Navigating the Christmas holidays after having weight loss surgery can be tricky, but with a few strategies, you can stay on track and enjoy the festivities without compromising your health goals. Here are some practical tips:
1. Plan Ahead: Know the Menu: If you’re attending a gathering, find out what food will be served. Bring a bariatric-friendly dish you enjoy, which ensures you’ll have something nutritious to eat.
Make Bariatric-Friendly Choices: Traditional Christmas dishes like turkey and ham are high in protein, so they’re excellent choices. Be intentional about food choices and what you put on your plate.
Meal Prep: If cooking at home, plan meals and snacks in advance. Batch cook your meals on 1-2 days per week.
2. Focus on Nutrition: Protein First – A good rule of thumb post-surgery is to always prioritise protein, as it keeps you feeling fuller for longer and supports healing and muscle maintenance. Protein Choices: Lean meats, fish, cheese, Greek yogurt, and eggs are all great sources of protein. When you’re at the table, start with your protein portion before adding any sides. This will help to keep you feeling full and satisfied. Smart Snacks: Choose protein-based snacks like cottage cheese, nuts, or a boiled egg on hand for when you’re hungry between meals.
3. Practise Portion Control: Use a side plate to help you with portion control. Fill 50% with protein, 30% with vegetables and 20% with complex carbohydrates. Think of this as a key healthy habit to build the foundations of success.
4. Hydrate: Staying hydrated is essential, but it’s easy to forget, especially with the colder weather and the holiday distractions. Here’s how to get your fluids in: Sip, Don’t Gulp: Carry a water bottle with you and take small sips throughout the day. But remember to avoid drinking 30 minutes before and after meals. Watch Out for Sugary Drinks: Holiday drinks like mulled wine, cocktails, and hot chocolates are tasty, but they’re packed with sugar which can lead to dumping syndrome for some clients post surgery. Instead, opt for sugar-free versions where possible or stick with herbal teas or water with a splash of lemon.
5. Movement: Stay Active, Stay Positive It can be tempting to stay inside during the colder months, but a bit of movement each day helps with digestion, mood, and energy levels – all crucial after weight loss surgery. Get Outside: Go for a walk after your meal or take part in some fun activities, like a winter stroll with family or a game in the park. Moving a little every day keeps you active, boosts your mood, and even helps manage holiday stress. Try Gentle Exercises: Yoga, stretching, or even a few gentle strength exercises at home can make you feel great, helping you feel connected to your progress while still enjoying the season.
6. Be Mindful: By being intentional about what you choose to eat and drink and practising mindful eating you can savour each mouthful and feel satisfied on smaller portions. You can also focus on non food activities at Xmas such as party games and catching up with friends and family where you can have still have fun and enjoy yourself.
7. Set Realistic Expectations: Focus on Enjoying the Season. The goal doesn’t have to be weight loss during the holidays. Instead, focus on maintaining your progress and enjoying the season in a balanced, mindful way.
Remember Your Goals: Keep your long-term health in mind, and celebrate your achievements so far. Staying connected to your goals will help you make choices that support your journey.
8. Be Kind: The holiday season requires a degree of flexibility after all food is also about fun, connection and socialising. If you are intentional and mindful you can enjoy the foods, you have always loved in moderation. Build flexibility into you plan over the holiday season and let go of guilt and shame. With a little planning, a positive mindset, and some smart strategies, you can enjoy the Christmas season in a healthy, balanced way. Here’s to a happy, healthy holiday! Need help?
By Gillian Galway
Registered Dietitian
@dietitiangillianuk