December 2021

Christmas After Bariatric Surgery: A Guide to All Things Merry

The year is slipping away at a rate of knots, and you're likely ready for some Christmas fun with friends and family. Whatever stage you're at in your weight loss surgery journey, there's plenty you can do to stay on track and enjoy a festive, relaxed holiday season.

It all starts with a "can do" mindset. Your general outlook genuinely shapes your experience, so approach each gathering as a chance to connect, rather than simply an occasion to overindulge. The key is being clear in your intentions, proud of the way you're looking after your health, and conscious of the people, places or situations you know aren't helpful. Plan ahead, find new ways to enjoy yourself, and let your hair down a little along the way.

Stick to Your “Protein Rules”

You've heard it before, but eating your protein first serves so many purposes over the festive season.

Protein first helps fill your pouch or sleeve for longer and slows the release of food into the small intestine. This can help you feel more comfortable if you're dabbling in the sweet treats on offer, and softens the rapid rush of sugar into the system that rich holiday food can bring.

Don’t Save Your Calories

Tempting as it is to skip meals to "save room" for holiday treats, you're far better off sticking to your regular eating pattern. Arriving at a party hungry makes overindulging much more likely, and if you do plan to have a drink, you'll manage it far better on the back of well-rounded meals earlier in the day.

Stay Hydrated

It's generally recommended to avoid alcohol for the first year after bariatric surgery. In the meantime, plenty of lower-calorie drinks are a great way to stay comfortable and avoid overeating, and you can absolutely add some festive flair. Water with fresh mint and lime, homemade lemonade, or a low-fizz kombucha in a fancy glass all bring a bit of party sparkle.

If you're at a stage where you enjoy a social drink, stick to one or two standard drinks, and make sure you've eaten something substantial beforehand to help your body manage the alcohol more comfortably.

Keep Moving

Festive catch-ups are a perfect excuse for a walk around the neighbourhood, solo or with company. A gentle walk after a meal that's richer or sweeter than you're used to can help you feel more comfortable and steady afterwards.

If you have time off work, Christmas can actually be a fantastic opportunity to move more, the extra flexibility makes it easier to build activity into your day. It'll set you up to feel great heading into the New Year, and maintaining your movement routine tends to make better food choices feel more natural too. The two just seem to go hand in hand.

Make Memories

Building new festive habits around something other than food can be genuinely rewarding. Why not appoint yourself the "designated memory maker"? Commit to capturing precious moments with friends and family, then do something creative with the photos.

Look for easy online photo-album software, or print your images and make a "Christmas Album" each year. It's a lovely way to recognise how lucky we are to enjoy each other, and a beautiful way to track your healthy-lifestyle journey over the years, too.

Managing Multiple Outings

It's a social time of year, and some days you'll have more than one event to attend. In that case, you get to decide what each outing means for you. Pick one event where you'll enjoy something sweet and perhaps a drink, and treat the second as a regular meal.

Offer to bring a dish along so you know your needs will be met, and enjoy a standard meal with some fresh water. Your host will understand if you politely decline the richer fare, just let them know you've been out all day and you're simply so happy to be there enjoying the company.

Advocate for Yourself

Whatever stage you're at, your end goal is always in sight. People will inevitably try to talk you into "just one more", so it helps to have a few polite, non-open-ended responses ready.

Be proud that you're looking after yourself. Kindly let people know you appreciate that they want you to be part of the fun, but you've made your own decisions about what that looks like now, and reassure them you don't feel like you're missing out at all. A few examples:

"Thank you, but I've been working on my health with my surgical team, and I've made a few new decisions around food and drink."
"Thank you - I've been so keen to feel better this year. I'm just really enjoying the company and the chance to catch up."
"Thank you - I know it's fun, but I really want to keep my focus. I'm still having a great time!"

Family patterns, trigger foods and old comfortable habits all tend to surface this time of year. Having a few rehearsed responses makes them so much easier to navigate.

The team at BN Healthy wishes you every happiness this Christmas. Enjoy your loved ones, create new memories, and take a moment to reflect on how far you've come.