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!

Do Your Weight Loss Goals Make The Grade?

ultimate goalWeight-loss goals can mean the difference between success and failure.  Well-planned weight loss goals provide a plan that keeps you focused and motivated.  Poorly planned goals, on the other hand, are unrealistic and almost impossible to achieve.  If you set unrealistic goals, you will probably end up frustrated and discouraged and decide to quit all your efforts to lose weight.  These tips will help you create well-planned weight loss goals that will have you on the path to weight loss success:

  1. Begin by breaking down one big goal into a series of smaller ones. Having one big goal can be overwhelming, especially if you have a lot of weight to lose.  Take small steps to meet your main goal and you will be more likely to succeed because small goals are more manageable.  Consider short-term goals as stepping stones to reaching long-term goals.
  2.  Be willing to change your goals as you progress. You may find that your smaller goals are not challenging enough and you may need to adjust them as you adapt to your new lifestyle.  Review your goals each week, think about what worked and what didn’t and make new goals accordingly.
  3.  Set goals that take your personal capabilities into consideration. Take your schedule, fitness level and health into consideration, and your goals will be more achievable.
  4.   Make sure that your weight loss goals are realistic. Don’t expect rapid weight loss. Safe weight loss is usually around 2 pounds each week. This means that you will need to burn about an extra 1,000 calories each day.  You can do this by cutting back the calories and adding extra activity into your life every day.
  5.  Focus on changing your habits. Changing your habits and making a lifestyle change is the key to successful weight loss.  Focus on the process of change and not on the outcome.
  6.  Identify potential setbacks. By recognizing potential setbacks beforehand, you can brainstorm strategies that will help you to overcome them and keep you on track.  Setbacks are normal and most of us have experienced them.
  7.  Write down your goals. You will be more successful if you write down all the details of your goals.  It will help to make you more aware of your expectations, give you more accountability and serve as a great reference tool as to what works and what doesn’t.
  8.  Timing can make the difference between success and failure. Timing is crucial.  You may need to look at your life and resolve some issues first. Make sure that other stressors such as work and personal life are as calm as you can make them.  Don’t start a weight loss plan and a new job at the same time. Once you have chosen a starting date to lose weight – don’t put it off!

At Dr. Clark’s Center for Weight Loss Success you will learn that goals need to be SMART – meaning that they need to be Specific, Measurable, Attainable, Realistic and Time-bound.  Set your personal goals and get started!  You’ll find that realistic and well-planned goals will help you have a more successful weight loss program.


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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.”