- Supatra Tovar is a psychiatrist, dietitian and Pilate coach who is used to following meals.
- I learned that strict meals did not work, so she made small changes to enjoy eating feedback.
- This includes changing social media nutrition, eating slowly, and not giving up carbohydrates.
In the late twenties and early thirties, SuPatra tovar followed meals, from South Beach to Atkins, which she could not stick to.
When a master’s degree in food science began, alarm bells that ring on the condition of their diet were placed.
She left the availability of her function as a Pilates teacher in California to take the course after she noticed that her customers feel social pressure to take less to achieve the “correct” body shape. She said to Business Insider. She felt the duty to educate herself to help her students.
Our mindset plays a major role in what we eat, I learned, which led her to obtain a doctorate in clinical psychology. She is now a five -year -old clinical psychologist and a 10 -year dietitian.
Suppatra Tovar was a coach of Pilates who tried a lot of diets, but he found that they did not succeed.
Supatra Tovar
“I realized that heresy meals did not work,” she said. “They were designed to give us a false hope that they actually work to get our money.”
Teach her training how to eat nourishing and maintain a healthy weight.
She said that in 52 years, she could “really love and enjoy” and never felt the improvement towards herself.
Tovar is part of a wave of people who get rid of meals that give non -sustainable results. Consuming enough protein and mental eating more popular today, according to a report issued in 2024 issued by the International Information Council for Information.
Tovar has shared some of the changes I made to cancel the diet’s culture with Business Insider.
Non -follow -up social media accounts that make you feel bad about yourself
Tovar changed her mentality about food after she became a registered dietitian and a clinical psychologist.
Supatra Tovar
She said: “First, you have to separate from your social media summary from all the content designed to make you feel dismay towards yourself. Then re -codify them with things that make you feel satisfied.” “For me, this puppies and cats and Kevin Bacon sings to grate on his farm.”
In a study conducted in 2023 published in the FRONTIERS journal in Psychology, the researchers, 226 participants, between the ages of 18 and 40, completed an online survey that suggested displaying pictures of people who fly the stereotypes on Instagram with less mood and dissatisfaction with their bodies.
New habits anchor for ancient members
Tawar said that people believe they should take strict measures to change their lives. But small changes on our behavior can make a big difference, because they are sustainable.
Tovar recommended adding a new habit to an existing “consolidation behavior”. For example, her daily coffee made a “anchor” for 20 minutes of exercise.
This is in harmony with what the clinical psychologist Kimberly M. Previously Daniels: Make one or two small changes in your diet simultaneously with less charm, and therefore, more sustainable than adopting a completely new experience.
Slowly
“The brain takes about 20 minutes to record the presence of food in our stomach.”
She said that eating is slower in meals can allow you to monitor the extent of your fullness, so you do not end or not be affected.
She said that sitting with others can also help us because eating collectively encourage us to have conversations and eat more slowly. Another tip is to take a break During a meal For a few minutes to see if you are still hungry.
Do not distort foods – especially carbohydrates
The culture of the diet describes some foods as “unhealthy”, so that people can feel guilty when they eat it. But the feeling as if you prohibited the foods you enjoy can make it difficult to follow a long -term nourishing diet.
She said that carbohydrates, in particular, are usually distorted as fattening when they are actually “our best friend.”
Carbohydrates are the favorite energy source of our brains, and not more fattening than other microscopic nutrients (fat and protein). Losing fat comes from eating fewer calories without having to cut a full range of micro nutrients.
“Your body fully loves natural carbohydrates – fruits and vegetables, whole grains, beans, and legumes, all.”
