Hampton Roads Weight Loss

Weight Loss Tips and Healthy Recipes

Ever wondered how to make smart food choices, or do you just need a little bit of motivation to continue on your weight loss journey? We write often on weight loss topics like healthy living, fitness, and nutrition. Check back often or sign up for email updates as we share tips for your weight loss success!

Avoiding Diabetes

Preventing Diabetes

Approximately 90-95% of people with diabetes have what we refer to as type 2 or adult onset diabetes.   However, because weight is the strongest risk factor, we are seeing diabetes in a lot more young people as a result of an increasing overweight young population.  A hormone called insulin is unable to do its job well and as a result, excess sugar is left in the bloodstream.  Unless blood sugar levels are brought under control we are more susceptible to strokes, heart attacks, blindness, kidney failure and amputations.  There are many people who are pre-diabetic which means that they have blood sugar levels that are not normal but not high enough to be diagnosed as diabetic.  After a 12-hour fast blood sugar levels in the normal range should be below 100 mg/dl.  So, how do we keep our blood sugar levels in the normal range?  I’m going to go over a number of factors that were investigated by the Center of Science in the Public Interest.  Firstly:

  • Exercise

An hour a day of brisk walking can reduce the risk of diabetes by 34%.  It helps to have a high activity level but any movement is better than none.

  • Sleep

A study was presented at a recent American Heart Association conference that stated sleeping less than six hours each night made you four and a half times more likely to develop pre-diabetes.

  • Drink alcohol

No, it isn’t an excuse to start drinking, however, in one study among 20,000 male physicians, those that had 2-4 drinks a week had a 25% lower risk of diabetes, those that had 5-6 drinks a week had a 33% lower risk and those that had at least 1 drink a day, had a 43% lower risk.  It seems that a moderate consumption of alcohol could definitely be beneficial.  Moderate consumption would be 1-2 drinks a day for men and 1 for women.

  • Coffee

Evidence seems to be showing that both caffeinated and decaffeinated coffee reduces the risk of diabetes.  In one study of 88,000 nurses, those who drank 1 cup a day reduced their risk by 13%, those who drank 2-3 cups a day reduced their risk by 42% and those who drank at least 4 cups a day reduced their risk by 47%.  Drinking tea didn’t make any difference.  It goes without saying that replacing soft drinks and even perhaps fruit juices, with water will reduce calories and sugar and therefore, decrease the risk of diabetes.

  • Fats

A Nurses’ Health Study tracked more than 84,000 women over 14 years and found that 30% of them that reported consuming more trans fats had a higher risk for diabetes.  Those that reported consuming the most polyunsaturated fats had a 25% lower risk.

  • Carbohydrates

Evidence seems to suggest that refined high glycemic carbohydrates increase the risk of diabetes where as low glycemic whole grains that are high in fiber, have a lower risk.  This is partly because whole grains have nutrients such as magnesium and chromium that appear to improve insulin resistance.

  • Meat and Iron

In a study of 70,000 women, those that ate about one serving of red meat each day had a 22% higher risk of diabetes than those who ate about one serving weekly.  It is thought that this may be a result of heme iron found in animal foods.  A study of 35,000 women found that those who consumed the most heme iron had a higher risk of diabetes than those who consumed the least.

  • And finally Vitamin D

Many studies have shown that people with higher blood levels of Vitamin D are less likely to have diabetes.  Part of the reason could be because vitamin D is stored in body fat, which means that if you have more fat, more vitamin D is stored and less is available to circulate.

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Tina Dawson, Assistant Retail Manager

With over 30 years of experience in IT, Finance, and Healthcare fields, Tina has served the healthcare industry in such roles as Project Manager, Practice Manager, Physician Recruitment and assisted with electronic medical record (EMR) conversions. She attended the University of Maryland in both Asia and Europe majoring in Computer Science and is fascinated with learning new technologies. Tina enjoys educating our clients on our products and programs and “celebrating their successes and milestones…one pound at a time!”. Don’t be surprised if she gives you a hug! For fitness and fun, she likes to “slog” (slow jog) races and enjoys competing in half marathons. “Come out and join me for the next one. Believe in yourself and you CAN do it!” For more information on weight loss in Virginia, please contact (phone or text) us at (757) 873-1880 today!

Jessica Kirby, Medical Receptionist

Jessica croppedJessica is the newest addition to the team here at CFWLS.

Dani Colley, Medical Assistant

Dani has over 35 years of experience in the medical field and has been working as Dr. Clark’s Medical Assistant for over 15 years. Her area of expertise is with the surgical patients. She works closely with Dr. Clark and is always just a phone call away to answer your questions or just lend an encouraging word!

Dani spends her spare time volunteering at an equine rescue or riding rescue horses.

Dawn Olson, LWMC, CPT, Education & Fitness Coordinator

Although her initial career was in Finance, Dawn’s passion for health & fitness motivated her to re-direct her energy toward helping others reach their goal toward a strong & healthy life. Counseling patients and teaching My Weight Loss Academy™ classes in lifestyle modification and nutrition keeps her smiling. “This is far more than a job, it’s an opportunity to help people learn and make positive changes in their health. Each day brings a new reward!”

Dawn is a certified personal trainer and worked in various fitness facilities before joining us in 2009. She also holds certifications in Exercise & the Older Adult, Aquatic Exercise, Chronic Diseases and Disabilities, Facilitated Stretching, Fitness Therapy and Lifestyle & Weight Management.

Cat Williamson, Office Manager

Cat Williamson was born and raised in Hampton Roads. She feels blessed that she lives close to the Ocean as well as the Mountains since she enjoys taking weekend trips with her Hubby. Cat has worked in a medical setting for more than 35 years and started working for Dr. Clark as his Surgical Coordinator over fifteen years ago. Due to her longevity here at CFWLS, she has “well rounded” knowledge in each program (medical or surgical) that Dr. Clark’s Center for Weight Loss Success offers. Cat, as the Office Manager ensures that daily structure is handled with a balance of professionalism and excitement for each of our Patient’s weight loss journey. She feels rewarded each time a Patient or Client peeks into her office to share yet another milestone toward their new life!

Cat Keller, Retail Sales Manager

CatCat Keller has a wealth of experience in marketing, e-marketing, advertising and customer service and manages our Weight Loss Nutritional Store. She is always planning something fun and exciting. special events, discounts, giveaways – it’s never a dull moment. She is happy to help you with questions you may have regarding our products or services. Cat is a graduate of William & Mary, where she studied Government/Pre-Law and minored in Marketing.

“My ultimate goal here at Center for Weight Loss Success is to help our clients be successful in their weight loss. We all know how wonderful it is to win a long fought battle. The battle against weight gain, and the poor health it eventually brings is, I believe, one of the most important to win because it brings with it the biggest pay off of all…a longer, healthier life. That is what motivates me to come to work everyday, it’s the opportunity to help a client achieve a renewed zest for life.”