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!

The Importance of Breakfast

One thing I’ve noticed in all the years that I have worked in both fitness and weight management is the amount of people who skip breakfast.  Either people complain that they don’t have time to eat in the morning or they believe that skipping breakfast will cut calories and therefore, help them to lose weight.  Research has consistently shown that that the people who successfully lose weight are the ones that wake up and eat breakfast.

Why is breakfast considered to be the most important meal of the day?

  1. Firstly: Eating a healthy breakfast can reduce hunger throughout the day so that better food choices can be made the rest of the day and portion sizes can be controlled.
  2. Eating breakfast will give you more energy for the rest of the day and studies have shown that people are better able to focus and function throughout the day.
  3. For many people, eating breakfast is part of a healthy lifestyle so they are more likely to set a healthy precedent for the rest of the day by making wiser food choices and exercising.
  4. People who eat breakfast regularly tend to eat fewer calories from fat and have a better vitamin and mineral intake.

So, how can we work breakfast into our busy lives?

  • Prepare the night before by planning what you are going to eat the next morning and have it ready to go.
  • Place a list of foods on your fridge that are quick and easy but also ones that you enjoy.  It will make it easier to choose what to have for breakfast the next morning.
  • Decide to drive through a fast food restaurant on your way to work but know ahead of time what healthy choice you will be ordering.

Finally, the following are some foods that you might consider for breakfast:

  • Protein shakes.  Select already pre-mixed shakes or ones that are easily prepared by adding water.
  • Eggs.  They are great for satiety and that is partly because they are high in protein.  Proteins require more calories to digest.  If cholesterol is a concern, egg whites are also high in protein and a great alternative.
  • Dairy products such as cottage cheese, yogurts and milk are also high in protein but take the carbohydrate count into consideration for the rest of the day.
  • High-fiber complex carbohydrates found in whole grains and cereals will also help to keep you satisfied because fiber increases the sensation of fullness.  Low carbohydrate tortillas are great for using as wraps.  Cheese, eggs, Canadian bacon and deli meat are just some of the foods that you could place inside the wrap.  Just make sure that you are getting adequate protein and keep track of your carbohydrate intake for the rest of the day.

Next time you are tempted to skip breakfast, remember that many studies, in both adults and children, have shown that breakfast eaters tend to weigh less than breakfast skippers.

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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.”