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As the Sydney summer ushers in the holiday season, those who have undergone bariatric surgery may find themselves navigating a unique set of challenges. The hot weather, special family or social gatherings, and the abundance of delicious, sometimes less-than-ideal foods can trigger old eating habits or temptations to overindulge. In this year’s holiday-themed blog, we’ll delve into the triggers that might arise and offer some strategies to overcome them, helping you make the most of your summer festivities while staying true to your post-bariatric lifestyle.
Identifying Overeating Triggers
Social Pressure – at this time of the year, gatherings with family, friends or work colleagues often revolve around food, and the pressure to eat what everyone else is can be intense.
Emotional Eating – stress, loneliness, or even the joy of the season can trigger emotional eating, where food becomes a source of comfort or celebration. It’s easy to slip back into bad eating habits when you let your guard down.
Food FOMO – the ‘fear of missing out’ on special holiday treats like chocolates or lollies can lead to overindulgence quickly.
Food Accessibility – during the holidays the fridge and pantry are usually stocked to the brim, with the availability of food at every turn, it makes it challenging to resist.
Nostalgia – traditional holiday foods can evoke strong feelings of nostalgia, leading to overeating for the sake of tradition.
Alcohol – Alcohol and sweetened drinks not only have a lot of calories but are also powerful appetite stimulants.
Strategies to Overcome Triggers
Mindful Choices – practice mindful eating by making conscious choices. Prioritise protein options and vegetables while being mindful of portion sizes. Most functions will have low calorie options such as sliced vegetables that you can munch on, this will sort out any hunger but will also help you “blend in”.
Prepare and Communicate – plan your holiday meals in advance. If you’re attending other people’s gatherings, let your host know about your dietary needs and consider bringing a dish that aligns with your post-surgery eating plan.
Stay Hydrated – often, thirst is mistaken for hunger. Keep yourself hydrated, especially in the summer heat. Drinking water can help you differentiate between actual hunger and thirst. But remember to limit your liquid intake at mealtimes. When going to a social event choose water first, especially if you’re planning to have a glass of wine. Drinking alcohol when thirsty or tired is never a good idea.
Support System – share your challenges with friends and family. With their understanding and support, it will help you to make healthy food choices this holiday season.
Distraction – get involved in activities other than eating. Enjoy the Sydney summer by participating in outdoor games, swimming or beach walks.
Pause and Reflect – you may no longer be able to reach for another serving, but during the holidays mindless snacking is easy to do. Before you pick up a handful of chips or another chocolate, pause and reflect on how many times you’ve actually done that (small bites here and there all add up).
Manage Emotional Eating – if emotions drive your overeating, try to support yourself with different coping mechanisms to deal with your emotions, such as a chat with a friend, a walk or journaling.
Practice Self-Compassion – remember, no one is perfect and the occasional indulgence is okay. If you do overeat, acknowledge it, learn from it and move forward without guilt.
By identifying and understanding your overeating triggers and trying some of these strategies, we hope we’ve helped you navigate the summer holidays successfully. This season is about celebrating, connecting and creating joyful memories. With mindful choices and support from loved ones, you can enjoy the festivities to the fullest while staying committed to your post-bariatric surgery goals.
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