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 Journaling

The Importance of Journaling

    • Simply put….a food journal will help you recognize why you eat the foods that you do and give you a means to analyze the nutrient content of your diet.  Listing everything you eat helps you take a critical look at your eating habits.
    • Don’t rely on memory: write down everything as you eat it.  If that’s not possible, write down what you ate at end of the day otherwise, plan your day and write down everything ahead of time.
    • Keep your journal for at least 3 days of the week:  I recommend 2 week days and 1 weekend day.  Weekends are difficult for some people. They will actually sabotage all of their week’s effort in those 2 days.
    • Let’s talk about the success rate of keeping a journal…..people who keep a journal lose twice as much weight and did you know that 90% of people that journal have long term weight loss success?

Now, how do we keep a food journal?

Start by trying to record what you eat and drink each day:

  • Start by writing down the day of the week.
  • Document all the food you eat and its portion size.   Be specific, some of us underestimate how much we’re really consuming.  I hate to tell you this but every nibble counts, yes, that also means taste-testing as you’re cooking too!
  • Write down the time and place you eat it.  What were you doing while you were eating? Were you driving or sitting on the sofa watching TV?
  • Write down your fluid intake and how you feel physically.  Are you tired or energetic and do you notice a correlation between your energy level and food consumption?  On a scale of 1-10 how hungry are you before you eat?  Do you notice any association with your hunger level and food consumption?
  • Document how you feel emotionally.  Are you angry, sad, nervous, bored or excited?  Some people eat more when they are upset and less when they are excited.  At the end of each day, examine how your emotions affected your eating.
  • Finally, document the amount and type of exercise or activity you perform.  You will notice that the more you move the faster you lose.
  • A journal is a great record of successful days and weeks.  Use your journal as a reference tool and copy successful days when you find yourself “slipping”.
  • Be honest.  Remember, it’s a journal not a newsletter.

Attend one of our Support Group meetings today to share ideas and learn more about tips for success.  Click here for more information.

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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.”