Bariatric surgery is a life-changing decision. You’ve taken a big step towards a healthier, happier life. Be proud of your take-charge approach to health!
Even though surgery can help you lose weight and improve your physical health, it doesn't automatically change your emotional relationship with food. If you’ve undergone bariatric surgery and find yourself struggling with emotional eating, don’t worry—you can master your food.
Emotional eating happens when you use food to cope with stress, sadness, boredom, or other emotional challenges. After surgery, your stomach may be smaller, but your emotions are big as ever. The good news is that you can learn new ways to master these feelings and develop healthier eating strategies.
In this post, we'll walk through five steps you can take starting today to help you handle emotional eating post-bariatric surgery. Each one is designed to empower you to build a better relationship with food and, most importantly, yourself.
1. Practice Mindful Eating
One of the most powerful tools in combating emotional eating is mindfulness. Mindful eating isn’t just about paying attention to the food on your plate—it’s about being fully present in the moment and understanding what’s happening in your body and mind.
Here’s how you can start practicing mindful eating:
- Slow down: After bariatric surgery, you need to eat slowly to allow your body to process feelings of fullness. But slowing down can also help you become more aware of your emotional state. Take small bites, rest your fork between bites, chew thoroughly, and savor each mouthful.
- Check in with your emotions: Before you eat, ask yourself: Am I hungry, or am I trying to soothe an emotion? If you’re not physically hungry, pause and explore what you’re feeling.
- Create a peaceful environment: Eliminate distractions like the TV or phone while eating. Sit down at a table, take a deep breath, and focus on the food in front of you.
Mindfulness can help you recognize emotional triggers before they lead to eating, giving you the space to choose a different coping strategy.
2. Identify Your Triggers
Emotional eating often has specific triggers—stress, loneliness, boredom, or even certain people or situations. The key to handling emotional eating after surgery is to identify YOUR triggers and create a plan to manage them.
To start:
- Keep a journal: Track your emotions and eating patterns. Write down what you’re feeling before you eat, and note whether it was hunger or something else, like boredom or even thirst, that led you to reach for food.
- Notice patterns: Do you tend to eat when you’re stressed from work? Or maybe when you’re feeling lonely in the evenings? By identifying the patterns, you can create strategies to handle these triggers without turning to food.
- Develop alternative coping strategies: Once you know your triggers, brainstorm alternative activities that can soothe your emotions without food. For instance, if stress is a major trigger, practice deep breathing exercises, take a walk, or spend a few minutes meditating.
Recognizing your emotional triggers is the first step toward breaking the cycle of emotional eating. Once you see the patterns, you’ll feel more empowered to respond in healthier ways.
3. Build a Support System
Bariatric surgery changes not only your body but also how you interact with the world—and having a support system can make all the difference in managing emotional eating. Whether it’s family, friends, a therapist, or a support group, surrounding yourself with people who understand your journey will give you strength when your emotions are running high.
Here’s how to build and lean on your support system:
-Join a bariatric support group: These groups are full of people who are going through or have already been through what you’re experiencing. Many find comfort in knowing they’re not alone and gain valuable tips from others.
- Consider therapy: Working with a therapist, especially one who specializes in post-bariatric surgery care, can help you dive deeper into the emotional causes of your eating patterns. They can offer you personalized strategies to help you manage stress, sadness, or anxiety in healthier ways.
- Talk to family and friends: Let the people close to you know what you’re going through. Encourage them to be part of your journey and to support you in staying on track emotionally and physically.
Having people to lean on when emotional triggers arise will help keep you grounded and give you the motivation to make healthier choices.
4. Find Non-Food Ways to Cope
Food is comforting—it’s why many of us turn to it when emotions run high. But after bariatric surgery, relying on food for comfort can quickly lead to unhealthy eating patterns and weight regain. That’s why finding non-food ways to cope is essential to long-term success.
Here are a few strategies to try:
- Get moving: Physical activity releases endorphins, which are natural mood-boosters. Going for a walk, doing some gentle yoga, or even dancing in your living room can help lift your spirits when you’re feeling down.
- Create a self-care routine: Try activities that make you feel good emotionally, physically, and mentally. That could mean taking a bath, reading a book, spending time in nature, or practicing a hobby you love.
- Practice relaxation techniques: Learn relaxation techniques like deep breathing, meditation, or progressive muscle relaxation to manage stress or anxiety in the moment.
Having a list of non-food coping mechanisms at the ready will help you make healthier choices when emotions threaten to overwhelm you.
5. Be Kind to Yourself
Perhaps the most important tip I can offer is this: **Be kind to yourself**. Emotional eating can feel like a setback, but it’s important to remember that everyone has moments of weakness—it doesn’t mean you’ve failed. Healing your relationship with food is a journey, and like any journey, it will have its ups and downs.
Here are a few ways to practice self-compassion:
- Forgive yourself: If you find yourself emotionally eating, don’t dwell on guilt or shame. Instead, acknowledge the behavior, identify the trigger, and focus on what you can do differently next time.
- Celebrate small victories: Every time you make a healthy choice—whether it’s taking a walk instead of eating or recognizing an emotional trigger—celebrate it. These small victories add up to long-term success.
- Practice positive self-talk: Change your internal dialogue from critical to encouraging. Remind yourself that you’re strong, capable, and worthy of care and respect.
Learning to approach yourself with compassion will help you stay motivated on tough days and keep you moving forward toward your goals.
Final Thoughts
Emotional eating after bariatric surgery is a common challenge, but it’s one you can absolutely overcome with the right strategies. By practicing mindful eating, identifying your triggers, building a support system, finding non-food coping strategies, and showing yourself kindness, you can develop a healthier, more empowered relationship with food.
Remember, this journey is about more than just losing weight—it’s about nurturing your body, mind, and spirit. You’ve already proven your strength by undergoing surgery and committing to a healthier lifestyle. Now, it’s time to embrace the emotional side of your journey and continue to grow into the best version of yourself.
If you're ready to take the next step in managing emotional eating, click here to learn about our specialized therapy services.
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