Introduction: Hey there! If you've embarked on the rollercoaster ride of weight loss through bariatric surgery, you probably know that it's not just about shedding pounds-it's also about navigating the tricky waters of emotional eating after bariatric surgery. I'm Safi, a therapeutic practitioner who's been right there with individuals struggling with obesity and emotional eating, both pre- and post-surgery, especially those of us over the fabulous age of 40. So, let's dive into the nitty-gritty of dealing with those post-surgery cravings and the ever-present urge to snack!
The Weighty Connection: Emotional eating and obesity often go hand in hand. Before bariatric surgery, food can become a comfort, a friend, a go-to in times of stress. Now, with the surgery behind you, the dynamics change, but the emotional ties to food can linger. It's crucial to recognize this shift and understand how it impacts your journey.
I once had a client who described food as her "warm cuddle" before surgery. Post-surgery, she felt a bit lost without it. We worked on redefining her relationship with food, focusing on its nutritional role rather than an emotional crutch.
The Emotional Eating Journey: Pre-Surgery to Post-Surgery
The Before and After: Picture this: emotional eating patterns pre-surgery are like a well-worn path, and suddenly, post-surgery, you're thrown into a new territory. The emotional landscape changes, and so does your relationship with food. This transition can be a bit of a bumpy ride, especially for those of us in the 40-and-over club.
Another client of mine shared how his post-surgery emotional eating felt alien because food was the one thing he looked forward to, regardless of anything else that was going on in his life. He realized that food was not only fuel but a source of joy. Together, we navigated this emotional shift, finding alternative sources of joy beyond food and sugary snacks.
Recognising Triggers and Cravings
The Culprits: Triggers for emotional eating post-surgery can be sneakier than before. Stress, boredom, loneliness-they can all conspire to lead you to the fridge. Recognizing these triggers is key to regaining control.
I remember another client who found herself reaching for snacks during work stress. We worked on creating a 'snack-free zone' during work hours and found healthier outlets for stress relief, like short walks or a quick breathing exercise.
Practical Strategies for Managing Cravings
Mindful Munching: Mindfulness isn't just a buzzword; it's a game-changer. Being present while eating helps you savour each bite, making you less likely to overindulge.
Personal Insight: I struggled with post-surgery snacking. Mindful eating, focusing on the taste and texture of each bite, helped me appreciate my meals more, reducing the urge to snack mindlessly.
Setting the Scene: Your environment plays a massive role. Keep your home and workplace supportive-stock up on healthy snacks, make water easily accessible, and create a positive eating space.
My client working from home, transformed her workspace. She replaced the snack drawer with a variety of herbal teas and nuts, turning her desk into a haven of healthy choices.
Building Emotional Resilience
Emotional Muscles: Building emotional resilience is like hitting the gym for your feelings. It's about bouncing back from setbacks and staying strong in the face of challenges.
Another client faced a setback when a celebratory dinner triggered emotional eating. We worked on reframing this as a learning experience, helping him develop emotional muscles to handle future celebrations without overindulging.
Navigating Setbacks and Relapses
It's Okay to Stumble: Let's face it; setbacks happen. A slip-up doesn't erase your progress. Learn from it, adjust, and move forward.
Some of my clients mentioned earlier faced a relapse during a particularly stressful week. Instead of spiraling, we focused on what triggered the relapse, equipping her with tools to handle similar situations in the future and the importance of working on the psychological aspect of emotional eating.
Strengthen your mental muscle first. Without mindset work, your inner critic will undermine progress in all areas of life. Acknowledge and manage this voice compassionately as you would an unruly child. Don't let your thoughts and a stressful week sabotage your goals.
Build a support network of positive people to encourage you along the way. Whether it's your partner, family, or friends, having motivators in your corner inspires consistency. On off days when you can't follow your plan, be adaptable. The ability to bounce back with resilience is key for long-term success. Most importantly, practice self-compassion. Replacing old patterns with new self-care habits takes patience and kindness towards yourself.
You absolutely have the power to create healthy, empowering habits. By noticing self-sabotaging behaviors such as emotional eating responding with care instead of criticism, you can get unstuck from what holds you back.
Your well-being is worth overcoming these hurdles - trust that you have the inner grit needed to break through barriers so you can thrive as your best self!
What feelings am I avoiding by sabotaging my progress? Pinpointing this can help break the cycle.
Do I make excuses to avoid difficult talks or situations? Choose to bravely face them.
Could the stories I believe about myself undermine my health aims? Shape empowering new stories.
What emotions do I numb or suppress with food versus processing in a healthy way? Get support addressing them directly.
How might my relationship with food connect to self-doubts or lack of self-worth? Build confidence in your capabilities.
In what ways can I be more patient and loving with myself through this process? Self-criticism interferes with change.
What inspiring new habits or practices can I introduce to boost my physical and mental health? Add in positive supports.
Conclusion
So, there you have it-a glimpse into the maze of emotions and eating post-bariatric surgery. Remember, this journey is unique, and it's perfectly okay to seek support. Whether it's through therapy, support groups, or your own network, having a helping hand can make a world of difference.
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