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8 TIPS TO CULTIVATE A HEALTHY RELATIONSHIP WITH FOOD AFTER BARIATRIC SURGERY, TO KEEP THE WEIGHT OFF FOR GOOD!
enquiries@thedietologist.co.uk
As women embarking on the transformative journey of bariatric surgery, it's essential to prioritise not just physical health, but also our relationship with food. Building a positive and sustainable connection with food can be the key to long-term success. In this blog post, we will discuss eight practical tips to help women improve their relationship with food post-bariatric surgery and take action towards achieving lasting results.
1. Embrace Mindful Eating:
One of the fundamental principles of fostering a healthy relationship with food is practicing mindful eating. Slow down, savour each bite, eating without distraction and pay attention to the flavours and textures. Mindful eating helps you reconnect with your body's hunger and fullness cues, promoting a balanced and intuitive approach to eating.
Action: Set aside dedicated mealtimes, eliminate distractions, and focus on savouring your food mindfully. Chew thoroughly and engage your senses to fully enjoy the experience.
2. Shift Your Perspective:
Let go of guilt and shame surrounding food choices. Understand that every meal is an opportunity for nourishment and self-care. Instead of labelling foods as "good" or "bad," focus on the overall balance on your side plate and how you are fuelling your body.
Action: Challenge negative thoughts about food and reframe them with positive affirmations. Practice self-compassion and remind yourself that you are on a journey towards better health.
3. Create a Balanced Meal Plan:
Develop a personalised meal plan that includes a variety of nutrient-dense foods. Aim for a balanced combination of lean proteins, whole grains, fruits, and vegetables. This approach ensures you get the essential nutrients while maintaining satiety.
Action: Consult with a registered dietitian, like myself, specializing in bariatric surgery to create a personalised meal plan tailored to your specific needs and preferences.
4. Practice Portion Control:
Post-bariatric surgery, portion control becomes crucial for long-term success. Listen to your body's signals of hunger and fullness and avoid overeating. Smaller, frequent meals can help you feel satisfied throughout the day.
Action: Use smaller plates and bowls to visually control portion sizes. Prioritize protein-rich foods and high-fibre options to promote fullness.
5. Keep a Food Journal:
Maintaining a food journal is a powerful tool to track your eating habits, identify triggers, and assess your progress. It helps you develop self-awareness and understand the emotional connections you have to food. Remember this is not about policing your eating, the food journal is about making you aware of your emotional triggers and patterns to eating!
Action: Record what you eat, portion sizes, and any emotional or physical responses. Review your journal regularly to identify patterns and make informed changes.
6. Seek Emotional Support Soon After Bariatric Surgery:
Bariatric surgery is a transformative journey that can bring emotional challenges. Seek support from a Bariatric Dietitian who specializes in weight loss surgery and emotional eating. These professionals can provide guidance, coping strategies, and help you develop a positive mindset.
Action: Research local support groups or seek recommendations from your bariatric surgery team. Reach out to professionals who can provide the emotional support you need.
7. Engage in Regular Physical Activity:
Physical activity not only supports weight management but also contributes to overall well-being. Find activities you enjoy and make them a part of your routine. Exercise boosts mood, reduces stress, and helps you maintain a positive, healthy lifestyle.
Action: Start with gentle activities like walking or swimming and gradually increase intensity and variety. Set realistic goals and celebrate your progress along the way. Have FUN!
8. Celebrate Non-Food Rewards:
Instead of using food as a reward, find non-food ways to celebrate your achievements. Treat yourself to a massage, plan a day trip, or engage in a hobby you enjoy. Celebrating non-food victories strengthens your connection with yourself and reinforces positive behaviour.
Action: Create a list of non-food rewards that resonate with you and refer to it whenever you achieve a milestone on your journey.
Conclusion:
Improving your relationship with food after bariatric surgery is a journey that requires patience, self-compassion, and dedication. Working on your relationship with food before or soon after surgery will work in your favour for long term success. By implementing these eight practical tips and taking action, you can cultivate a healthy relationship with food that supports long-term results. Remember, you can create positive change, and your journey is unique. Embrace it with a positive mindset, surround yourself with support, and celebrate every step towards a healthier, happier you.
