Ep 27: Eating Over the Holidays After Bariatric Surgery
This post is a companion to Episode 27 of the Bariatric Nutrition Coach Podcast. Listen to the full episode on Spotify or Apple Podcasts.
Holidays after bariatric surgery do not have to mean stress or total restriction. This episode is about finding balance — enjoying your celebration foods, staying on track, and not losing the joy of the season in the process.
Tip 1: Keep Your Eating Schedule
When routine goes out the window, so does the structure that keeps your habits in place. Arriving at a holiday meal or gathering over-hungry makes it virtually impossible to eat slowly and stop when satisfied. Use phone reminders, pack snacks when travelling, and protect your structure even when everything else is different.
Tip 2: Pair Celebration Foods with Protein
You do not have to miss out on your favourite holiday foods. The key is to make sure protein is on your plate alongside them. Eat at least half your protein first, then enjoy your celebration food slowly and mindfully. Protein helps you stay satisfied for longer, so you are less likely to go back for more or feel unwell. The goal is enjoyment, not deprivation or excess.
Tip 3: Keep Activity Up
Not to burn off what you eat — but because moving your body over the holidays helps manage stress, improves sleep, lifts mood, and keeps you connected to yourself. It is a powerful form of self-care during a season that can be emotionally demanding. Even a walk with family counts.
The holidays are short. What you do most of the time is what matters. A few celebratory meals are not going to undo your progress.
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