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!

How To Turbo Boost Your Weight Loss Efforts

just do itNearly everyone I see at the Center for Weight Loss Success would love a prescription to ‘Turbo Boost ’ their weight loss efforts. I will share exactly how to turbo boost your efforts with what you are eating!

You know I love fitness but when it comes to getting your number on the scale to go down, focusing on what you are eating will make the biggest difference. I am going to give you the simplified version (in your weight loss program at CFWLS we make this more specific to you and your situation).

You need to pay attention to what you eat…yes, especially during your weight loss phase; you need to document what you eat. However, I know you are short on time so I will simplify it even further (you can even do this now on our CFWLS app – track your weight loss, your pictures and what you eat).

If you are willing to do just ONE thing, count your carbohydrate intake in a 24 hour period and keep it to < 50 grams.

If you are willing to do just TWO things, count your carbohydrates and protein intake in a 24 hours period and focus in keeping a 2:1 ratio of protein to carbohydrates. For example if you take in 50 grams of   carbohydrate, your protein intake should be around 100 grams. This is important to preserve your lean body mass and specifically your metabolism.

If you are willing to do THREE things, count your carbohydrates, protein and calories. As for calories, this number is different for everyone. Your calorie ceiling is essentially the total calories you can ingest and still see your number on the scale going down.

All of these numbers are also influenced by your fitness (or lack thereof). But can easily be figured out. Optimizing your hormones can also make a difference in your long term weight loss success.

This may be simple but that’s the point! Better yet, it works!

So read on and ‘turbo boost’ your efforts. If you take this information and implement, you will see your efforts pay off big time! Let us know if you need help.

Here is an additional tool! iphone5standinglt_429x1134Download our CFWLS Mobile App! Track your weight, your photos and what you eat! (CFWLS in the App Store & Center for Weight Loss Success in Google Play)


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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.”