Top Six Ways I Avoid Holiday Weight Gain

Note from a fellow bariatric patient…

After bariatric surgery eight years ago, weight loss came easily, and I looked forward to getting on the scale each week. Seeing the number go down each week felt like such a gift. However, around 18 months post-surgery, my trips to the scale were less joyful, as I would sometimes be up a pound or two.

It's hard not to feel frustrated and give up when you see a blip on the scale. Holidays and vacations would throw me off my game, and I’d see another pound or two on the scale. I knew I needed a plan to avoid gaining all the weight back over time.

Here are the six things that help me avoid regaining weight:

1. I have a routine, and I stick to it. Every morning, I start my day with an Unjury^® protein shake. It’s easy, requires no thought, and gives me a high-protein start to my day.

2. I plan, especially for holidays. The saying, “Fail to plan, plan to fail,” couldn’t be more true. So, I think about when and where I will be eating. Will there be healthy food choices? Will I be surrounded by “food pushers” or tempting foods? Do I need to bring a protein shake or a protein bar with me? When I take the time to consider the situation ahead of time, I always manage it better.

3. I focus on protein and track my food. Protein helps me stay full, and I track my intake to stay connected with what I’m doing. It’s hard to estimate what I’m eating when I’m busy or on the go, so I write everything down. This way, I make sure I'm getting enough protein without overdoing it on fats, carbs, or calories.

4. I always keep a drink by my side. I have a 30-minute commute and use that time to hydrate (and occasionally enjoy another Unjury shake). I have more energy when I’m well-hydrated, and drinking fluids helps keep me feeling full, so I’m less likely to get hungry.

5. I exercise every day because I have heard, read, and experienced firsthand that 80% of weight maintenance is linked to exercise. I walk, jog, or use the elliptical for cardio, and I have even added some strength training to build muscle, which helps keep my metabolism active.

6. I weigh myself regularly. It’s not always fun, and after all these years, I still dread getting on the scale (especially around the holidays). But I’ve found it’s better to catch potential weight gain when it’s just 2 or 3 pounds rather than 10 or 20 pounds.

I will always be mindful of my weight and have built a lifestyle that helps me stay healthy. The holidays can be challenging, so I remind myself of these six things that have successfully helped me maintain my weight and health.

Your maintenance journey will likely differ from mine, but I encourage you to find what works for you. It’s worth it.

Sincerely,

—Your bariatric friend