NAVIGATING THE CHRISTMAS PERIOD

Navigating the Christmas Season After Bariatric Surgery

By Nicole Freebairn, Registered Nutritionist

The festive season is a time of joy, connection, and celebration. Whilst this can be a very exciting time of year, if you’ve recently undergone bariatric surgery - it may also feel a little overwhelming. Christmas celebrations are often largely centred around shared meals, indulgent treats and social gatherings that can sometimes bring about pressure to eat more than you feel comfortable to.

This doesn’t mean that you need to choose between enjoying Christmas and prioritising your health. With a bit of planning, mindfulness, and self-compassion, you can embrace the festivities while staying aligned with your goals.

Here are 8 tips for navigating the holiday season with ease:

1. Plan Ahead

This may sound boring, but one of the best ways to set yourself up for success is to plan ahead. Social gatherings can be unpredictable, but taking a proactive approach can help you to feel more in control. If you’re attending a family meal or party, consider offering to bring a dish. This way, you know there’s something on the table that fits your needs. Browse our selection of free recipes here.

It can also be helpful to communicate your dietary preferences to your host beforehand. Most people are happy to accommodate, and a simple conversation can ease any awkwardness during the event. If you’re going to a restaurant, take a moment to review the menu in advance.

2. Protein and Veggies First

The key to feeling satisfied and energised during the holidays is prioritising foods that align with your nutritional needs. As always, try to prioritise protein and vegetables (fibre) as the main feature of each meal. This becomes especially important throughout Christmas when there are a few extra treats around. Which brings us to tip number 3…

3. Carbs / Sugars at the End of a Meal (Not on an Empty Stomach)

Perhaps the most important tip if you want to avoid dumping (& reactive hypoglycaemia) throughout the silly season is to avoid eating sugar (or any carbs) on an empty stomach. On an empty stomach, the sugars are rapidly absorbed into the bloodstream creating a large blood sugar spike and subsequent crash (reactive hypoglycaemia). Be mindful of drinks too as liquid sugars will have the most dramatic impact.

When you eat carbs / sugars after a meal, the sugars are more slowly absorbed into the bloodstream so you’ll get less of an impact on blood sugars. 

You can learn all about reactive hypoglycaemia after bariatric surgery here.

4. Practise Mindful Eating

The holidays are an excellent time to focus on mindful eating, which can help you enjoy meals without overindulging. Take the time to chew thoroughly and savour each bite - this not only supports digestion but also helps you tune in to your body’s signals of fullness. Taking a little break between mouthfuls allows your body time to register when it’s satisfied, preventing you from overeating and then spending the next hour feeling very uncomfortable.

Mindful eating is especially important when enjoying a treat. Remember, the first mouthful is where you get the most taste satisfaction - after that it all tastes the same. Allow yourself to really enjoy it, and you’ll often be less likely to overindulge.

5. Handling Social Pressures Around Food

Social gatherings can sometimes come with well-meaning but unhelpful comments about your eating habits. Friends and family may encourage you to eat more or question why you’re skipping certain dishes. It’s perfectly okay to set boundaries. You might say something like, “I’m feeling really satisfied with what I’ve had, thank you,” to politely decline seconds or desserts. If you feel the conversation turning toward your food choices, try redirecting the topic to something lighter. You can always say something like “I appreciate your concern, but I’m listening to my body, and I’m feeling great. Let’s talk about ‘X’ instead.”

If you’re in the company of people who may not know you’ve had bariatric surgery and you don’t want to discuss this, you can always say “I already ate before I came” or “I’m just not that hungry today.”

6. Managing Emotional Eating

The holidays can bring a mix of emotions, from nostalgia to stress, which sometimes leads to emotional eating. If you notice yourself turning to food for comfort, try finding other ways to soothe or celebrate. Going for a walk, meditation, playing a game with family, or creative activities like crafts or jigsaw puzzles are all great examples.

Practising gratitude can also be incredibly helpful during this season. Reflect on what makes this time special for you, whether it’s the connection with loved ones, the traditions, or some time of work if you’re one of the lucky ones.

7. Creating New Holiday Traditions

One of the most empowering and exciting things you can do post-surgery is to create new traditions that align with your healthier lifestyle. Consider some fun and exciting (non-food related) ways to celebrate, like taking a family walk after Christmas lunch, organising a festive craft session, playing a favourite board game, creating a quiz night, or starting an annual backyard mini-golf or cricket tournament.

These activities not only keep the focus on connection but also allow you to fully enjoy the season without feeling like the food is the main event. Over time, these new rituals can become cherished traditions in their own right.

8. Be Kind to Yourself

If there’s ever a time where things are going to be more out of your control, it’s the silly season. It’s perfectly normal and okay that sometimes we can’t (or choose not to) have the “healthiest” option. You don’t need to get everything perfect. If you have an occasion where you over-indulge or don’t feel the best afterwards - reflect on what you could do differently next time and be grateful for the insight. Please don’t spend your holiday season beating yourself up for your food choices. Kindness and self-compassion will get you so much further than self-judgement and blame.

If you need more support or personalised guidance to navigate the holiday season, our team is here to help. Please feel free to reach out and book an appointment with our nutritionists or psychologists.

Wishing you a joyful and fulfilling holiday season from all of us at Tailor Clinics!

Contact Us:

Reach out to our team via phone: 07 859 0185 or email: reception@tailorclinics.co.nz

Disclaimer: this blog post is intended for educational purposes only and does not replace individual medical advice. For more support please always seek the guidance of your relevant health practitioners.