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!

Basic Tips for Losing Weight

By making just a few changes you can really make a difference in your weight loss success.  Hopefully, you are already doing some of the things that I’m going to suggest.

  • Drink water

It may sound strange but drinking more water can reduce bloating if your body is holding onto water.  Your body cannot tell the difference between hunger and thirst so make sure you are keeping yourself well hydrated.  Replacing regular soft drinks with water can save you hundreds of calories.  Some people have lost a lot of weight just by swapping out water for regular soda.

  • Don’t skip meals

Many people struggling with their weight feel that by skipping meals they are eating less and therefore will lose weight.  Wrong!  You are much more likely to overeat later in the day and you may find that when you do start to eat, you just can’t stop.

  • Eat healthful snacks

Snacking can help maintain blood sugar that will help prevent overeating.  A protein supplement or foods such as almonds and cheese sticks will be satisfying and help you to lose weight as long as portion size is controlled.

  • Select whole grains when choosing carbohydrates

Whole grains have more fiber and therefore keep you fuller longer.  A few years ago Readers Digest printed a study where they found that foods containing fiber kept you fuller up to four times longer than foods without fiber.  Fiber also helps to prevent constipation and can reduce your risk for disease.

  • Measure your food

I know that this is not a favorable request because it takes effort.  Most people underestimate how much they are really eating and once you know what a serving of a particular food looks like, it will always be the same.  Buy yourself a small food scale and some measuring cups and spoons.  They are not expensive but a great investment for weight loss success.

  • Read food labels

Learning to read food labels will help you to compare foods with their nutritional content and calories per serving.  You may be surprised at what you discover.

  • Journal

Writing down what you eat is essential for long term weight loss success.  It will give you an awareness of you current eating habits so that you can make the necessary changes.

  • Get active

Exercising boosts your metabolism which helps you to lose weight more easily and it is exceptionally important for weight maintenance.

You may find that just by adding one or more of these tips into your daily routine, you can transform your body.  Small changes can lead to lasting results.  Contact us to see how we can help you achieve success this time!

Share or Bookmark


Let us know how we can help you reach your goals!

You have questions; we have answers! Just reach out to us and we’ll help you figure out the best way forward. Our team looks forward to guiding you every step of the way.

TEXT: Sign up for text messaging and never miss a sale! Text CFWLS to 833-619-0462 for money-saving special discounts.

EMAIL: Sign up for news, information, and special product discount emails. Click here to subscribe.

Join our Email List!

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.”