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HOW TO GET BACK ON TRACK AFTER THE FESTIVE SEASON
enquiries@thedietologist.co.uk
Looking to get back on track after Christmas?
This is the time of year where many of us relax and overindulge on our favourite foods and snacks, and not forgetting Christmas dinner! It’s easy to forget how much we are consuming when we are surrounded by good company or watching TV, and this is where mindless eating and consuming foods that provide little satiety could potentially cause weight regain.
While I hope you have had a lovely time with friends and family, it is important to get back on track with your weight loss journey as soon as possible, otherwise you may feel a little deflated and upset with yourself, and I don’t want that for you.
Here are some ideas of how you can get back on track after the festive season.
Start thinking positively about food and remove the concept of a ‘diet.’ When I say diet you’ll be conjuring up words including: low calorie, weighing your food, meal plan, eating alone and boring / tasteless food. For me, 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.
It’s likely that you will have lots of leftovers and snacks around the house, which will be very tempting! Remove leftovers from Christmas, chocolates, biscuits, alcohol. Where possible, donate leftover and unwanted food to food banks and charities.
A great way of getting back on track is by going ‘Back to Basics’ to reset the mind and body, with 3 days following a liquid diet, 3 days soft food diet and then progressing to solids.
Participate in Dry January, Dry January is the UK's one-month alcohol-free challenge. There are lots of benefits to staying away from alcohol for a month, particularly for WLS patients. Alcohol is absorbed more quickly by WLS patients and contains a surprisingly high number of calories. It also lowers inhibitions and can lead to mindless eating.
Remove slider foods and keep healthy snacks nearby should you get cravings. Food cravings are one of the most difficult things to deal with, whether it is pre or post surgery. Cravings are often the result of learned habits and emotional eating that have developed over a long period of time, and can be triggered by lots of things including stress, boredom and not eating regular meals.
Make sure you stay hydrated. 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.
Pimp up the texture of your meals. Soft food is
easy to eat post WLS, however it slides in and out of the stomach pouch easily, so you’ll be hungry soon after eating. Firm food helps you feel satisfied sooner and for longer, so you’re likely to eat less too.
Don’t skip breakfast - this is the most important meal of the day for you post surgery as it provides you with essential nutrients and energy and helps to improve concentration. Even if you’re running late, there are lots of breakfast options that you can take with you including boiled eggs, protein shakes and crackers with peanut butter.
Start eating mindfully again. 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. Mindful eating also removes judgement - by focusing on your meal, you are in control of what you are putting into your body.
Need some help with getting back on track after the festive season?
Want to know how I can support you in your weight loss journey and help change your eating habits and relationship with food?
Book in for a Discovery Call to find out more, or visit me on my social media platforms, my
Facebook Group,
Instagram, and my
YouTube channel for helpful information, hints and tips and Q&A opportunities!
