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!

Slow it Down! Ten Days…Ten Ways

10 Practical Strategies for Slowing Down Your Eating

We tell you this all the time – it takes at least 17 minutes for the message to get from your stomach to your brain telling you “I’m full”.  As a result, you are likely to eat more than you really need – especially if you eat fast.  It may be easier said than done, but here are some strategies that are sure to help you slow down as you eat.  Savor the taste.  This will also make it easier to eat to live…not live to eat.

Add one of these tips each day for the next 10 days. By the end of the period you will have accumulated new healthy habits. It takes a little more than a month for a new habit to be ingrained in your routines so keep them rolling to make them stick.

  1. Sit down for all of your meals and snacks – this REALLY helps!
  2. Keep your serving bowls/platters off the kitchen table. Dish up each plate in the kitchen and watch serving sizes
  3. Put your utensils down between bites
  4. Use salad plates (no more than 10 inches in diameter) and small/baby utensils so you take small bites. Seafood or cocktail forks are ideal
  5. Cut foods into small pieces (like the size of a nickel)
  6. Count your chews – aim for 25-30 chews per bite of a dense food item like meats
  7. Use the “half plate strategy”:
    1. Divide the food on your plate into two halves
    2. Take note of the time
    3. Eat the first half of your food
    4. After the first half of your food is consumed, take note of the time again
    5. Wait until 15 minutes has passed and then eat the second half of your food
  8. If you are right handed, use your left hand to eat and vice versa
  9. Try to be the last one at the table to finish eating. How many minutes did it take?
  10. Control your eating environment – remove distractions such as TV – play mellow music, dim lights or light candles…remember to truly taste your food and savor the flavor

**Bonus – Avoid eating while driving – instead, drink water – it is a GREAT way to get your 8+ glasses of water in each day – I do this all the time!

*Adapted in parts from Parade Magazine

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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.”