A Festive Survival Guide To

"Staying on Track" This Christmas

Introduction

The Christmas season can feel like a minefield after bariatric surgery, with festive gatherings, indulgent treats, and the holiday pressure to join in, can make it all challenging to stay on track with your weight loss goals. But here’s the good news: you can enjoy the festive season without sabotaging your hard-earned progress. This guide offers practical advice to help you navigate Christmas parties, family gatherings, and Christmas Day itself with confidence. Remember, it’s about creating balance—not perfection.

1. Setting the Right Mindset for the Festive Season

Christmas isn’t just about food and drink; it’s about connection, celebration, and joy. Shifting your focus from the food to the experience can help you enjoy the festivities without feeling restricted.

• Balance Over Perfection: Give yourself permission to enjoy holiday treats in moderation. Be intentional and plan out which foods you’d like to eat and when! Aiming for balance can relieve some of the pressure and keep you from feeling deprived.
• Reframe Your Mindset: View holiday events as chances to connect rather than food-focused gatherings. Engage in conversations, enjoy the decorations, and make memories without feeling obligated to indulge.

2. Surviving the Christmas Party Scene

Festive parties often come with alcohol and high-calorie foods that can feel hard to navigate. Here are some ways to stay on track without feeling left out:

• Manage Alcohol Intake: If you’re drinking, go for lower-calorie options like wine spritzers or spirits with a diet mixer, and sip slowly. Drinking water between alcoholic drinks helps you stay hydrated and reduces the effect of alcohol. Remember you will be a “cheap date” after bariatric surgery!
• Eat Smart at Buffets: Check out the buffet before you dive in. Choose protein-rich foods like lean meats, seafood, or cheese, which keep you fuller for longer. Limit high-carb or sugary items that could make you feel sluggish or make you dump.
• Have a Pre-Party Snack: Having a light snack before going to the event will prevent you from feeling ravenous and overeating.
• Navigate Social Pressures: If anyone asks why you’re eating smaller portions, a simple “I’m pacing myself to enjoy everything” can politely sidestep the question.

3. Christmas Day: Enjoying Traditions without Overeating

Christmas Day is filled with tempting food and sweet treats. The trick is to enjoy them without going overboard.

• Don’t Skip Breakfast: Starting with a protein-rich breakfast can stabilise your blood sugar, help you feel full and curb cravings later in the day.
• Balance Holiday Foods: Enjoy a little of everything but focus on portion sizes. Try filling half your small plate with protein and veggies to stay full and satisfied.
• Practice Mindful Eating: Slow down and savour each bite. By eating mindfully, you can enjoy the flavours and feel satisfied without needing to overeat.
• Use a Smaller Plate: A smaller plate helps control portions and can make it look like you’re indulging without overdoing it.

4. Navigating Holiday Triggers for Emotional Eating

The holidays can bring stress, which often triggers emotional eating. Here are some ways to recognise and manage these moments without turning to food:

• Identify Triggers: Are family dynamics, financial stress, or busy schedules impacting your mood? Acknowledging these triggers is the first step to handling them healthily.
• Have a Coping Strategy: When you feel an emotional eating urge, slow down and find a distraction to overcome the urge, journaling, going for a walk, or chatting with a supportive friend really can help. Keeping a few coping mechanisms in mind to help you get through challenging moments.
• Stay Mindful of Stress Levels: Make time for self-care, whether it’s taking a break from planning Christmas festivities, practicing deep breathing, or setting boundaries with family or friends.

5. Maintaining Healthy Habits Throughout the Festive Season

Consistency in healthy habits can keep you feeling grounded and balanced, even with Christmas treats around.

• Stick to Regular Eating Times: Avoid skipping meals to “save up” for a big meal or buffet. This can lead to overeating later and feeling uncomfortable. Stick to your normal schedule with balanced meals throughout the day.
• Move Whenever You Can: If you’re up for a walk after dinner or dancing at a party, it can be a fun way to stay active without feeling like a chore. If you have introduced exercise aim to keep up with the routine over the Christmas break. Remember your weight loss and maintenance is all about healthy habits.
• Stay Hydrated: Drinking water not only keeps you hydrated but also helps with weight loss and curbs hunger and manage cravings.

6. Top Tips from Bariatric Surgery Patients to Stay on Track

Here are some helpful strategies from my clients who’ve had bariatric surgery have found useful during the holidays:

• Protein First: Always start with protein to help you stay full and keep blood sugar levels steady.
• Bring a Bariatric-Friendly Dish: If you’re attending a party, consider bringing a high-protein, low-carb dish. It’s a great way to ensure there’s a healthy option you can enjoy.
• Focus on Small Wins: Whether it’s drinking enough water or sticking to protein portions, celebrate your small victories—they add up!
• Don’t forget to have fun: Christmas can be a triggering time for most women after bariatric surgery. Have fun, use the time to catch up with loved ones and make special memories.

7. Remember: Progress Over Perfection

It’s natural to feel some pressure to “stay perfect,” especially during the festive season. But perfection isn’t the goal. Focus on progress and self-compassion and remember that one indulgence won’t undo all your hard work. If you do feel like you’ve overindulged, don’t dwell on it. Just get back on track at your next meal and keep moving forward.

Conclusion


Navigating the holiday season after bariatric surgery doesn’t mean missing out on the fun. By focusing on mindful choices, prioritising protein, and setting a balanced mindset, you can enjoy the festive season while staying aligned with your weight loss goals.

For more personalised support, book a discovery call with me today. Give yourself the gift of accessing the support you need to make your weight loss surgery a long-term success.  Let’s make this your healthiest, happiest Christmas yet!