Ep 72: WLS Nutrition | 3 Steps to Getting Back on Track After the Holidays
This post is a companion to Episode 72 of the Bariatric Nutrition Coach Podcast. Listen to the full episode on Spotify or Apple Podcasts.
Welcome to the first episode of 2025! If you are coming back from a holiday period feeling a little off-track, discombobulated, or like you have lost your groove — this one is for you. Three practical steps, kept simple.
Step 1: Embrace Compassion First
Before anything else, bring compassion. Reflect on the holiday period with honesty — what changed, what habits slipped, what old patterns came back — but do not ruminate. Acknowledge it. You are human. Perfection is not required for success after bariatric surgery. Staying in a space of shame and self-criticism drains the energy you need to actually move forward.
Notice also the thoughts that are coming up. "I have ruined everything." "I will never get back on track." "What is the point?" These are thoughts — not facts. Name them, challenge them gently, and choose to take one step forward instead.
Step 2: Pick One or Two Key Habits to Focus On
Do not try to fix everything at once. That is how overwhelm happens — and overwhelm leads to inaction. Identify the one or two habits that you know make the biggest difference for you. Maybe it is getting back to a regular eating schedule. Maybe it is tracking your protein for three days. Maybe it is cooking a batch of protein on Sunday. Pick the most impactful and most achievable, and start there. When one habit improves, others follow — there is always a ripple effect.
Step 3: Move Your Body
Not as punishment. As medicine. Moving your body when your mindset is not in a great place is one of the most effective things you can do to shift it. Start small — a walk around the block, a short yoga session, a swim. Movement releases mood-boosting chemicals, reduces stress, and puts you back in a more positive headspace where making good choices feels possible again. It is the bridge between feeling stuck and feeling like yourself.
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