Navigating the Holidays Before & After Weight Loss Surgery

It's hard to believe but the holidays are right around the corner! Whether you are pre-op or post-op, going through the holidays while on a weight loss journey can be challenging. Between leftover Halloween candy, indulgent Thanksgiving foods, Hanukah and Christmas sweets then New Year's Eve parties and drinks, it seems like there is one temptation after another for several months in a row. Plus the colder weather and less daylight in the evenings can make staying motivated to exercise even harder. What can you do to make it through and stay on track?

At some point or another you will have to face going to social gatherings that revolve around food. Here are some strategies you can try to implement that can help.

If you have a good support system, it can be easier for you because they will be cheering you on steering you in the right direction, and not encouraging unhealthy habits. Don't feel pressured just because you are around other people. If someone starts pressuring you into eating foods you know you shouldn't, let them know that you have had or plan to have bariatric surgery and explain to them that you have to be extremely careful with the foods that you eat or else you may feel sick. No one will want you feeling sick and explaining this should help them be more understanding. If you're pre-op, explain that you have been working hard to follow a lower carbohydrate and lower calorie diet to set you up for success and help shrink your liver prior to surgery, or you may have to reach a weight loss goal to qualify for the procedure.

Sometimes it can take some serious self-talk before a social gathering to help get your mind in the right place. Remind yourself why you are on this journey in the first place. Your health is your #1 priority. Think about how far you have come and the work you have put in so far. Be proud of yourself! A little positivity can go a long way and get you re-focused. Do not skip breakfast to “save room” for later. This can backfire and lead to over eating due to increased feelings of hunger.

If possible, do not linger in the kitchen around the food. Move socializing to the living room where you will not have the visual stimulation or smells to tempt you. Scan the food options first before making your plate. Pick and choose your favorite foods and skip the rest. You could also ask for a smaller plate or use an appetizer plate instead of a large dinner plate to help keep your portions in check.

If you are the one preparing the holiday meals, make some (or all) dishes that are healthier versions of the classic recipe. An example would be instead of a traditional green bean casserole that can be very high in fat and sodium, simply steam or roast green beans tossed with garlic, olive oil, and sliced mushrooms, then top with toasted almonds. Another idea could be preparing mashed cauliflower instead of mashed potatoes or even doing a half and half blend of potato/cauliflower and using a low fat sour cream or Greek yogurt instead of full fat versions. If you are not hosting the party, offer to bring a healthy side dish that will be something that you can enjoy. You might be surprised how many people will appreciate the fact that there are healthier options at the table!

Don’t forget to be extremely careful when consuming alcoholic beverages. Remember that 1 drink has the equivalent of 3 as far as the effects of the alcohol. If you must indulge, better beverage choices are dry wine or non-carbonated sugar free mixed drinks. Keep in mind alcohol also lowers your inhibitions, and you may feel less in control of your feelings around food. Take your time, sip it slowly, and follow it up with water to stay hydrated.

After daylight savings, there is less sunlight in the evenings and the weather begins getting colder. It happens every year, whether we like it or not. If your main source of exercise has been an outdoor activity, make a plan to discover new ways to stay active indoors. Just because it's colder and darker doesn't mean exercise is off the table until spring! Staying in an exercise routine is critical for weight loss and weight maintenance after surgery, in addition to all the other health benefits of exercising (Hello stress management!) Check out October’s blog post for more information and tips on physical activity.

Remember, food is not everything. The holidays are about spending time with loved ones and enjoying their company. You are on the path towards a healthier you- not everyone will understand it, and that's okay. Don't give up on yourself if you overindulge. Use it as a learning experience. Where did you go wrong? What can you do differently next time to prevent that from happening? Do some self-reflecting so you can be better prepared next time. It's not always going to be an easy ride, but it will all be worth it!