Motivation Articles

10 Ways to Get Organized for Weight Loss

Change Your Environment to Change Your Body

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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 founded EnerG Coaching, LLC to help individuals struggling with health issues that can be impacted by positive lifestyle change, such as weight loss, stress management, exercise, and life/work balance. As a professional wellness coach and certified personal trainer, Ellen holds a BS and Masters in Physical Education and is certified by ACSM, AFAA, and Wellcoaches Corporation. Visit her at www.EnerGcoaching.com. Get her complimentary report, 52 Tips, Tools & Tricks to Permanent Weight Loss Without Going on a Diet, at www.endtheweightlossbattle.com.

Member Comments

  • RACESMITH
    Why do you always post "10 ways to..." cant there be any more cool ways like this. I like your post so much. with these guidelines i also follow some other sites as well. May i suggest you to visit rapidweightlossca
    re.com. (Kind of similar topic) - 8/5/2015 12:41:11 AM
  • VAUKAT
    Great article, but if you click on the author's name to learn more about her, you get a KFC ad! before you get the list of references. Then all the back-page clicking in the world will not get you back from that list to the article. - 7/31/2015 11:43:16 AM
  • SIMPLYABUNDANT, I belong to the FLYLady Spark Team. We use the system of organization available for free at flylady.net. It works well for me with SparkPeople. FLYLady has suggestions for decluttering and establishing routines. If you want, you can subscribe to her daily encouraging reminders, but it isn't mandatory to use her info. - 7/30/2015 11:19:34 AM
  • Excellent article! I've been looking for a Spark Team that helps with organizational skills, decluttering, minimalism, etc. If anyone knows of a good one, let me know! Thanks for presenting these ideas so clearly. - 7/30/2015 9:09:41 AM
  • Nice article, but I think being organized is a necessary, not a sufficient requirement. I've always been very organized, but it never helped me to lose weight. - 7/30/2015 8:45:44 AM
  • Love being organized, it makes every aspect of life fabulous - 7/30/2015 2:47:58 AM
  • Great article! I find that getting organized in all aspects of my life..and sustaining that habit.. can be the most challenging, difficult balancing act for me, as I work full time and have two children and a modest income. However, it has been very true for me that the more organized I become, the easier it is for me to lose weight! - 5/19/2015 10:23:02 AM
  • LEAHLISTER
    It seems organization can be directly tied to success with a lot of endeavors, and weight loss is certainly no different. Aside from that, you must also approach your weight loss as a combination of habits that promote an overall healthy LIFESTYLE. That's the "secret" to successful weight loss. In fact, check out the following article that does a wonderful job of explaining the key factors in an effective, long-term weight loss strategy: fatfreeme.net/big
    5 - 5/6/2015 1:29:30 PM
  • I'm a lawyer. One of my professors in law school told us that she could tolerate a bad lawyer, but not a disorganized one. She was right: it is incredibly difficult to do this work if you're disorganized. (Mind you, my desk is a mess and my house is cluttered, but I know where my files are, every appointment and docket and day off is on my calendar, and I have excellent support staff to keep me on track.)

    My gym bag is in my vehicle unless I'm swapping out clothes. When I'm planning to commute by bike, I plan out what I'm going to wear and I pack things the night before. (I am required to have a vehicle at work, so I drive to work with my bike and suits and lunches and then I ride home.)

    Sometimes, life is one storm after another. Controlling those things you can control, such as having a plan and a back-up plan and keeping yourself relatively organized, makes it easier to weather those storms. - 4/6/2015 12:37:22 PM
  • I really need to pay more attention to this. Just bought a book, Lose the Clutter Lose the Weight and am going to work through its six week program. My weight is actually where I want it to be but my house is so NOT. - 3/9/2015 6:08:36 PM
  • Great article. I know that when I plan my meals and put it on the fridge my son is less likely to eat for lunch what I plan to make for dinner (like the Chinese I was using to make the Ziti) Not that I am exactly where I want to be in terms of organizing I would say that organization is the key to improving different areas of your life, especially when things aren't going so well. Organizing your time may help when in a bad situation. - 1/27/2015 9:04:10 PM
  • This article is SPOT ON!
    You must plan and prepare HOW you are going to do something to reach a goal. It's not enough to say "I'll walk 15 minutes a day". When? Where? If you always work through lunch and don't have a treadmill at home, what is your walking plan? Same with food. I would (and have!) definitely make bad decisions with food if I didn't have my hard boiled eggs, salad, oatmeal, peanut butter, carrot sticks and fruit at the office every day. How else would I eat those healthy foods? If they weren't there, I'd "have" to go to McDonald's or somewhere else for lunch!
    Spot on! - 1/16/2015 10:52:41 AM
  • 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

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