It’s the holiday season, and as we spend time with our family and friends, we enjoy each other’s company over delicious meals. Unfortunately, the holiday season can be a time when we run into problems with weight gain. It can be especially challenging after bariatric surgery. Fortunately, there are many ways to manage our weight during the holiday season. Here are 10: 

1. Don’t save your calories. It may be tempting to skip meals to save calories for holiday treats, but it is better to stick to your regular eating patterns. You are more likely to overeat if you arrive at a holiday function hungry 

1. Remember the basics. Just because it is the holidays doesn’t mean you can’t maintain the same healthy eating habits you had during the rest of the year. Pay attention to your portion sizes, start with protein, eat slowly, and track what you eat. Keeping these basic rules in mind can help you avoid overeating 

1. Be mindful of how much you are eating. Eating while socializing can easily lead to eating too much. Enjoy the company and conversation and save eating for a time when you can focus on your meal 

1. Avoid the buffet table and the kitchen. Standing close to where the food is being served may result in mindless noshing. Carefully select the food you truly want to try, and then walk away 

1. Limit alcohol consumption. Drinks containing alcohol are full of empty calories. It is better to eat your calories than to drink them. Additionally, alcohol doesn’t just add calories; it can also dehydrate you. Be aware that alcohol can affect you differently after bariatric surgery. You may feel the effects much sooner, even after consuming less alcohol. You are also more likely to overeat at the buffet table after a couple of drinks 

1. Stay hydrated. It is important to drink plenty of water and plan ahead. This ensures that you can avoid drinking within 30 minutes of eating and still get in the recommended 64 ounces a day 

1. Exercise. The holiday season can be a busy time, and our exercise routines may suffer because of it. It is easier to get out of the habit of exercising than it is to get back into it after the holidays. Consider creating a workout schedule or organizing activities for the family that get everyone moving 

1. Bring a healthy dish to share. This will ensure that there is a healthy food option at the gathering 

1. Find healthy alternatives for your favorite recipes. Look for healthier substitutions that cut the fat and calories of recipes. Some examples include: 

• Using skim milk instead of whole milk in mashed potatoes 

• Using fat-free creamed soups in recipes rather than full-fat versions 

• Replacing sugar with unsweetened apple sauce or noncaloric sweeteners in desserts 

• Adding flavor with garlic, spices, and herbs rather than fats such as butter and gravy 

• Combining ¼ cup of Greek yogurt with ½ cup of butter to replace 1 cup of butter in a recipe 

• Replacing each egg with two egg whites and substitute evaporated skim milk in place of heavy cream when baking your favorite holiday treats 

1. Be kind to yourself. You may overeat a bit or sample more treats than you should. However, that doesn’t mean all is lost. It is important to forgive yourself and recommit to healthy patterns and move forward. It is okay to have a treat once in a while. 

Undergoing bariatric surgery requires preparation, dedication, and several lifestyle adjustments. Adopting a whole different way of eating can be challenging, and it will take some time to get used to it. Following these tips can help you plan and enjoy your food in moderation. 

For more information about the Bariatric Surgery Services at Flushing Hospital or procedures performed by our doctors, please call 718-408-6977 or 718-670-8908. 

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.