10 Tips for Navigating the Holidays After Bariatric Surgery
Whether this is your first holiday season after weight loss surgery, or you’ve been through them before, you might be feeling stressed, nervous, or even confused about how to handle food and routines this time of the year.
You might be thinking to yourself…
What can I eat during the holidays?
How do I avoid gaining weight?
How can I stay consistent with my goals?
How do I deal with food pushers or temptations?
If any of these questions or others are on your mind, check out my tips to help you navigate this holiday season after weight loss surgery.
10 Tips for Navigating the Holidays After Bariatric Surgery
START WITH PROTEIN
You might have heard that it’s useful to start your meal with protein but I recommend also including protein at the start of your day. When possible, aim for a minimum of 15 grams of protein within 60 minutes of waking up in the morning. Eating within 60 minutes of waking has been shown to support appetite, hormone regulation, and even sleep quality! And, when you add protein to that morning meal it has been shown to help minimize appetite levels later in the day, decrease cravings, support blood sugars, and more!
If you can eat more than 15 grams of protein, even better! However, if you’re not an early-morning eater by nature, it’s okay to opt for even half of a pre-made protein shake to get you going.
HYDRATE
Get out your favorite water bottle, fill it with water, add some lemon and ice, and stick a straw in it! Actually, feel free to prepare it any way you like. The main goal is to start hydrating as soon as possible in the morning and to stay consistent through the rest of the day. Not only will this help to curb unnecessary cravings, but it will also help you eliminate toxins, circulate nutrients, and support your energy levels and digestion. If you have been cleared by your surgeon for caffeine or alcohol, you might choose to include those in your holiday experience but just be sure to include your hydration too!
PUT IT ON A PLATE
During the holidays, food is often everywhere. Appetizers are on tables, candy in dishes, and meals might even be served buffet style. Instead of taking small nibbles as you stand around and socialize, practice being intentional about how you eat. Grab a plate or bowl, survey the options, and build yourself an intentional meal or snack that you can be conscious of eating.
REMEMBER THAT IT’S OK TO SAY NO
The holidays can be a time when Aunt Carol wants you to try all the food that she’s made for the event or a time when a co-worker wants to spread holiday cheer by passing out cookies or treats they brought to work. Feel free to practice your “no thank yous” or accept the food and give it to someone else. While you likely don’t want to hurt anyone’s feelings, you also don’t have to eat to make someone happy. The only person you are responsible for making happy is yourself.
ANYTHING IS ALLOWED
Okay okay, if you are newly post-op, not everything is allowed. But, if you are on a regular diet, there is technically nothing you can’t have unless you have an intolerance or allergy to a food. No matter what, you get to be the decision-maker in your dietary choices. But, with that being said, in order to feel your best and support your nutritional needs, I recommend trying to build a balanced bariatric plate at meals. This includes a good-sized portion of protein (at least 2-3 ounces or 15-20 grams worth), 1/3+ cup of veggies, and 1/4 cup starch if desired. For a meal like Thanksgiving, this might look like 3 oz of turkey, 1/3 cup salad or green beans, and 1/4 cup sweet potato, mashed potato, stuffing, or a tablespoon of each!
Rather than telling yourself you can’t eat something, reframe it and ask yourself what can you include WITH that food to make it more of a balanced meal/snack and support your nutrition or energy goals.
AVOID SKIPPING MEALS OR SAVING CALORIES
One of the easiest ways to get off track quickly is to skip meals. This can often lead to low blood sugar, weakness, irritability, and feeling “hangry” which can then cause you to reach for less healthy options, eat too quickly, and even eat beyond your fullness point. All of which can make you feel uncomfortable, sick, depleted of energy, and even guilty or shameful. By starting your day with a high-protein meal and eating in regular intervals throughout the day, you can sit down for your holiday meal feeling balanced and in control of your choices, eating speed, and ability to tune into your fullness cues.
MOVE YOUR BODY
While the holiday season and the actual holiday can be a busy time, it’s great to continue to prioritize movement as much as possible. If you can’t fit in your typical workouts, don’t fret! A 15-20 minute walk is a great support to your metabolic health and your commitment to prioritizing your body consistently. Another great reason to move your body- walking after a meal has been shown to help decrease blood sugar spikes after eating carbohydrates! So, after your holiday meal, grab your family, friends, kids, or fur babies and go for a quick stroll around the neighborhood!
TAKE THE FOCUS OFF OF FOOD
When we think of the holidays, it’s easy to think of the food that is the centerpiece of it all. However, these events are a great way to refocus our attention on the people we get to spend time with, the traditions we can practice or start, and the memories we get to make. Here are some ideas of ways to enjoy the days beyond food: plan a neighborhood walk before or after the meal, get out some group games or a puzzle for everyone to participate in, pull out old photos for everyone to look through and talk about, grab some lawn games like bocce or corn hole and create a family tournament, turn on some holiday music or a holiday movie in the background to enjoy between conversations.
SLEEP IT OFF
During the holidays, busy schedules, stress, consuming alcohol, eating more sugar, and other factors, can wreak havoc on our sleep. However, sleep is one of the best ways to reduce stress, support a balanced appetite level, reduce cravings, and increase our energy levels. Getting to bed at consistent times, practicing good sleep hygiene, not eating too close to bed, and waking up at consistent times are all ways we can support adequate zzzs each night. Practice prioritizing your sleep to help you feel your best and avoid unwanted weight gain during the holiday season.
PLAN AHEAD
The holidays can be a busy and chaotic time of the year for many. You’re wrapping up deadlines, planning events, attending events, and more! Taking some time to meal plan and prep can help you stay consistent with your goals and help you hit your nutritional targets with ease. With that being said, planning ahead can be easier said than done but, it can also give you more freedom and flexibility with a busy schedule. Try grabbing some simple foods that you can pair in various combinations to make easy meals and snacks even when you don’t have much time. This approach can be useful because it doesn’t require you to follow a recipe or spend hours in the kitchen. Ideas include rotisserie chicken, raw or hard-boiled eggs, frozen turkey meatballs, cheese, pre-cut veggies, frozen or canned veggies, mandarin oranges, nuts, canned beans, chickpea pasta, and avocado. Keep these options on hand to have during the holiday season or even during the holiday itself!
Meals could include:
chicken + black beans + avocado + salsa
hard-boiled eggs + mandarin orange + nuts
turkey meatballs + frozen veggies + marinara/soy sauce/pesto sauce
chickpea pasta salad + cheese + veggies
And remember… ENJOY THE HOLIDAYS! One meal or one day will not derail all of your past progress unless you let it! Practice avoiding the “all or nothing” mindset and, instead, infuse a mindset of “progress, not perfection.” Each meal, each hour, each day is an opportunity to practice habits that are supportive of your goals and how you want to feel. You got this!
Share in the comments your favorite tips for supporting your health and wellness during the holiday season!
