Guest blog by Lillian Craggs-Dino, DHA, RDN, LDN, FASMBS-IH The holiday season can be especially challenging for people working hard to stay on track with their weight loss journey after metabolic and bariatric surgery. While the holidays are meant to be joyful, they often bring added stress, social pressure, and changes to daily routines. For many, the holiday season starts as early as October with Halloween and stretches through New Year’s Day, with Valentine’s Day quickly following. For individuals who choose bariatric surgery to improve their health, this time of year can test both physical and emotional habits. Understanding common challenges and planning ahead can make a meaningful difference. Common Holiday Challenges After Bariatric Surgery Many people face similar challenges during the holidays, including increased temptations and cravings, food intolerances, emotional eating, and difficulty maintaining a regular intake of protein and fluids. Social gatherings may also come with limited understanding or support from others who are unfamiliar with bariatric needs. Staying on track with a bariatric diet can feel harder than falling back into old habits. Human nature often pulls us toward familiar and comforting foods, especially during celebrations that last several hours and include frequent snacking. Leftovers can make it even more difficult to maintain healthy choices in the days that follow. Refocusing on Your Bariatric Goals During the Holidays Revisiting your personal goals during the holiday season can help you stay motivated and grounded. Bariatric surgery is not just about reaching a certain number on the scale. It is about building a healthier relationship with food, feeling confident in your choices, and improving your overall quality of life. The holidays can be a time for reflection, connection with loved ones, and meaningful experiences. For some, focusing on weight maintenance rather than weight loss during this season may be a more realistic and healthy goal. While weight loss remains important, maintaining your progress is also a success. This is also a great time to revisit bariatric nutrition basics. Prioritize protein and fluids every day and continue taking your prescribed vitamin and mineral supplements as recommended. Practical Tips to Stay on Track With Bariatric Nutrition One helpful strategy during the holidays is self-monitoring. Tracking meals and fluids can support better decision-making and help ensure your nutritional needs are being met. It can also highlight patterns that may need adjustment. Limiting or avoiding alcohol and high-calorie beverages is another important step. These drinks can contribute excess calories while increasing the risk of dehydration. Enjoying holiday foods in moderation is completely normal, but mindfulness is key. Overeating or poor food choices can lead to discomfort, nausea, vomiting, dumping syndrome, or dehydration, which can quickly take the joy out of the celebration. Creating New Holiday Traditions Without Food Pressure The holidays do not have to revolve around large meals to be meaningful. Consider celebrating in ways that support your health and well-being. Volunteering, spending time with someone who finds the holidays emotionally challenging, or planning an active family outing can all be rewarding alternatives. Other ideas include hosting gatherings with lighter snacks, planning outdoor activities, organizing a movie night, or creating a new tradition that focuses on connection rather than food. These small shifts can help reduce pressure while still allowing you to enjoy the season. Staying Positive and Mindful Through the Holiday Season The holidays can be both special and challenging after bariatric surgery. Setting realistic goals, practicing mindfulness, focusing on gratitude, and maintaining a positive mindset can help you navigate this time successfully. Every healthy choice you make supports your long-term success, even during the busiest season of the year. If you would like to learn more about how to stay on track during the holiday season, check out these blogs: How to Manage Sugar Intake During the Holidays Finding Gratitude Through Enjoyment: Bariatric Self-Care for the Holidays Healthy Holiday Eating After Metabolic and Bariatric Surgery Bariatric Guide to Surviving the Holiday Season