Managing your goals this festive season

Society often associates the festive season with overindulgence, but we assure you that you can still enjoy life after weight loss. That's right – you can have your ham and eat it too!

Lots of us look forward to everything this time of the year entails. However, if this is your first festive season after significant weight loss, you may be feeling nervous about its potential impact. If weight loss diminished your enjoyment of life, it wouldn't be a sustainable solution! Instead, we encourage you to embrace your lifestyle changes and use them to your advantage.

Here are our top tips for navigating the festive season while keeping your sanity and weight loss goals intact:

Enjoy protein first 

This is a rule our patients are already familiar with, and it’s especially helpful during the festive season. Focus on the ham, turkey, or prawns first! Then enjoy fresh salads and veggies, and finally, if you can't resist, have a small serving of potato salad.

Put your fork down between bites

This is a great habit to adopt year-round, not just during the festive season. Try adjusting to smaller portions and taking the time to savor each mouthful. Slowing down your eating pace is not only better for digestion, but it will also prolong your meal and give you more time to socialise. If you find yourself eating too quickly, listen to your body’s signals to slow down. Spark up a conversation, share a silly joke from the bonbon, and enjoy your meal. Don’t rush into the next course — take a walk, or even help the host with the dishes. These activities will be appreciated by both your host and your tummy!

Guard against portion sizes and snacking 

Using a smaller plate will help you control portion sizes without making your meal look smaller than everyone else’s. We also recommend eating in one sitting rather than grazing throughout the day. Focus on a single, nutritious meal (meat, veggies, salad) instead of snacking on high-calorie foods like chips and dips.

Don’t drink your calories 

This may seem straightforward, but it’s easy to lose track of how many festive drinks we consume. This includes not only alcohol, but also sugary drinks, which can quickly add up. While it’s fine to indulge in a few drinks, they provide little nutritional value. High-sugar beverages can leave you feeling thirstier, and alcohol can lower your inhibitions, leading to cravings for salty, unhealthy snacks.

Treat yourself (in moderation)

Anyone for a slice of pavlova? Weight loss shouldn’t strip the joy out of eating, so if you're not too full, let yourself enjoy a small portion of dessert. Try to choose a lighter option and savor it slowly. This is where the 80/20 rule comes in: stick to your weight loss routine 80% of the time, but allow yourself 20% of flexibility to enjoy a treat or have a drink. A little indulgence won’t derail your progress.

Prepare your responses

During social gatherings, patients often receive comments about how little they’re eating. Being prepared for these remarks can help you navigate the day with ease. How you respond is entirely up to you. If you’ve been open about your weight loss journey, feel free to educate others on how your eating habits have changed – you may find that people are genuinely curious. If you prefer privacy, there’s no need to explain yourself. You can simply say that you've already attended several events and prefer to take it easy with food and drink for the day. You can also suggest catching up with someone later for a more in-depth conversation about your choices. This is also important if you're attending multiple gatherings or trying to squeeze two events into one day. People will notice that you're eating less, so having a prepared response will help you enjoy each event without feeling uncomfortable.

Re-gift the “rubbish” 

You may have requested no chocolates or treats this year, but inevitably, tempting food gifts will find their way to you. It’s important to have a plan for what to do with them. A small treat here and there isn’t a big deal, and lean protein leftovers can make for great meals in the days to come. But if you have boxes of chocolates or shortbread piling up, they can quickly become a temptation. Regifting these items to friends or family, or simply discarding them, can prevent unnecessary indulgence.

The true meaning of the festive season 

If you associate the festive season mainly with food, now is a good time to reframe the seasons meaning. Focus on spending quality time with loved ones, or start new traditions such as hosting an event or going for a festive day walk. Remember, the festive season is more than just food and alcohol. Whether you’ve had bariatric surgery or are on weight management medication, take a moment to appreciate the positive changes you’ve made. Think about how well you slept the night before or how much easier it is to breathe. Perhaps you’re wearing a new outfit that makes you feel great — take time to admire how far you’ve come. For those who celebrate Christmas Day, it is just one day. There will be many more, and it’s exciting that you’ll experience them as the best version of you.