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!

Weight Loss Tips for Tough Times

changeThese 30 tips are tried and true. They come from Dr. Clark and the entire team at CFWLS and our successful patients! Remember, reading is one thing – applying what you learn is where you can make the most progress.
1. Start your day with approximately 30 grams of protein.
2. Stay away from foods that contain sugar.
3. Explore different tastes with a variety of spices – without adding carbs!
4. Carry a carb gram counter and your journal with you so you can analyze what may be causing your cravings or hunger.
5. Hit a plateau? Try reducing your carb intake by 5-10 grams.
6. Learn how to read food labels to count effective carbs.
7. Avoid excessive caffeine which may trigger hunger or food cravings.
8. Eat slowly; extending the time it takes for your brain to realize you have eaten.
9. Only eat until you are sat-isfied, not until you are full.
10. Use smaller plates at meal times. It may help you feel like you’re eating more.
11. You can have a bite of something without eating a complete piece.
12. If you have gone over your limit at a meal, forgive yourself and re-focus at the next meal.
13. Eat your meals at a table, concentrating on your food, avoiding watching TV or reading.
14. Don’t use a business trip or vacation as an excuse not to follow your plan.
15. Don’t miss a meal. Your body is counting on you to provide for it.
16. Always carry some emergency food with you (protein bars or nuts are good choices).
17. When eating out, engage your server in your eating plan. They may have some suggestions.
18. When eating out, ask about the ingredients of each dish.
19. Drink an 8 oz. glass of water prior to each meal.
20. Include your hunger scale in your food diary so you can analyze any patterns and im-prove planning strategies – your counselor at CFWLS can really help with this too.
21. Place any tempting foods in an out of the way place in your home so you don’t visualize it every time you open the pantry.
22. Keep your grocery trip on a list to minimize spontaneous buying.
23. Stay to the perimeter for the grocery store. Most processed foods and higher carb foods are in the aisles.
24. Plan your day ahead of time. Then stay on track.
25. Surround yourself with supporting friends and family.
26. Return to your food diary for successful weight loss weeks and repeat them.
27. Keep your protein levels equal to or higher than your carb level with each snack.
28. Avoid carbs prior to bedtime to keep your glucose levels event throughout the night.
29. Find ways to reward yourself in ways other than food.
30. Eat to live, don’t live to eat.

losingweightusa-thumbSign up for Losing Weight USA – Direct access to one of the most experienced  bariatric surgeons and bariatricians in the United States! Dr. Clark  covers up-to-date topics filled with information on how to increase your weight loss efforts in live weekly webinars. You won’t find this anywhere else!  Each week brings you new tip sheets, recipes and fitness ideas. Visit www.LosingWeightUSA.com for full details.

 

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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.”