We welcome your questions/comments and will respond as soon as possible to get you the help you need.  Log in and ask away…helping people lose weight is our passion and we are here to help!

Did know that there may be underlying causes preventing you from successful weight loss? Learn more by visiting www.cmhva.com

At CMH, Our Mission is…to create a community of motivated people who understand how to successfully manage their weight for life.

1.  Drinking Liquid Calories – Many people don’t realize how many calories they are consuming in the beverages they choose.  Regular sodas, fruit juices, purchased coffees and alcohol can contain many calories and make weight loss very difficult.  Research shows that these calories do very little to satisfy our hunger and may actually cause our hunger to increase.

2.  Skipping Meals – Skipping breakfast is the most common mistake that many individuals make.  They think that they are cutting back on their calories to enhance weight loss and don’t realize that they are setting themselves up to overeat later that day.

3.  Underestimating Calories – Extra bites of food throughout the day really add up!  We need to figure in all the extra taste testing we do at meal times and the foods we “pick on” during the day.  Consider adding 25 calories for every extra bite of food that you take during the day.

4.  Taking Weekends Off – We can destroy all our efforts made during the week by consuming many calories on the weekend.  Every day is as important as the next and must be considered in our overall weight loss plan.  This strategy will set us up for a long-term lifestyle change that will enable us to maintain our weight loss.

Stay tuned as Claire and Dr. Clark share some advice on how to eliminate or minimize these mistakes in your everyday life.

Learn about the key components of the weight loss program at CMH.

It is inevitable with any weight loss plan to reach a plateau or experience a relapse.  It is most important during these times to talk to your weight loss coach, get involved and overcome your plateau or relapse without using it as an excuse to abandon all of your efforts that were working up until this point.  Often, mild tweaking of your plan can make all the difference in the world and keep you on the road to success.

We welcome your struggles here on our blog.  Let us know your barriers and struggles and we will give you sound, practical advice so you can experience success this time as well!  We offer expert advice and motivation for successful weight loss results each and every day and welcome this new forum so we can do the same for you.  We all have barriers to weight loss success - don’t go it alone – share them and help others as well along the way!

Listen Now!

Take 3 minutes a week and listen to the CMH Podcasts by weight loss experts.  They can really help with your weight loss journey!  Visit  CMH Weekly Podcasts and enjoy!

First, if you haven’t been exercising – START!  If you aren’t sure how to start, there are many resources available to you – contact one of our experts at CMH to set up a program that is safe and will work for you, start a walking program with a friend or join an exercise program at a local gym.  If you have incorporated exercise into your daily routine – GREAT JOB – it’s just a matter of shaking it up a bit.  Follow the FIT ideas we promote at CMH.   You can change the Frequency (i.e. exercise 4 times a week instead of 3), Intensity (i.e. add some hills to your walking program), or Type (add resistance training or swim instead of walk) of workout you perform.  All of these will challenge your muscles and potentially increase your lean body mass and improve your metabolism.

Second, modify your eating.  Change your meal frequency, make sure you are getting in enough calories and make sure you are eating enough lean protein and controlling your carbohydrate intake.  Journaling is a great way to track what you are eating in order to identify key areas that require modification.  A weight loss coach can be key in identifying areas of concern and developing a realistic plan to keep your weight moving in the right direction.

Finally, don’t forget your weight loss personality and how it may affect how you handle a plateau.  If you tend to be impulsive, you might see a tempting food and grab it so it is important for you to remove temptations.  You may eat mindlessly.  In this instance, you need to set limitations for availability of food while reading or watching TV.  Decide only to eat at the table and limit snacks.  Some of us eat because we are anxious, nervous or depressed.  Recognize your emotions and find something you enjoy doing such as listening to music or reading a good book.  Keep your weight loss goals in mind and have a vision of success.  Your mind is a very powerful tool so you need to use it to achieve success.

CMH is your solution to weight worries with everything you need – all in one place!  Get started today with your Free Consultation!

What else can I do to comfort myself?

Look elsewhere for comfort and have some alternative activities besides eating. When we ask our patients for suggestions on what they might do, they invariably come up with great ideas like reading a book, taking a walk, making a phone call or doing some housework.

Who can I count on for support?

Have a support system in place where you can communicate your feelings. When you recognize a trigger feeling, call a friend or family member for support.

Long-term weight loss is achieved through permanent changes in your lifestyle and food choices, not through fad quick fix diets or pills. Before beginning on your weight loss journey, make a commitment to your health and stick with it!

Keep moving

Regular exercise is a critical component of permanent weight loss. We recommend a minimum of five 30-minute sessions per week. Read our exercise tips on this blog for ideas on how to stay motivated and enjoy your exercise routines.

Go slowly and keep your expectations realistic

Remember that drastic weight loss in a short amount of time is not healthy, and it is more likely the loss is coming from water and muscle, not fat. Fat loss is best achieved when weight is lost slowly. Strive for a weight loss of no more than 1-2 pounds per week.

Keep a weight loss journal

Keeping a weight loss journal can be very helpful for long-term weight loss and keeping you focused on your goals. Each day, record what you have eaten, how much, and your mood and emotions. A journal not only keeps you accountable for your food choices, but can also help you identify any behaviors or emotions that trigger overeating. This can be done using our Patient Portal through our website!

Don’t go it alone

An important factor of long-term weight loss is the support and encouragement from others, whether it’s from your doctor, nutritionist, family or friends. Connecting with others helps you stay motivated, learn tips and techniques, and keep focused on your weight loss goals.

Welcome to comprehensive weight loss information and individualize advice by a team of professionals who want you to be successful!  Under the medical direction of board certified physician, Thomas W. Clark, MS, MD, FACS, you now have at your fingertips the knowledge and resources to lose your weight, feel great and significantly improve your health.

Our team of health professionals at the Center for Metabolic Health include a physician, nurses, licensed weight management consultants, certified personal trainer and expertise of a clinical psychologist.  Each member of the team is dedicated to your success and specialize in diagnosing underlying metabolic problems, helping you identify your barriers to success and helping you implement healthier habits to overcome your barriers…for good!

Enjoy your journey.  We welcome your questions, comments and success stories.  Put our team of professionals to work for you.  We welcome your questions, comments, ideas and success stories.  Visit the CMH website often for the latest information and education!