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!

Is There a Trick to Eating Out?

Mindful eating - be aware
Mindful eating – be aware

Eating out can be a treat – no veggies to prep or dishes to wash – but it can also tempt us into ordering something that we wouldn’t normally eat.  (And that something may not fit the parameters of your weight loss plan!) By following a few simple guidelines, you will find that you can dine out without worry and still see success at the scale.

If you are planning to go to a restaurant that is part of a chain, the corporate website should have all of the nutrition facts online and ready for you to make a selection before you even get into the car.

· Look for items that have at least twice as much protein as carbohydrates.  Remember the protein to carb ratio applies to the meal as a whole.

· A salad is not necessarily a safe bet.  Many large salads weigh in at over 600 calories. Check the website or ask your server.

· Once inside, ask to sit in a quiet section of the restaurant. You tend to eat more when distracted by a noisy or busy atmosphere.

· When the waiter arrives, indicate that you are ready and place your order first.

· Just say ‘No thank you’ when the bread or chip basket is placed on the table or ask your companions to place it on the other end of the table.

· Ask for your salad dressing to be served on the side and eat around the croutons.

· Order meat and seafood that is broiled, baked, grilled or steamed without extra fats or crunchy  coatings.

· Don’t be afraid to ask for substitutions.  Order a second vegetable or a side salad in place of the starch that is typically listed with the main course.

· If you don’t see anything on the menu that you want, check out the appetizers. Ask for it to be brought out during the main course.

· If everyone is having dessert, offer to split one with someone and keep your    portion to a bite or two.

From the time you sit down until you get up to leave, remember who is in charge.  You are paying for both food and service and may ask for things to be prepared to your liking. This may take a little practice if you aren’t used to getting things your way!

docweightloss-cover-600x600For a few extra tips – tune in to the episode ‘Fast Food Without Diet Disaster’ on Doc Weight Loss!     Video podcast


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.”