Christmas planning
Did you know you can still enjoy the festive season after bariatric surgery?
Most people look forward to the holiday season and everything it encompasses, so if this is your first Christmas after bariatric surgery, you don’t need to feel a sense of loss, or be feeling nervous about the impact it will have. To reduce any possible anxiety, we have put together these helpful hints and tips to get you through this time.
Is it Christmas day or Christmas month?
You don’t need to resign ourselves to the fact that all of December (and sometimes even January) can be a diet write-off! We know that Christmas parties seem to be starting earlier and earlier and once the Halloween promos have finished, the Christmas chocolates line the supermarket shelves…but you do have the ability to exert some control over this. It may be a little challenging, but if you don’t go overboard in the lead up, then you can enjoy your Christmas day treats far more without the guilt and shame associated with the potential unwanted weight gain.
Enjoy protein first and plan your plate
Fill half your portion-plate with protein in the form of seafood/ham/turkey, most of the other half with salad or free vegies, and if needed, leave a tablespoon of your favourite starchy side dish to the very last corner of your plate.
Also remember to eat your food in this order! If you are not yet at normal textures this may make your day a little more challenging, so again preparation is key: you will need to be prepared to mash or appropriately modify the consistency of your food.
Whilst everyone is quickly devouring their meal, remember to practice the 20/20/20 rule. Savour the taste, chew mindfully, and listen to how your body feels. If possible, chat and engage with the people near you. That way, no one will notice if you’re eating slowly or not eating at all.
Practice portion sizes & minimise snacking
Using a smaller plate (and even taking one with you if you are having Christmas elsewhere) will ensure you don’t go overboard, and it won’t look like your meal is smaller than everyone else’s. We also recommend that you try to eat in one sitting instead of grazing across the day. This means one nutritious meal (meat, vegies, salad) eaten mindfully instead of grazing on high-calorie snacking foods such as chips and dips throughout the day.
Prepare your responses
Between work, social & family events, bariatric patients often hear comments about how little they’re eating. Prepare yourself for these, and have some replies up your sleeve that work, whether you’ve told people about your surgery or not. By using a smaller plate, you won’t have to deal with people questioning why you aren’t eating much; your plate will look fuller than if you used a larger plate.
This is also a consideration if you’re attending multiple gatherings, or trying to do two Christmas meals in the one day. You won’t be able to eat as much – and people may notice – so having responses ready ensures that you’re comfortable and able to enjoy each event.
Beware of alcohol – and don’t drink your calories
Your body handles alcohol differently after bariatric surgery, so be aware of this and opt for non-alcoholic options. If you do choose to drink, do it slowly and safely, and be drink aware J
Watch out for juices, wines, and soft drinks and stay away from them. Try water, low-sugar (artificially sweetened) and low-calorie drinks instead.
Re-gift the trigger foods!
Unfortunately, despite asking for no chocolate gifts, you still may need to be prepared to receive tempting or trigger foods as well as having leftovers, and therefore need to have a plan for what to do with them.
Yes a small treat here and there is not the end of the world and keeping lean protein leftovers may be valuable for meals in the days that follow, but if you’ve got boxes of shortbreads and chocolates hanging around for the next month, these are likely to torment you and trigger you to consume them. Dump them before they cause you to dump, or cause unwanted outcomes!
Keep moving
Do not wait until January to start exercising. Be sure to exercise regularly to counter any extra calories. For some it may be difficult to fit in full exercise sessions into a busy schedule but even a 20 minute brisk walk most days of the week, will help you feel better, motivate you and help you to stay on track.
The true meaning of Christmas – it’s not (only) about the food!
If you tend to associate Christmas with eating, now is the time to find a new meaning to the festive season. Keeping busy on the day, choosing to focus on interacting and enjoying time with loved ones or developing new non-food related traditions such as volunteering or going for a Christmas day walk, will take the focus away from the table.
If you feel you need a bit of extra help, consider a” buddy system” where you may choose to sit next to and spend a lot of your day or Christmas work event with, with someone who you know is not completely preoccupied with food and who will support and distract you over the event.
Lastly, do not let setbacks set you back
It’s not always possible to be perfect with your eating and exercise regime over the festive period; there will always be some setbacks but don’t let this discourage you. Anyone can trip up every now and then, but the most important thing is to learn to get back on track as soon as possible. That’s what makes all the difference.
Remember these tips, embrace your new lifestyle, and your Christmas will be merry!