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!

Sweet Dreams – Get a Good Night Sleep

A good night’s sleep may be something you only dream about (no pun intended). This can be extremely frustrating! If you suffer from poor sleep, you likely know the common problems this causes such as fatigue, inability to concentrate, low libido, headaches and irritability. However, from a weight loss perspective, there is a lot more going on when you don’t get a good 7-9 hours of sleep each night.
Studies show that lack of proper sleep may put you at risk for weight gain and the development of obesity. As a quick summary, it contributes to higher levels of ghrelin (which stimulates your hunger), lower levels of leptin (which suppresses your appetite), increased evening concentrations of cortisol (which promotes the development of insulin resistance – a risk factor for obesity and diabetes). Thus, lack of adequate sleep seems to be related to an increase in hunger and appetite, and possibly to obesity. In fact, according to a pasat study, people who sleep less than six hours a day were almost 30 percent more likely to become obese than those who slept seven to nine hours.
So how can you get a good night’s sleep?  3 strategies that will help you do just that are: routine, exercise and helpful supplements.
As my wife and children can attest, I am a very “routine” oriented guy. In fact, that’s a common trait among many surgeons (which is really important when it comes to our expertise in the operating room). Not only does this help in the field of medicine, it helps me personally to get a good night’s sleep (except when duty calls at work or at home). No matter when I get home, I make sure I have had a good work-out that day. I follow the same adequate protein/controlled carbohydrate way of eating that we teach our patients. I complete any additional work that needs to be done and do everything I can to have completed my evening regime so I am quietly reading by 9:30pm (I love to read) and lights out around 10 or 10:30pm. For me, this routine helps me get a good night’s sleep and studies show that an evening routine along with the following tips will help you get a good night’s sleep:
1. Set a regular sleep schedule (I know this is hard but just give it a try).
2. Create your own relaxing bedtime routine (read a book or magazine, take a warm bath, listen to music, stretch, make your plan and simple preparations for the next day)
3. Eat right (follow the guidelines set forth at CFWLS and exercise
4. Make sure you have a comfortable bed and pillow
5. Keep your bedroom cool with few distractions
6. Consider having your hormones checked (you can do this easily at CFWLS or Center for Hormone Health and Wellness (www.centerforhormonehealthandwellness.com)
7. Consider evening supplements
Yes – sleep is that important! It’s time to feel your best so you are ready to conquer the day – no matter what your age.

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.”