4 Ways to Stay on Track With Your Weight Loss Goals

Some days are easier than others when it comes to managing weight-loss goals.

But when "life happens," do you have a plan?

As a health and wellness expert, a lot of what I help clients with is planning, because when you fail to plan, you plan to fail.

We all know that there are only so many hours available to get things done. Juggling work priorities and family can make it seem like there is never enough time.

My goals is to help you manage your time – and your mindset – more effectively so that you can manage your health and weight loss goals.

Here are 4 tips that will help you stay on track - no matter what life throws your way.

1. Get rid of your "All or Nothing" thinking. Just because you didn't have time to make a lunch, that doesn't mean that you abandon all of your efforts and grab a few slices of pizza and a soda for lunch. What's a healthier alternative that is available? Can you chose that instead? Or can you indulge in one slice of pizza with a salad and water? Remember, there are always options. The same goes for exercise. Slept through your alarm and can't fit in your normal routine? Can you fit in a shorter routine at home? And don’t forget to sneak in exercise during the workday. Take the stairs and park further away from the entrance. Something is better than nothing.

2. Save time with meal prep. I get it... you're busy with work and family. Guess what, healthy eating can be made simpler and easier through planning and preparation. Can you carve out a few hours over the weekend to prep healthy meals and snacks in order to make the rest of the week's meals grab-and-go? Some of my favorites: cooking double the amount of chicken breasts so that I can use the chicken for a meal and chicken salad for lunches. And roasting a few trays of vegetables to serve as sides or toss with pasta. Other options: Pre-sliced veggies and Rotisserie chicken are available at most markets. There are also meal delivery services that will send you pre-portioned and prepped ingredients that you can throw together into an easy meal.

3. Don't go hungry. During busy times, you're likely spending a lot of time at the office or in the car, so keep healthy, portable snacks on hand. You don’t ever want to get to the point that you’re famished. A good rule-of-thumb is to eat every 3- 4 hours. Toss snacks in your bag or keep them in your desk so you can reach for something healthy, rather than using the vending machine or stopping at a convenience store. Apples, pre-portioned nuts and turkey jerky are a few of my favorites.

4. Pay attention. When you're busy, too often you end up eating at your desk while working, or eating while driving. This type of mindless eating inhibits the brain's ability to effectively gauge how much you've eaten. Did you know it takes 20 minutes for the message to get from your gut to your brain to tell you that you’re hungry?? If you chew your food slowly and mindfully, you'll find you get full quicker. This will prevent you from having to seek out a snack later on.