- Supra toy is a psychologist and dietician who followed faint diets.
- She now helps clients change their thinking about food to help them lose weight in a healthy way.
- Her tips include changing what you are exposed to on social media.
A psychologist, registered dietitian, and Pilate teacher who exploded from a Yo-Yo diet cycle, separated by Business Insider her four tips for losing weight healthy and stable.
Supratra Tovar, author of “Sea Diet Culture: Review your relationship with food, heal your mind and live a life without a diet”, fought with faint diets in its 30s. But now, at 52, she feels better than ever for her body.
She said changing her thought was essential to improve her diet.
1) Understand why diets don’t work
“The first step in building a healthy mentality about diet is really understanding how diet actually works against our body,” she said.
“We are really not designed to cut our calories in half, so the body goes into ‘hunger mode’. You can lose weight in a short term, but it’s misleading,” Tovar said. Extreme calorie restriction is typically unstable, so when we inevitably stop diet, the body works to restore weight.
Tovar showed what is known as the theory of a particular point, which assumes that the body tries to maintain a person’s weight. It is thought to do so by slowing metabolism and allowing more energy to be stored as fat, the research suggests. But experts disagree if this particular point can be reset to a high or lower level of body fat.
Supra tovar tried many faint diets, but they did not work long -term. Soup
2) Set boundaries with non -support people
“There is always someone in our lives that is telling us to know or that we do not look good, attracting our fat, telling us to go to exercise, or asking” Do you really want to eat it? “,” Said Tovar.
Tovar recommended to limit the time you spend with them and surrounding people who are more positive and supportive. If this is not possible, try to create healthy boundaries about comments on food and appearance.
3) sheep inside
Tovar asks its clients to “go inside” to address their thoughts on food, first by examining their childhood to understand where their ideas may have come from.
“We take everything when we are children and model adult behavior. The messages we receive from our family – whether you have had to clean your dish to” win “dessert, or your parents engaged in many diet – all plays a role, ”Tovar said.
Next, she tells customers to “accord” their hunger, identify when they are eating in mind or emotionally, and when they are complete. This helps people practice “thoughtful” or “intuitive” food, accepting their desires and eating according to the needs of their body.
Much of the conscious eating, Tovar said, is not moralizing food by labeling them as “good” or “bad”.
“We are just saying that food is food and allowing our bodies to eat what they want without judgment,” she said. People will tend to gravitate to healthier foods, she said.
However, experts say that intuitive eating is not suitable for everyone, especially those who fight eating disorders. And Mark SChatzker, a nutrient, previously advised against the inclusion of ultra -processed foods on an intuitive diet because artificial aromas can deceive the brain to want more.
Tovar changed her thought of food after becoming a registered dietician and clinical psychologist. Soup
4) Change what you are exposed on social media
“You need to depopulate your source of social media from all the contents created to make you feel terrible for yourself,” Tovar said.
Disordered food is often indirectly promoted on social media, through trends such as “those I eat in a day” videos and platforms that push ads for weight loss, previously reported Rachel Hosie.
Tovar recommended to relocate any influencers, companies and magazines that promote diet culture, and replacing them with “items that make you feel good”.
For him, this meant getting rid of the diet -centered content and replacing it with “cub and kitten and Kevin Bacon singing his goats on his farm”.