The holiday season can be a challenging time for those who have undergone bariatric surgery. Christmas, in particular, can test your commitment to a healthier lifestyle. Today I’m going to provide you with 5 tips to help you navigate the holiday season after bariatric surgery with confidence.
1. Prioritise Hydration
Staying hydrated is always crucial, and during the summer festive season, it’s especially important. Dehydration can sometimes mimic hunger, potentially leading to overeating. Make it a habit to sip water regularly throughout the day, whilst remembering not to consume lots of liquids during mealtimes.
2. Focus on Lean Protein
Protein should be a central element of your post-bariatric surgery diet. During Christmas gatherings, prioritise lean protein sources such as turkey, fish, or poultry. Protein not only aids in satiety but also helps you resist the temptation of overindulging in carb-rich or sugary holiday treats as it will keep you full for much longer. Sticking to lean protein helps you to avoid grazing on high-carb/fat foods such as chips or pastries.
3. Plan Your Plate Strategically
When you’re faced with a variety of tempting dishes, it’s easy to overeat. To avoid this, plan your plate thoughtfully. Start with your portion of protein, followed by vegetables which should occupy a significant portion of your plate. And, if desired, smaller portions of holiday indulgences. This approach will help you maintain balance and control, while not feeling restrictive. It is Christmas after all, and we do want you to enjoy the festive period! But remember, you won’t be able to eat the same amount as you used to, so when planning your plate remember portion size is also very important.
4. Communicate Your Dietary Needs
Don’t hesitate to communicate your dietary requirements with your loved ones, or the host of a party. If you feel comfortable, share your bariatric surgery journey and your dietary preferences. By doing so, you’ll empower them to provide healthier food options and lend their support in helping you adhere to your health goals during the festivities. Everyone wins.
5. Moderate Alcohol Consumption
Many people enjoy alcoholic beverages during the holiday season. If you choose to partake, remember that alcohol can have a more pronounced effect after bariatric surgery. Opt for lighter, lower-alcohol options and consume them in moderation. Responsible alcohol consumption will help you avoid feeling unwell and maintain control over your food choices.
In addition to these five tips, it’s essential to remind yourself that the holidays are not solely about what’s on your plate. It’s a time to create cherished memories, connect with loved ones, and celebrate the joys of the season. By focusing on the spirit of the holiday, you can enjoy a meaningful Christmas while adhering to your health goals. I’m here to support you on your journey, and I wish you a happy and healthy holiday season.