Beyond Bariatric Surgery: Winning the Battle Against Stress Eating
Stress eating, a common phenomenon, leads many people towards unhealthy dietary choices. This perplexingly extends to patients who have undergone bariatric surgery, a procedure aimed at limiting food intake to assist weight loss.
So, how can individuals counteract stress eating after bariatric surgery? Let's delve into the impacts and offer six strategies to help you steer clear of stress eating post-surgery.
Unpacking the Effects of Stress Eating
Also referred to as emotional eating, stress eating is an instinctive response to periods of heightened stress or emotional turbulence. Stressors range from work pressure and health worries to relational conflicts, financial stress, or even emotions like boredom, fatigue, anger, and frustration.
Unfortunately, the type of foods that stress compels us to consume tend to be unhealthy, high in calories, sugar, refined carbs, fats, and sodium. Over time, these food choices can lead to unwanted weight gain and, coupled with chronic stress, may cause your body to store more fat.
Interplay of Bariatric Surgery and Stress Eating
While bariatric surgery is designed to hasten weight loss, it can also, paradoxically, increase stress. The physically demanding nature of the surgery coupled with the stringent post-op diet guidelines can be mentally challenging. Additionally, people's reactions to the transformation, and the absence of food as an emotional crutch can prove taxing.
While the surgery is designed to limit food types and quantities, stress eating can manifest when familiar comfort foods return to the diet post-recovery. Consuming unhealthy foods can undermine weight loss goals, halt progress, and exacerbate feelings of inadequacy or frustration.
Six Crucial Steps to Combat Stress Eating after Bariatric Surgery
Although it can be tough, there are practical strategies to counteract stress eating:
Understand and Recognize Stress Eating:
Monitor your eating habits to identify when you consume food for reasons besides genuine hunger.
Identify your Triggers:
Take note of your stress eating tendencies and their common triggers. A log could be useful for tracking and identifying problematic patterns.
Devise Stress Management Strategies:
Adopt healthier strategies for managing stress such as exercising, journaling, meditating, deep breathing, and listening to music. Understanding and addressing the root causes of your stress is also vital.
Engage in Substitutive Activities:
Distract yourself when the urge to stress eat arises. Activities such as taking a walk, catching up with friends, or browsing online can provide effective distractions.
Limit the Harm Caused:
If the urge to stress eat still prevails, focus on limiting the damage. Drink water before eating, opt for healthier snacks, or use healthier alternatives for comfort food.
Adopt a Balanced Attitude:
An all-or-nothing approach can be detrimental. Recognize that being minorly off-track is better than completely derailing. It's always possible to make up for a little damage, and every step towards getting back on track is a victory.
Stress eating can be an intense struggle, especially for those who have undergone bariatric surgery. However, with increased self-awareness, preparedness, and consistent practice, stress eating can be effectively managed post-surgery. Remember, the journey to a healthier you is an ongoing process. Stay patient with yourself and keep moving forward, one small step at a time.
