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!

Secrets of Meal Frequency

Did you know that the timing of your meals is one of the most important nutrition secrets for successful weight loss andmaintenance?  Unfortunately with our hectic lifestyles and schedules it can be very difficult to sticking with 3 meals a day never mind 6 small meals or 3 meals with several snacks interspersed!  Once I explain why researchers have found eating more often improves weight loss – you may decide to make an extra effort to eat more often.  Now, eating more often doesn’t mean increasing the amount that you eat, it means taking the calories that you would normally consume in a day and spreading them out throughout the day.

  • It is believed that by spacing 3 large meals in one day, you allow your body to enter the starvation mode.  When this happens your body tries to conserve as much energy as it can until the next meal because it assumes that the meal may not come.  In the starvation mode your body reduces metabolism and conserves as much fat as possible to increase your chance of survival.  The solution is to eat more often by dividing 3 large meals into 6 smaller ones.  Many of us do this by having 3 main meals and several small snacks in between.
  • By spreading your calories throughout the day you will prevent low energy and mood, and ward off hunger pangs because you will be supplying your body with enough fuel to function throughout the day.  Meal frequency regulates blood sugar levels and that eases hunger.  You will also be less likely to overeat at the next meal and that will help to prevent weight gain.
  • By eating more often throughout the day your metabolic rate will also be faster since your body’s digestive functions are more active.  Each time you eat your body’s temperature is raised slightly which, in turn, raises your metabolism.  We call that “TEF” or the “thermal effect of food.”  With your metabolism staying higher you will be in a state of burning fat throughout the day.
  • Protein from the food you consume has nitrogen and nitrogen maintains your muscle.  To maintain positive nitrogen balance throughout the day you need to consume some protein every 3-4 hours.  If we lose muscle we will burn fewer calories during the day and I know that is what we are all trying to avoid.

The ability to lose weight is under YOUR control and I hope that I have inspired some of you to eat something every few hours so please don’t skip meals –especially breakfast!

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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.”