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!

Changing Habits…Changing Your Life

Be Positive!
Be Positive!

Are you still on track with your New Year’s Resolutions?  What happened?  Changing habits that we’ve acquired in our lifetime can seem almost impossible. Take it one step at a time – we believe in you!


#10: Never skip breakfast. Whether your food plan calls for a protein shake or scrambled eggs and cheese, make an effort to sit down at the table and consciously enjoy your breakfast.
#9: Eat all of your meals and snacks at a designated eating space and preferably the same time of day.
#8: Write it in your journal before you eat it. You are less likely to misjudge your servings if you have them measured and written down first.
#7: During meal times, keep serving dishes off the table and dispose of leftovers immediately.
#6: Know your most vulnerable times for snacking and plan your defense before temptation strikes. Go for a walk, exercise, or phone a friend and catch up.
#5: Donate the clothes you no longer fit into. This keeps you from falling back into a “comfort zone”, as you will immediately notice your new clothes feeling snug.
#4: Recognize your accomplishments. Don’t save rewards just for reaching major goals, go ahead and treat yourself when you pass on a soda or your favorite dessert. Take the money you would have spent on the on them and put it in a special “rewards” jar. As it adds up, take yourself out for a manicure or a new pair of gloves. Anything that makes you feel special.
#3: Put your meals on smaller plates or in shallow bowls. Dinner plates have gotten larger over the years!
#2: Clean out the pantry. It sounds like a simple thing, but for those of us with families to care for we often have things around that we shouldn’t.  If you can’t keep it out of the house, keep it out of sight. Place them in paper bags and store them in the back of the cupboard.
And the primary tip that works time & again is:

#1: Increase water intake to 8 cups of water per day. This helps you to feel “full”, as well as cleaning out your system. If you feel you’re unable to start drinking large quantities right away, just be sure to start drinking more than you are now.
Small steps – if you find yourself overwhelmed at the thought of taking on all of these at once, just pick one and go from there. The minute you start somewhere you are on the way to a healthier and happier life.

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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.”