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It’s that time of year again – the decorations are up, the Christmas songs are playing on the radio, the supermarkets have chocolate on the end of every shelf and Christmas parties/gatherings are in full swing. For most of us this is a time of year that we use the excuse “it’s Christmas”, whether this be an alcoholic drink during the week when you may not usually indulge, or eating those chocolates at work when you’d normally politely decline. It is a difficult time of year to manage your weight, especially if you are a bariatric patient.
We know that losing weight following bariatric surgery is a challenge as it requires discipline to adhere to your new diet and lifestyle changes, and Christmas, whether you celebrate it or not, can be a difficult time to stick to your plan. So we have put together some helpful hints and tips to get you through the festive period.
Who
Remember why you are doing this – because you want to lose weight to achieve or maintain a healthy lifestyle. Just because everybody else is filling their plates or having a glass of wine doesn’t mean that you have to, you are on a different journey to everybody else.
What
Christmas doesn’t mean that the food you are eating on your new bariatric diet should change. You should still focus on eating protein – your plate should consist of half protein, saving the other half for salad/vegetables. Of course it is okay to enjoy some of your favourite foods at this time of year, but make sure that you are eating them in moderation, keeping in mind the number of calories that these special treats may contain. Enjoy a slice of cake, but make it a small slice, or indulge in chocolate, but make it a couple of pieces as opposed to a whole bar. And don’t forget the hidden calories in drinks – alcohol is very high in calories, as are a lot of fizzy drinks and juices. If you’re not sure, stick to water. It is important to keep hydrated throughout the day. Alternating an alcoholic drink with a glass of water can cut your alcohol consumption (and calories) in half.
When
Don’t forget to stick to your normal meal times – breakfast, lunch and dinner. Snacking is a way of sneaking in those extra calories, for example the chocolates in the office, or a mince pie with your cup of tea/coffee in the afternoon. By sticking to your regular meal times and avoiding snacking you can avoid those extra calories that lead to extra kilos.
Where
This time of year there are lots of social gatherings, and with them come buffets full of high calorie, low nutrition foods, such as pastries, cheeses, chips and dips for example. When you are at gatherings try to consciously make healthy choices, for example snacking on carot/celery sticks with hummus, or salads (but beware of high calorie dressings!). If it is not part of one of your three meals, try to avoid eating at all as this counts as snacking.
Why
The why refers to mindful eating. Listen to your body, especially this time of year. Are you really hungry? Or are you just eating because the food is readily available in abundance. Why are you eating? Is it because everybody else is or you’re simply bored. Paying close attention to when you are full rather than continuing to eat. By being mindful at all times when you are eating you can reduce wasted calories.
How
Starting with how you eat… as a bariatric patient your portion sizes are already restricted, but at this time of the year it is easy to forget. Make sure that you stick to the golden rule, protein first, as this is the most important part of your meal and will keep you satisfied for longer. Use a smaller plate that will help you to control your portion sizes.
This isn’t the first blog we have written to help you guys stick to your diet during the festive period; check out our other blogs below that you may find helpful during this time to help you stick to your plan to achieve a healthy lifestyle.
Tips for Cooking This Christmas
We hope you enjoy this wonderful time of year with loved ones and we hope that 2019 brings you love, joy, happiness and of course good health.
If you are a patient and would like to discuss your dietary requirements over the Christmas period then please call us on 02 9553 1120 before our practice closes on the 20th of December.
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