How to Get Back on Track After The Festive Season and Create Food Freedom

If you’ve noticed weight creeping up, don’t worry—there are ways to get back on track. Here are some strategies for developing habits that support long-term weight loss and food freedom.

• Establish a Meal Routine

Building a routine around meals can help reduce impulsive eating. Try planning out three balanced meals per day with a focus on protein, vegetables (fibre), and carbs. Avoiding extended gaps between meals can also reduce cravings. Plan your snacks and ensure they are high in protein e.g. Greek yoghurt with berries.

• Portion Control

If you've slipped away from your side plate then it's time to revisit it. Small plates and bowls control portions, and give the illusion of that you're eating more than you are. Eating off a smaller plate is a game changer.

• Avoid drinking with Meals

Avoid putting a glass of water at the table and keep yourself busy for 30 minutes after eating to distract you from drinking. Aim to plan the times you will drink your fluids throughout the day,

• Practice Mindful Eating

Paying attention to hunger & fullness cues and slowing down during meals can help prevent overeating. A helpful technique is to take a pause after each bite or at least halfway through your meal to assess your fullness levels.

• Develop a Positive Relationship with Food

Food is not just fuel; it’s also part of culture, celebrations, and comfort. Working on a healthy relationship with food means allowing yourself to enjoy meals without guilt and understanding that occasional treats are part of a balanced diet and lifestyle.

Manage Emotional Triggers

Identify your emotional triggers, whether it’s stress, boredom, or loneliness. Once you recognise these patterns, you can explore healthier coping/distraction strategies, such as journaling, taking a walk, or connecting with a friend. I created a workbook to help women with emotional eating.

How Van, The Dietologist, Can Help You Reverse Regain

Comprehensive Support to Get You Back On Track

My one-to-one support is designed specifically to help women like you regain control and get back on track after bariatric surgery.

Kerri lost over 10kg in a 6 weeks  with personalised support and emotional eating guidance. Once she understood how to manage her food and habits, and also learn to enjoy the foods she loved without guilt she finally felt free from the diet yo yo!

Here’s what makes my program different:he felt more

• Personalised Nutrition Coaching: We’ll work together to build a plan that aligns with your body’s needs, ensuring you feel satisfied and nourished.
• Emotional Eating Management: I’ll help you uncover the emotional triggers behind your eating patterns and develop a healthier relationship with food.
• Ongoing Accountability: With regular check-ins, I’ll be there to support and guide you, offering tools to help you stay consistent.
• Community: Connect with like-minded women in the exclusive BBM community being led by a Van, including weekly accountability!
• 24/7 Access to Resources: From e-books, recipes and a step-by-step video library, you’ll have resources at your fingertips for continued learning and motivation.

Next Steps to Take Control of Your Journey

Taking control after weight regain is possible, and you don’t have to do it alone. By reaching out for support, you can build habits that last and regain confidence in your journey. Here are two simple steps to get started:

• Download the “Reverse the Regain” eBook: If you’re not ready for one to one support this resource is packed with tips and strategies to help you get back on track.



• Book a Discovery Call: Let’s chat about how personalised support can make a difference in your journey.

Conclusion

Weight regain doesn’t have to define your weight loss journey. With the right support and strategies, you can reverse the regain, overcome challenges, and create a healthier relationship with food. You’re not alone in this—let’s work together to build lasting habits that lead to long-term success. Reach out today to start your journey back to wellness and confidence.