Bariatric Surgery Nutrition Coaching

How to Say No to Food (politely) after Bariatric Surgery

The holiday season is a time for celebration, family, and of course, food! But for those who have undergone bariatric surgery, the holidays can be a challenging time. With food restrictions and bariatric weight loss goals, it can be difficult to navigate the holiday feasts and gatherings without feeling overwhelmed or left out.

In this video, I share my tips on how to say no to holiday food politely after bariatric surgery, so you can still enjoy the holiday season without compromising your health and weight loss goals.

Understanding Your Food Restrictions

Before we dive into how to politely reject holiday food, it’s important to understand your food restrictions after bariatric surgery. Depending on the type of surgery you had and when you had it, your program may have given you specific guidelines for your diet.

If you need help understanding what you can be eating, find out about Bariatric Food Coach Premier Access! You can unlock all my video courses and build your post-op eating knowledge.

In general, bariatric surgery patients are advised to follow a protein focused diet with non-starchy vegetables for great fiber. This means avoiding foods high in sugar, fat, and carbohydrates, such as desserts, bread, and pasta. Hmmm…sounds like holiday foods to me! It’s also important to limit portion sizes and eat slowly to avoid discomfort or dumping syndrome.

If you’re further out of surgery and worry you’ve stretched your stomach, let me rest your mind with this article: Does your stomach go back to normal after Gastric Bypass or Gastric Sleeve?

Communicating Your Food Restrictions

The first step in saying no to holiday food politely is to communicate your food restrictions to your friends and family…but maybe just the ones that NEED to know.

It’s important to be honest and open about your restrictions, but also be mindful of how you communicate. Avoid using negative language or making others feel guilty for enjoying certain foods. That’s why I avoid using the phrase “I’m on a diet.” Without meaning to, you could put the other person on the defense for their own food choices.

Instead, focus on the positive impact your surgery and diet have had on your health and well-being. “It’s not an easy time of year but I’m going to work on making food choices different than in the past so I can stay on this path to health.”

Offer to Bring a Dish

One way to ensure that there will be something for you to eat at holiday gatherings is to offer to bring a dish. This way, you can control the ingredients and make sure it aligns with your bariatric diet.

Click here for 15 Bariatric Friendly Holiday Dishes!

You can also use this opportunity to introduce your friends and family to healthier, bariatric-friendly options. For example, instead of traditional mashed potatoes, you could bring a cauliflower mash. Or instead of a sugary dessert, you could bring a Pumpkin Whip.

When faced with a table full of tempting dishes, try to stick to small portions of protein and vegetables. You can also use a smaller plate to help control your portions.

Have “one-liner” phrases in your back pocket

When faced with a situation where someone is offering you food that you cannot eat, it’s important to have some polite phrases prepared. This will help you say no without feeling rude or offending anyone.

I like to do a compliment, decline and redirect.

Some examples of polite phrases and redirects you can use:

“Thank you for making this! None for me right now. What else have you been up to lately?”
“It all smells so good! I’ll make a plate in a bit. Did you watch the parade this morning?”
“I’m so full from my meal, but thank you so much for your hard work! Have you had a good holiday season?”

Notice how these responses give them little go off related to your diet changes or your weight loss. Hopefully they can get the hint that you’re not interested in that topic!

Focus on the Social Aspect

The holidays are about more than just food. They are also about spending time with loved ones and creating memories. Instead of focusing on the food, try to focus on the social aspect of the gathering.

Engage in conversations, play games, or participate in activities. This will help take the focus off of food and allow you to enjoy the holiday season without feeling deprived.

Be Prepared for Questions

It’s common for friends and family to have questions about your bariatric surgery and diet. Be prepared for these questions and try to answer them in a positive and informative way, based on your comfort level.

You can explain the benefits of bariatric surgery and how it has helped you improve your health and quality of life. You can also share some of your favorite bariatric-friendly recipes or tips for staying on track during the holidays.

Remember Your Goals

It can be easy to get caught up in the holiday spirit and forget about your health and weight loss goals…me too, friend!  But it’s important to remember why you started your bariatric surgery in the first place. Not in a way that feels shameful, but one that helps you reorient to your passion behind the change.

Remind yourself of the progress you’ve made and the positive changes you’ve experienced since surgery. This will help motivate you to stay on track and say no to holiday food that may not align with your bariatric diet.

Seek Support

If you’re feeling overwhelmed or struggling to say no to holiday food, don’t be afraid to seek support. Reach out to friends or family members who understand your situation and can offer encouragement and advice.

Our community here inside BFC Premier Access is ready to encourage you, share insights and cheer each other on!

Saying no to holiday food politely after bariatric surgery can be challenging, but it’s important to prioritize your health and weight loss goals. By communicating your food restrictions, being mindful of your portions, and having a plan in place for social situations, you can still enjoy the holiday season without compromising your progress.

Remember to focus on the social aspect of the holidays and seek support when needed. With these tips, you can navigate the holiday season with confidence and stay on track with your bariatric diet!