Florida comes alive again for the holidays. Christmas lights twinkle softly, casting a nostalgic glow over busy streets. The air smells of cinnamon and roasting chestnuts. It’s an indulgent time, with the laughter of loved ones, the coziness of winter nights, and food, lots of food.
Yet, for those who have undergone bariatric surgery, like Dr. Choi’s patients in Florida, this season of abundance also brings a new set of challenges. The holidays don’t look the same when your body, your relationship with food, has fundamentally changed.
As everyone around you indulges in a feast of pies, roasts, and sweet treats, you may feel FOMO. But you must pull through and view it as a test, part of learning to accept and appreciate your new body and its boundaries.
Physical Changes After Bariatric Surgery
Post-surgery, your body’s signals are entirely different. You’ll feel satiated much quicker, and overeating can lead to discomfort, nausea, or worse, dumping syndrome, where food moves too quickly through your digestive system. During the holidays, surrounded by tables laden with rich foods, this can feel intimidating.
You’ll also notice a more heightened awareness of what you consume. Where you once might have piled your plate high, you’ll now find that smaller portions allow you to savor each bite more fully.
The Food Temptations of Holiday Gatherings
Walk into any holiday party, and the temptations are instant. There’s so much food spread out like something out of a fairy tale feast, each bite filled with butter and sugar. Dr. Choi gets it. His patients often say they feel overwhelmed with food cravings during this time of year. But the experience of eating after bariatric surgery is different, the stomach no longer has room for reckless indulgence.
Yes, you can still enjoy food. Yes, you can still participate. But the decisions you make these days carry more significance to your well-being and your goals.
Tips for the Holiday Table
Dr. Choi has ingeniously crafted mindful strategies to help his patients fully indulge in the festivities while staying focused and present.
Do Not Arrive Hungry
Always fuel up before heading to a holiday party. It’s the secret weapon that will power you through the festivities! Dr. Choi recommends having a small, protein-rich meal before leaving the house, a handful of almonds, a 50gr piece of grilled chicken, or anything to tell off hunger and keep your body grounded.
Those buffet tables just don’t stand a chance when you’re already feeling satisfied. Why go for extras when you’re already full? Your body knows what it needs.
Protein and Vegetables
When you’re ready to dig in, go straight for the good stuff. Think meats, fish, beans, and other things that fuel your body without leaving you feeling heavy or regretting it later. Protein’s the real MVP, especially after surgery. It keeps you satisfied and helps you heal right.
Protein’s your best friend after bariatric surgery, Dr. Choi says. It fills you up and gives your body what it needs without weighing you down. Vegetables are a close second. They’re nutrient-dense and provide volume without the calorie overload. Together, these choices help you construct a plate that serves your body’s needs without depriving you of the experience.
Avoiding Sugar
Sugary treats are as much a part of the holidays as twinkling lights and gift-giving. But for bariatric patients, sugar can be dangerous. Too much can lead to “dumping syndrome,” a condition that causes nausea, dizziness, and other uncomfortable symptoms.
Dr. Choi advises his patients to steer clear of sugar-ridden desserts and opt for small bites of unprocessed dry fruit when the craving strikes. It’s a way to indulge without paying a costly price later.
You Are Not Obliged to Say Yes
The holidays always bring that extra pressure, especially when it comes to food. Aunties piling your plate like it’s a contest, completely clueless about your boundaries. But listen, just because they’re serving it up doesn’t mean you’ve got to say yes. You know your body and the weight loss surgery it just went through. You get to decide what goes inside your body.
Dr. Choi encourages his patients to rehearse polite refusals before they go to gatherings. But honestly, saying no is just another way of taking care of yourself, and you don’t owe anyone an explanation.
Stay Active
Holiday traditions aren’t just about food. They’re also about movement, though it might not seem obvious at first. Dr. Choi encourages his patients to stay active throughout the holiday season, whether it’s taking a walk after dinner or dancing to Christmas music with family.
Food Journaling
One of the most effective tools for staying on track after weight loss surgery is keeping a food journal. I know it sounds like one more thing to do, but trust me, it’s worth it. Dr. Choi always suggests it for his patients, and I’ve found it’s become more than just a habit, it’s a way to stay mindful, to make each choice intentional.
There’s nothing wrong with loving yourself, with admiring the way your body has evolved. You can take this moment to be intentional, to write down every bite you take, to savor the way it makes you feel. Your friends might joke, but they can’t match the abundance you have, and they know it.
Avoiding Alcohol
After your surgery, you know your body processes alcohol differently. Dr. Choi says to skip it altogether, and he’s right. You don’t need alcohol. You don’t need that buzz when you’ve already got a rush from the way your new body feels. Why would you numb that with a drink?
That feeling of pride, of satisfaction in your skin, is better than anything a glass of wine or cocktail could give you. Every time you choose something healthier for your body, it’s like you’re nourishing the parts of yourself you love most.
Conversations About Your Diet
After bariatric surgery, you may find yourself the center of attention in ways you didn’t expect, especially when it comes to your eating habits. There’s always that one relative who insists you try their famous dish or questions why you’re not eating as much as you used to. A simple, “I’m full, but thank you, it looks delicious,” can go a long way.
If family members are curious or pushy, you may choose to share more about your bariatric surgery journey. Explain how the surgery has changed the way your body processes food, and why you’re eating smaller portions.
Healthy Holiday Cooking
This holiday season is about you. You’ve come a long way, and now, after weight loss surgery, it’s time to celebrate. Nourish yourself with food that reflects how far you’ve come. Cooking has never just been about throwing food together for survival. Remember you used to be overweight for a reason. For you, food is a ritual, a deeply intimate practice. What better time than the holidays to reframe your relationship with food?
Holiday food should reflect that same journey of growth, change, and confidence. Why should the food you prepare be any different? Meals free from guilt. Let’s talk about recipes. These aren’t just dishes, they’re acts of self-love.
Stuffed Zucchini Boats
This dish is straightforward but rich in flavor, perfect for the holidays after having weight loss surgery.
Ingredients:
- 4 medium zucchinis
- 1 lb. lean ground beef
- 1 small onion, diced
- 1 cup diced mushrooms
- 1 tsp. garlic powder
- 1 tsp. thyme
- Salt and pepper to taste
- ½ cup grated Parmesan cheese
Instructions:
- Preheat your oven to 375°F (190°C). Feel the warmth wrap around you.
- Slice each zucchini lengthwise and scoop out the seeds. Think of it as creating space, just like how you’ve created space in your life for more self-love after your surgery.
- In a skillet, cook the ground beef with the diced onions, mushrooms, garlic, thyme, salt, and pepper.
- Fill the hollowed zucchini boats with the meat mixture, then top them with Parmesan cheese.
- Bake for 25 minutes, letting the cheese bubble, the zucchini become tender, and golden. As it transforms in the oven, you think about your transformation.
Creating New Holiday Traditions That Don’t Revolve Around Food
Post-surgery, you have the opportunity to create new traditions that focus on other aspects of the season. Instead of centering gatherings around the dinner table, think about activities that bring joy and togetherness without the focus on food.
Focus on Activities
Host a holiday movie night, take a group walk to enjoy the decorations in the neighborhood, or play a family board game. These activities shift the focus from food to connection, and you’ll find that the spirit of the holiday remains just as strong, if not stronger, when shared over experiences rather than meals.
Rethink Gift Giving
Another way to celebrate without food is to focus on thoughtful, non-edible gifts. Handmade crafts, experiences like tickets to a show, or personalized gifts can create lasting memories that don’t involve the kitchen.
Dr. Choi always says the holidays are about more than food, it’s about connection and celebration. But for you, the connection is with yourself. Your body has changed so much since surgery, but what hasn’t changed is your love for the parts of yourself that make you feel most alive.
This is your body now, and you get to write the story. Whether cooking healthy meals for yourself or standing in the mirror in front of your slim body, you’re in control. You’re proud. You’re alive.
