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!

Our Tips to Prevent Overeating

Just about everyone has been in situations where they have eaten too much. Perhaps a meal was so delicious that passing on one more helping seemed impossible, or maybe stress has led us to snack on too much comfort food throughout the day. Overeating causes us to fill up on food while not necessarily getting the nutrition we need and can definitely get in the way us reaching our weight loss goals. If you find yourself overeating at times, here are a few strategies to keep in mind:

  • Take time to enjoy your food. If you eat in a hurry or eat while doing something else (driving, working, etc.), you brain may not quickly get the message that you are eating. This means that it will take longer for you to feel full and the desire to keep eating will continue. Try eating slowly and waiting half an hour after the meal is done. You may find that you did not need that extra serving after all.
  • Prevent diet sabotage beforehand by limiting your portions. Putting a lot of food on your plate can make you feel obligated to eat a larger serving than you really need. Also, if you place additional serving out of immediate reach—for instance, on the kitchen counter rather than the dinner table—it can reduce the temptation for another helping.
  • Have a healthy snack in between meals. Snacks such as fruit or low-fat cheese with crackers can help keep your blood sugar in check, reducing the need to eat high-carbohydrate foods for energy. Eating snacks can actually help you in your weight loss because your body will feel less hungry when meal time comes around and there will be less of an urge to eat a larger meal.
  • Start your meal off with some fiber. Salads and vegetable broth soups contain fiber which, in addition to their nutritional value, causes your stomach to feel fuller. Having one of these healthy choices at the beginning can make the rest of the meal feel more satisfying.
  • Drink plenty of water throughout the day and with meals. Dehydration is one of the factors that cuases your body feel hungry, so drinking a glass while you eat will make you feel fuller than otherwise. The action of drinking will also cause you to eat your meal more slowly.



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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.”