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HOW TO DEAL WITH A BUFFET ON HOLIDAY AFTER WEIGHT LOSS SURGERY
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One of the best things about going on holiday is, not having to cook and trying out the local cuisine! So we all love an all inclusive holiday, especially if we believe we are saving money.
When I first started to work as a bariatric dietitian, I would get the chills each time a patient told me they'd booked an all inclusive holiday. I know a buffet is often part of a holiday experience, but can you really maintain or lose weight with a buffet full of tempting food available all day? After weight loss surgery are we really saving money or are we about to sabotage our weight loss? Were the thoughts that would run through my head and probably yours!
After years of supporting patients on their dream all inclusive holidays (only wish they’d take me with them for that personal touch :-). I believe you can still enjoy the buffet and stay on track with your weight loss.
Here are some of my favourite tips and tricks to deal with a buffet on holiday after bariatric (weight loss) surgery and still stay on track!
Use a side plate. In the same way you would eat from a side plate at home or when dining in a restaurant, pick up a side plate when you are eating from a buffet. Plate size is so important when it comes to weight loss. By using a side plate, the plate looks full and the brain is delivered fullness signals, so patients are more likely to stop when they are satisfied.
Go for the protein first. Protein is an essential part of your diet and provides the basic building blocks for the body. Protein helps you feel fuller for longer which means less snacking between meals. Put high protein foods on your plate first, including white meats and fish, eggs, tofu and cheese. Have a ⅓-½ plate protein.
Drink fluids before you eat. Most people need about 2 litres of fluid a day, which is about 10 (200ml) glasses per day. It’s very difficult for the body to tell the difference between hunger and thirst and it may mean that the hunger that you’re feeling is your body telling you it needs more water. Don’t forget to follow the bariatric surgery rules whilst on holiday when it comes to fluids, by drinking fluids 15 minutes before you eat, or 30 minute after eating.
Add lots of salad and local grown veggies to your plate. Not only are these nutritious, but they will add lots of colour, flavour and texture to your food on your plate!
Eat mindfully. Mindful eating is all about being in the present and focusing on your food and the task of eating, paying specific attention to preparing and consuming your food and being aware of your thoughts and feelings as you are doing so. In the same way that you would focus and eat mindfully at home, you should adopt the same mindset when you are eating from a buffet. Remember to chew slowly and thoroughly and put your cutlery down in between bites.
Don’t deprive yourself. What you eat after weight loss surgery is not a diet. A diet can be associated with counting calories, weighing your food, a restrictive meal plan, eating alone and boring / tasteless food. A diet means nourishing your body, eating a rainbow of tasty and nutritious food and enjoying food with family and friends. It’s not about starvation or depriving yourself of the food you enjoy because “diet culture” is what could potentially sabotage your weight loss success. When eating from a buffet on holiday, don’t deprive yourself of what you want to eat, just do it in moderation - have a little bit of everything! It certainly works for me and I know it will certainly help you!
Do you need a bit of help to feel more confident and gain control of your eating after weight loss surgery?
Are you concerned about weight regain when you are on vacation?
Worried about slipping back into unhealthy habits?
Do you need ideas of healthy ways to enjoy your vacation?
Why don’t you check out my
8 Week Program or
resources to help you get back on track?
