The holiday season can be a challenging time for bariatric patients as food-centered events and changes in routine can lead to potential weight regain. However, with planning and mindful choices, you can enjoy the holidays without compromising your health goals. This guide provides tips on how to avoid holiday weight gain and what to do if you regain weight after bariatric surgery.
1) How to avoid holiday weight gain after bariatric surgery.
- Set realistic goals: The holidays aren’t about perfection. Set achievable goals, like maintaining your current weight or making healthier choices 80% of the time and allow yourself grace for indulgences.
- Stick to your routine: Try to maintain your normal meal schedule as much as possible. Skipping meals can lead to overeating later. Ensure your bariatric supplements, hydration, and protein intake remain on track throughout the holiday period.
- Prioritize protein: Focus on eating your protein first at meals. Turkey, ham, chicken, or fish should take priority on your plate, followed by vegetables and then any carbohydrate-based sides. Protein will help keep you full and prevent you from overindulging in less nutritious options.
- Be mindful of alcohol & desserts: Both alcohol and sugary desserts are high in empty calories and can lead to weight gain. If you choose to drink, limit yourself to one drink and avoid sugary mixers. For dessert, opt for smaller portions or share with a friend. Look for bariatric-friendly alternatives like sugar-free or low-carb options.
- Manage your stress: The holiday season can be stressful, which may lead to emotional eating. Practice relaxation techniques such as deep breathing, meditation, or taking a walk. Keep in mind that self-care is crucial during this time.
2) What to do if you regain weight after bariatric surgery.
- Don’t panic - focus on the big picture: Holiday weight regain happens, but it doesn’t mean all your hard work has been undone. Don’t panic — focus on getting back to your regular routine and staying accountable.
- Reassess your eating habits: If you’ve noticed weight regain, it might be a good time to reflect on your current eating habits. Are you following your recommended portion sizes? Have you been eating out of boredom, stress, or due to social pressures? Keeping a food journal can help you identify any problem areas.
- Return to basics: Go back to the post-bariatric basics: high-protein, low-carb meals, staying hydrated, and mindful eating. Your stomach pouch can help you feel satisfied with smaller meals if you avoid grazing and eat in line with your surgery guidelines.
- Increase physical activity: The holidays often bring sedentary habits due to travel, cold weather, or busy schedules. Adding a short daily walk or resuming your pre-holiday exercise routine can help you manage any weight regain and boost your mood.
- Seek support from your bariatric team: If weight regain persists, contact your bariatric team for a follow-up. They can provide additional guidance on meal planning, review your supplement needs, and recommend adjustments to help you regain control.
Article By: Rachel Ignomirello, MS, RDN, CSOWM, LDN
Bariatric Dietitian and Board-Certified Specialist in Obesity & Weight Management.
BariMelts provides general recommendations, not to be construed as medical advice. Please consult your doctor.