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!

Get It Right This Year!

Talk show host Oprah Winfrey said, “Cheers to a new year and another chance to get it right.” It’s no surprise that the number one New Year’s Resolution every year in the U.S. is losing weight. More than two-thirds of adults are overweight or obese. Obesity leads to the following health problems/diseases: stroke, high blood pressure, high cholesterol, type II diabetes, gallbladder disease, and more. Don’t wait until the conditions in your life are perfect to start making positive changes. Starting NOW makes the conditions perfect. Each day, make a daily resolution to shed the bad habits, and establish and maintain healthier ones.

GOALS: The first step is to get a journal and write short-term and long-term goals following the SMART principle. Goals should be specific, measurable, achievable, realistic, and time-bound. Realistic goals will keep you focused and motivated. Example: “I want to lose 25 pounds by April 1st by increasing my protein 25 grams a day, cutting back carbohydrates, and exercising 5 days a week.”

OBSTACLES: Write down what your obstacles (“excuses”) are to achieving your goals. For most people, motivation is a huge factor. Being positive and optimistic are keys to motivation. Also, using rewards for achieving short-term goals are motivational, as long as the reward isn’t food related. Example: “I don’t have time for exercise and can’t give up the chocolate that I crave! But I’ll make the effort to get up 20 minutes earlier every day to walk because it will make me look and feel better. I’ll cut bread out of my diet and reduce the amount of chocolate to a few days a week. After I’ve lost 10 pounds I’m going to buy myself a new workout outfit.”

FOOD CHOICES: Keep blood sugar levels even by eating every 2 or 3 hours. Skipping meals will slow down metabolism. Consume protein at every meal/snack. Beef, pork, chicken, and seafood, are excellent choices. Strive for at least 100 grams a day. Berries are the best choice for fruit. Eat veggies that are low in carbs such as celery, radishes, spinach, broccoli, carrots, asparagus, and sweet peppers. Minimize your intake of potatoes, rice, pasta, and bread. Reduce calories and increase protein with meal replacements. Our protein shakes are filled with vitamins and minerals and taste delicious! Avoid drinking soda and juice. Fill up on water!

EXERCISE: Choose an exercise that you enjoy and will stick to. If aerobics classes are not your cup of tea, use the cross-trainer or treadmill. Walk as often as possible. Keep track of your mileage and aim for 10,000 steps a day (equivalent of 5 miles). Working out with a friend is always more fun because it’s more motivational. To reap the benefits of cardiovascular exercise, workout at least three times a week for 20 minutes minimum. Resistance exercise is crucial to weight loss because it raises Lean Body Mass. LBM is directly related to your metabolism and will help with weight loss. Examples of resistance exercises are dumbbells, weight machines, resistance bands, TRX (body weight exercises), and water exercise.

MANAGE STRESS: Our body can’t distinguish between good (job promotion) and bad (divorce) stress. It needs to be managed or it will wreak havoc on our body and sabotage weight loss efforts. Reduce stress by sleeping at least 7 hours a night, moderate exercise, relaxation (yoga), massage, or psychotherapy.

Be prepared to change your lifestyle and not look back. Every little change makes a difference. Take charge of your health before it takes charge of you. Understand setbacks occur, but remain focused on your goals and stay positive about your abilities. “People with goals succeed because they know where they’re going.”

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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.”