Supatra Tovar is a psychologist, dietitian, and Pilates instructor who once found herself caught up in the cycle of fad diets. She tried many popular diets, like South Beach and Atkins, but realized they didn’t suit her lifestyle. Over time, she learned that strict dieting wasn’t the answer. Instead, she focused on making small, manageable changes to enjoy nutritious foods without feeling deprived.
Her journey took a turn when she pursued a Master’s degree in nutritional science. Tovar noticed that her clients often felt pressured to eat less and conform to unrealistic body standards. This pushed her to educate herself further, not just for her own sake, but to help her clients develop healthier relationships with food.
In learning about nutrition, Tovar discovered the significant impact our mindset has on our eating habits. This insight led her to earn a doctorate in clinical psychology, and she’s been a licensed psychologist for five years and a registered dietitian for ten. At 52, Tovar feels better than ever and fully embraces her love for food.
Tovar believes many people are moving away from fad diets that promote unrealistic expectations. According to a recent report, there’s a growing focus on mindful eating and consuming adequate protein. Here are some key changes Tovar made to escape diet culture:
- Unfollow Negative Influences: Tovar suggests cleaning up your social media feed. Remove accounts that make you feel bad about yourself and replace them with positive content. For her, that includes cute animals and lighthearted moments.
- Anchor New Habits: Instead of making drastic changes, Tovar recommends linking new habits to existing ones. For example, turn your morning coffee into a cue for 20 minutes of exercise.
- Eat Slowly: It takes about 20 minutes for our brains to register food. Eating slowly allows you to notice when you’re full and helps prevent overeating. Dining with others can also make meals more enjoyable and encourage slower eating.
- Don’t Demonize Foods: It’s easy to label certain foods as “good” or “bad.” Tovar emphasizes that carbs, often seen as unhealthy, are actually vital for our brains. Including a variety of foods in your diet can support long-term health.
By changing her approach to food and health, Supatra Tovar has found a balanced way of living that she enjoys. Her journey encourages others to rethink diet culture and embrace a more sustainable, joyful relationship with food.
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