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  • Writer's pictureJacqui Grant

Weight Management - You've got this!

Connect and Grow Magazine Edition 4 - November 2023

You are more than a number on the scales.

Kathy and Vivienne have shared some great tips for nutrition and exercise this month; it is essential to take your time to work out what is right for you.

Natalia has given some strategies that will help with mindfulness and reflection.


When it comes to weight management and this time of the year, it can be a challenge; however, what is essential is what you do most of the time.


Plan your meals and balance eating out and having low-fat, low-sugar foods in between.


If you like to write things down, you can choose to write out a menu plan for yourself, including those light meals that are full of protein and vegetables, and then when you do have family events, you can relax and enjoy yourself with those meals.

A couple of words that you could consider changing when it comes to speaking about your weight and goals are:

If you like to count calories, you can choose to have fewer calories and light foods between the higher-calorie meals. Remember that alcohol is often high in calories, too.

Some people have been able to release excess weight and enjoy a few meals out without worrying about the food and calories; this is a mindset and learning to pace yourself skill.


Bariatric Surgery

If you have had bariatric surgery and you want to enjoy your favourite holiday foods, then take your time with the nutrition and choose them carefully. Some foods people have as their traditional Christmas day meal – meat and vegetables and desserts- remember to eat in small portions and take your time eating. Alcohol will also fill you up, leaving less room for food, so as you choose to have alcoholic drinks, be aware of your food intake and water intake.


Some people can learn to balance food and alcohol and still be able to either maintain their weight or release some weight.


As Vivienne has shared, exercise is essential, and some things you may like to include even during the holiday season are going for a walk after eating lunch or dinner; you can do this with your friends/family. Have some time that is just for you to exercise. It's amazing how much of a difference a walk can make in how you feel after eating, your mindset, and your sleep pattern.


Take your time, plan and be kind to yourself. New habits post-surgery take time to create and become comfortable and natural; for some people, the eyes often still play tricks, such as looking at a small portion of food and thinking that it is not enough, then you start to eat and struggle to get through it. Remember to relax with this; each meal will be different, and how you feel is essential.


Be kind to yourself and most of all relax and enjoy the holiday season.

You may find this podcast episode useful to listen to:

Food Choices and Calories Podcast

Written by Jacqui Grant

(C) 2023 Connect and Grow Magazine - Edition 4 December 2023

Disclaimer: The information in this article is for general use only. Always follow the direction and guidance of your medical professional.


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