to shower and change before the next activity. I ask my clients to anticipate any unexpected obstacles that might arise, and come up with strategies around them, just in case. In other words, always have a plan B.
2. Plan meals, grocery shopping, and time for cooking once a week.  Reviewing your schedule for the upcoming week will help you to figure out where and when you’ll be eating meals, what foods you’ll need to have on hand, and when you’ll have time to cook. Be proactive, not reactive. Don’t find yourself without a bagged lunch on the days you have meetings that usually run late, leaving you no time to go pick something up. If you tend to hit the vending machine in the afternoon, stock your office with healthy snacks for when hunger hits. Plan when you can go to the grocery store to buy what you’ll need and schedule shopping into your calendar. Do not plan elaborate meals for the days you usually get stuck working late. Grilled chicken and frozen veggies will always trump takeout Chinese food or pizza when it comes to weight loss. Learn more about planning meals and creating an easy grocery list.
3. Organize your evening to establish a bedtime routine that keeps you well rested.  There are so many reasons why sleep deprivation interferes with weight loss. Research shows that people who stay up late consume more calories than those who go to sleep at a reasonable and predictable hour each night. Sleep deprivation messes with the hormones that signal hunger and fullness levels. Plus, when you're tired, you're more emotional and your will power wanes. An organized and consistent sleep schedule won't just make you feel better—it'll keep you focused and help you reach your weight-loss goal.
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About The Author

Ellen Goldman Ellen Goldman
Ellen Goldman has bachelor's and master's degrees in health and physical education. An AFAA-certified personal trainer and certified wellness coach, she is also the founder EnerG Coaching, LLC. Through one-on-one and group sessions, Ellen helps individuals make positive lifestyle changes, lose weight, manage stress and attain work-life balance. Visit her at

Member Comments

  • Wonderful article! If I did not organize my gym stuff I think I would never exercise lol. I can improve in some of the areas made here; for instance I would like to see how I can create a calmer environment at home, especially in the areas I spend the most time in- the kitchen and the home office. Thanks! - 12/15/2014 7:28:24 AM
  • Excellent ideas. This article is a keeper! - 12/14/2014 5:26:01 PM
  • I was always wasting time and getting late because I never put my shoes away and they were all over the house. I wasted so much time every morning searching for the right cute shoes that I wanted to wear. I now put my shoes away and I have so much more time and less frustration, not to mention some days I had to go to work wearing the "not right shoes". - 11/21/2014 4:41:09 PM
    Great article. I agree when I am more organized exercise and everything goes better. - 10/5/2014 7:34:01 AM
  • Great, clear and very useful article!!! I have saved it to read it over and over. There are so many useful links and practical ideas, one can find no excuses really to avoid getting more organization in his/her personal life. I often have problems in organizing my busy life but I'm slowly learning. And every little bit I learn, i feel it makes my life better. - 10/1/2014 10:08:53 AM
  • Tremendous article and well laid out. I am a huge proponent of organization and have found it keeps me sane, peaceful and effective. When I visit friends who are NOT, it gives me a headache to see the mess everywhere, hampers overflowing, dishes in the sink, cures for rare diseases in the fridge etc. I simply refuse to visit again as it not that I don't like them but I don't want to subject myself to suffering .....not worth it...we can meet at a coffee shop or come over to my place....order in Feng Shui, losing weight or life is simply easier, better and worth the time to take control....your external world reflects your internal world....clutter out - clutter IN....Hugs to all... - 9/15/2014 2:13:17 PM
  • Great article. I agree when I am more organized exercise and everything goes better. - 8/24/2014 7:07:59 PM
  • GREAT article. Shared on Facebook and Pinterest. - 6/8/2014 10:25:52 PM
  • This is excellent and so true. My circumstances forced me to get my life organized. I still can improve in many of the areas here, especially the "create a calm environment". With demands on time and space, I need to really become creative. - 5/6/2014 8:25:20 AM
  • I love that so many resources are connected into one article. I find so like this on spark and think they're amazing. - 3/22/2014 3:44:13 PM
  • Reading this article made me more aware of just how organized I have become over the past 9 months I've been using Spark. I am amazed at how much I can accomplish each day, even though I am using 1-2 hours a day doing different forms of exercise, plus working. It is really true, organization helps a whole lot if you want to have a healthy lifestyle! - 3/22/2014 8:55:50 AM
    I find the article, overall, very encouraging and good advice, but not for every lifestyle and every person. What about if you're homeless and just struggling to find a job and a roof over your head for your child? What about if you're not able to even shop for healthy food because you are living paycheck to paycheck? All of the information on sites such as these are good ----- when you're life is in a position to support it. - 3/22/2014 6:55:50 AM
  • This was great! Good advice for every aspect of life. Thank you so much. - 3/22/2014 6:18:46 AM
  • I find cooking extra amounts when ever I do cook saves me so much time later in the week. I don't cook my too much that I will be eating later in the week. I pack my gym bag as soon as I get home (don't forget the Lysol spray) and put it in the car. I make my coffee so all I have to do is turn it on. breakfast in a bowl...add milk or microwave. All these little steps get you out the door faster with all the right tools to help make your day go smoother. Maybe now you'll have a little extra time with the honey, your kids or better yet, yourself in a nice hot bubble tub. - 3/4/2014 11:44:46 PM
  • I commute by bike several days a week, and organization is critical. I drive in on Mondays with suits & lunches for the week. Deciding Sunday evening or Monday morning what I'm going to eat and wear for the next several days is time consuming, but it means I don't have to try to carry office attire or lunches with me every morning. And that's a good thing, because I'm one of those people who wanders around the house like a zombie for the first twenty minutes after waking up.

    I also keep a gym bag in my car. There's gear in there for regular workouts or a swim workout. I keep walking shoes in my office, along with seasonally-approp
    riate gear. I try to walk at lunch at least three times a week. Having this stuff ready and accessible makes it impossible for me to come up with excuses. If I don't want to work out, I have to own that decision.

    (Yes, I recognize I am incredibly lucky to have my own office where I can store all this stuff!) - 3/4/2014 3:57:41 PM

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