Undergoing bariatric surgery is a significant milestone on the journey to better health, but it’s only one part of the process.. Whilst the physical transformation after surgery is noticeable, the emotional and psychological aspects of eating require just as much attention. Cravings, emotional eating, and challenges with portion control can persist after surgery, making it essential to rebuild a healthy relationship with food. Here’s how you can support yourself through this important phase with mindful eating strategies and guidance on managing common triggers.
Understanding the Psychological Side of Post-Op Nutrition
Bariatric surgery doesn’t just change how much you eat; it can also affect the way you think about food. Many people find themselves struggling with food-related emotions, such as:
- Cravings for comfort foods: These may be foods that brought comfort or relief during times of stress, sadness, or boredom before surgery.
- Emotional eating: Food can sometimes be used to manage emotions such as anxiety, depression, or even happiness.
- Portion control difficulties: Adjusting to smaller portions can be difficult, and many people experience the urge to overeat despite their stomach’s reduced capacity.
It’s important to recognize that these behaviors are normal and part of the process of rebuilding a healthy relationship with food. The key is to address these behaviors with compassion and a mindful approach.
Read More: Nutritional Guidelines to Follow After Weight Loss Surgery
Strategies to Manage Cravings
Cravings can sometimes be a common experience after bariatric surgery, but they don’t have to control your decisions. For some patients they won’t experience cravings for weeks or months, but if you do, here are some strategies to help you manage them:
Understand Your Triggers
Cravings often stem from emotional triggers, such as stress, boredom, or fatigue. Start by identifying what situations or emotions tend to bring on cravings. Keeping a food journal can help you track these patterns and gain insight into when and why you crave certain foods.
Substitute with Healthier Options
If you crave something sweet, try substituting it with a naturally sweet option like fruit. If you crave salty snacks, consider a small portion of nuts or seeds. The goal is to satisfy the craving in a way that supports your new lifestyle without putting a handbrake on your progress. According to many lap-band surgeons, having surgery doesn’t mean you’re never allowed to enjoy the foods you may crave. The main thing to strive for is avoiding old habits that allow those cravings to derail your consistency when it comes to maintaining a healthier diet.
- Stay Hydrated: Sometimes, our bodies confuse thirst with hunger. Drinking water regularly can help reduce the intensity of cravings and ensure you’re not eating out of dehydration.
- Mindful Eating: Mindful eating is a powerful tool in managing cravings. By focusing on your food, its flavors, and textures, you can become more in tune with your body’s hunger signals and make better decisions about when and how much to eat.
- Managing Emotional Eating: Some post-op patients find that emotional eating remains a challenge after surgery. Emotional eating involves using food to soothe difficult feelings like stress, anxiety, or sadness. While this may have been a coping mechanism before surgery, it’s important to find healthier alternatives to manage emotions. A psychologist can be a key resource to help you work through some alternative coping strategies to help you feel more in control.
- Practice Mindfulness: When you’re tempted to eat in response to emotions, take a moment to pause and reflect. Ask yourself: “Am I hungry, or am I using food to manage my emotions?” By taking a step back, you can avoid making impulsive decisions and instead choose more mindful ways to cope, such as deep breathing or a short walk.
- Build a Support System: Talking to someone you trust about your feelings can be a great way to manage emotions without turning to food. A psychologist, support group, or trusted friend can help you process your emotions in a healthy way.
- Engage in Self-Care: Develop a repertoire of self-care strategies to help manage stress and emotions, such as journaling, meditation, or engaging in hobbies that bring you joy. These activities can help you focus your energy in a positive direction and reduce the need to use food for comfort.
Portion Control: The New Normal
One of the most significant changes after bariatric surgery is learning to adjust to smaller portions. While it’s easy to become frustrated with the limitations of your new stomach size, it’s important to remember that portion control is crucial to your long-term success. Here are some tips to make portion control easier:
- Follow the Portion Guidelines: Your dietitian will discuss with you what the typical recommended portion sizes are depending on where you’re at in your post-op journey, as this tends to change slowly over the first 12 months. It can be useful to measure out those portions so you can adjust and gain a visual understanding of the right amount of food to keep you feeling full, but not uncomfortable.
- Listen to Your Body: Pay attention to your body’s hunger and fullness cues. After surgery, it’s important to eat slowly and stop eating when you feel satisfied, not full. You may only need a small amount of food to feel content, and listening to your body will help prevent overeating.
- Use Smaller Plates and Utensils: To help with portion control, try using smaller plates and utensils. This simple trick can make your portions appear larger and help you feel satisfied with smaller amounts of food.
Rebuilding a Healthy Relationship with Food
Post-bariatric surgery, the goal is to move away from restrictive dieting and instead focus on nurturing a balanced, mindful approach to eating. Rebuilding a healthy relationship with food takes time, but with patience and the right mindset, it’s possible. Focus on nourishing your body, listening to your hunger cues, and seeking support when needed. By practicing mindful eating, managing cravings, and using strategies for portion control, you can create a sustainable, healthy relationship with food that supports your long-term success after surgery.
If you’re struggling with cravings, emotional eating, or portion control, remember that you don’t have to navigate this journey alone. Reach out to the Complete Weight Loss Solutions team for guidance, we’re here to help when things are going well but also if you ever feel you need more guidance.