Holiday Survival Guide: 5 Tips for Bariatric Patients

The holiday season is filled with joy, celebration, and delicious food. If you’re a bariatric patient, this time of year can feel especially challenging. Between family gatherings, office parties, and endless trays of treats, you may need some extra planning and mindfulness to stick to your goals. 

Here at Eastside Bariatric & General Surgery in Snellville, Georgia, bariatric expert Dr. Aliu O. Sanni offers good news. You can enjoy the holiday season without undoing your hard work. 

Let’s look at five practical, confidence-building tips to help you stay on track while still savoring the festivities.

1. Prioritize protein at every meal

Protein keeps you full, stabilizes your blood sugar, and helps you maintain muscle mass after bariatric surgery. When faced with a holiday buffet, scan the table for protein-rich options before anything else. Look for turkey, chicken, lean beef, seafood, eggs, or even cheese.

You may even want to bring a protein-forward dish if you’re unsure of what’s being served. Taking a tray of deviled eggs, shrimp cocktail, or a turkey roll-up platter can ensure you have something safe and satisfying.

2. Set boundaries with portion sizes

Holiday plates tend to be piled high, but your stomach has new rules now. Use your bariatric tools: small plates, slow eating, and paying close attention to fullness cues. It’s OK to sample your favorite traditional foods — just keep your portions small and intentional.

A helpful strategy is the three-bite rule: Three mindful bites of a treat can satisfy a craving without leaving you uncomfortable or derailing your progress. Give yourself permission to enjoy, without guilt and without overdoing it.

3. Stay hydrated (but not around mealtime)

Hydration can slip during the holidays, especially with travel, social events, and colder weather. Sip water throughout the day to prevent dehydration and support digestion. Just remember to avoid drinking 30 minutes before and after meals to protect your pouch and prevent discomfort.

If you’re attending an event where sugary drinks or alcohol are flowing, stick with water or zero-sugar beverages. If you choose to drink alcohol, go slowly; its effects may feel stronger after bariatric surgery.

4. Plan ahead for parties and gatherings

One of the best ways to avoid holiday stress is preparation. Eat a small, protein-rich snack before you head out to keep hunger in check and reduce impulse eating. Look up the menu if you’re going to a restaurant, or ask the host what dishes are being served.

Also plan nonfood strategies, such as:

• Position yourself away from the dessert table
• Start conversations
• Help with hosting tasks
• Focus on connecting with friends and family

Let the holidays be more about the people you’re with than the food you eat.

5. Protect your mental and emotional health

Food isn’t the only stressor during the holidays. Social pressure, family dynamics, and busy schedules can make this season overwhelming. Prioritize self-care by getting enough sleep, taking breaks when you need them, and setting healthy boundaries around events or obligations.

If you’re feeling discouraged or tempted to fall back into old habits, reach out to Dr. Sanni and our bariatric care team. We encourage you to stay connected with us to help you stay grounded.

Focus on the fun

You don’t need to miss out on holiday get-togethers to stay committed to your bariatric goals. With intention, self-compassion, and smart planning, you can enjoy every moment while protecting your health and progress.

If you’d like personalized guidance or support during the holiday season, schedule a visit by calling 201-565-0876 or clicking here to book online today.