Indulging in your favourite choccie treats at Easter is tempting, but doing so without overindulging can be challenging, particularly if you've just had weight loss surgery and are accustomed to consuming more significant portion sizes!
With some know-how, you can learn to tune in to your body's hunger signals and make smarter decisions about what and how much you consume.
Let’s explore some simple tips and strategies to help you satisfy those cravings without going overboard.
By paying attention to your body's needs, you can enjoy your favourite foods in moderation - and without the guilt. Let's get started!
1 - LIFE AFTER WEIGHT LOSS SURGERY DOESN’T MEAN DEPRIVATION
Completely depriving yourself of your favourite foods could lead to binge eating and overindulging later.
Instead of cutting out your favourite treats all together, allow yourself to enjoy them in small amounts. If you're craving a Marshmallow Egg, have a Marshmallow Egg! But just the one eh…
2 - LISTEN TO YOUR BODY'S HUNGER AND FULLNESS SIGNALS
Pay attention to how your body feels before, during, and after you eat treat-type foods. Ask yourself if you're starving or eating out of boredom, stress, or habit. Did you feel satisfied or sluggish afterwards?
3 - CHOOSE NUTRIENT-DENSE FOODS FIRST
Similarly, check that you’ve eaten real food recently, and if not, start with that. Starting with food that is high in nutrients and low in calories can help you feel more satisfied, and less likely to overindulge on the sweet stuff later.
Giving your body the necessary protein, fibre and fats it needs will help reduce cravings in the short-term, and help you achieve a healthy weight over time.
4 - PLAN AHEAD
Having healthy snacks and meals available when you’re out and about is a big help when it comes to avoiding a snack-attack. Plan ahead by packing a healthy snack like nuts, berries, veggies, hummus, apple slices, or a protein shake.
5 - DRINK PLENTY OF WATER
Drinking enough water can be difficult for some, especially in the early days after weight loss surgery. Meeting your daily water goals will help you feel full, reduce your appetite and chance of over-snacking. Avoid drinking and eating at the same time though, as this moves food out of your pouch faster.
SNACK-ATTACK BEHAVIOUR CHANGE CHECKLIST:
- I will allow myself to enjoy my favourite foods in moderation and not deprive myself of treats that I enjoy.
- After each meal or snack, I will reflect on my feelings and adjust my choices accordingly.
- I will practice self-care and manage my stress levels to avoid emotional eating or overindulging out of boredom or anxiety.
- I will prioritise my health and well-being by making mindful choices about what and how much I eat.
- I will eat slowly and mindfully, taking time to savour each bite.
- I will meet my daily water goals to help me feel more satisfied.
- I will pay attention to my body's hunger and fullness signals and stop eating when I feel comfortably full.
- I will choose nutrient-dense snacks like berries, dried fruit, and nuts to help me feel more satisfied without overindulging.
- I will plan by packing healthy snacks and meals so I don't have to rely on unhealthy options when hungry.
Have a safe and scrumptious Easter everyone!
Emma x