Navigating social situations after bariatric surgery: Tips for dining out and attending events while staying on track with your diet and lifestyle goals

• Plan ahead: One of the most important things you can do to stay on track with your diet and lifestyle goals in social situations is to plan ahead. This may involve searching for restaurant menus ahead of time to identify healthy options, packing your own meals or snacks to bring with you or communicating your dietary needs to the host or the server. 

By planning things beforehand, you can ensure that you have healthy options available and avoid temptation. 

• Focus on protein: Protein is a key nutrient for all individuals. As it helps to promote satiety and preserve lean muscle mass. When dining out or attending events, focus on protein-rich options such as grilled chicken or fish, Soya, Paneer or tofu, etc. Ensure that you are getting enough protein throughout the day.  

• Avoid liquid calories: Liquid calories such as soda, juices, and alcohol can add up quickly and contribute to weight gain after bariatric surgery. Instead choose unsweetened, low-calorie beverages and limit alcohol consumption. 

• Practice mindful eating: Pay attention to your body’s hunger and fullness as well as the taste and texture of your food. This can help you avoid overeating and make healthier choices. When dining out or attending events take time to savour your food, eat slowly, and stop when you’re full. 

• Watch portion size: Food portions offered outside are often much larger than what is recommended after bariatric surgery. Even with healthy options, portions can still be large at restaurants or events. Use portion control strategies like asking for half portions, sharing meals with a friend or using a smaller plate to help control how much you eat. 

• Be mindful of hidden calories: Dressings, sauces and condiments can add extra calories to a meal without you even realizing it. Ask for dressings and sauces on the side and use them sparingly. 

• Don’t skip meals: Skipping meals can later lead to overeating or poor food choices. Make sure to eat small and frequent meals every 2 to 3 hours throughout the day and avoid getting too hungry. 

• Avoid high-fat or fried foods: Fried foods are high in fat and calories, which can be difficult to digest and may lead to discomfort or other digestive issues. Avoiding fast food options for example – fried chicken, french fries, or onion rings, etc. 

• Consider healthier fast food options: Some fast food chains now offer healthier menu options such as salads or grilled chicken sandwiches, which may be a better choice. 

• Practice self-care: Take out time for self-care activities such as yoga, meditation or deep breathing exercises to help manage stress and promote relaxation. Feeling good about yourself and your health can help boost your confidence in social situations. 

• Focus on socializing not just food: Remember that socializing is not just about eating. Participate in activities, engage in conversations and focus on building relationships with those around you.

• Be assertive: Don’t be afraid to speak up for yourself and your needs. If someone is pressuring you to eat something you know you shouldn’t politely decline and explain why.

Find support: Seek out support groups or connect with others who have had bariatric surgery. They can provide valuable advice and understanding of what you’re going through.