Ep 71: Stressed About Staying on Track Over the Holidays After WLS?
This post is a companion to Episode 71 of the Bariatric Nutrition Coach Podcast. Listen to the full episode on Spotify or Apple Podcasts.
In a poll in my Facebook community, the number one stressor about eating over the holidays after bariatric surgery was extra temptations. In this episode — the last of 2024 — I share three tips to help you stay on track, feel confident, and actually enjoy your holidays.
Tip 1: Keep a Regular Eating Structure
When routine disappears, so does the structure that keeps your habits in place. Even on holidays, eating regularly is one of the most powerful things you can do. Arriving at a celebration meal or party genuinely hungry makes it almost impossible to eat slowly and stop when satisfied. Your body drives you to catch up, and the choices you reach for when ravenous are rarely the ones that serve you.
Use phone reminders, keep snacks on hand when travelling, and protect your eating schedule even when everything else is different. Being tempted by treat foods is not about willpower — it is about physical hunger driving you toward high-energy foods. Feed yourself regularly and the temptation becomes much more manageable.
Tip 2: Pair Celebration Foods with Protein
You do not have to miss out on your favourite holiday foods. The key is pairing them with protein. Eat your protein first — at least half of what is on your plate — and then enjoy your celebration food slowly and mindfully. Protein keeps you satisfied for longer, reduces the drive to go back for more, and protects against feeling unwell. Enjoyment without excess is the goal.
Tip 3: Keep Activity Up
Not to compensate for eating — but because movement over the holidays helps manage stress, improves sleep, lifts mood, and keeps you connected to yourself and your body. Even a family walk counts. Even a swim. Even dancing at a party. Movement is self-care, and it matters especially during a season that can be emotionally demanding for many people.
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