How to Trust Your Body Again After Years of Dieting

If you've spent years dieting, you might feel like you're at odds with your body. For so long, food may have been something you controlled, counted, or restricted, and your body may feel like it’s betrayed you. It’s not uncommon to feel disconnected, unsure, or even resentful toward your body after years of dieting. But here's the truth: your body is not the enemy. In fact, your body is deeply wise and capable of self-regulation, and with a bit of patience and self-compassion, you can rebuild trust. This blog is here to guide you through the process of reconnecting with your body in a nurturing, sustainable way.

Steps to Reconnect with Your Body

1. Listen to Your Hunger and Fullness Cues

For so long, you may have ignored your body’s natural signals in favor of external food rules. The truth is, your body is your best guide when it comes to eating. Begin by tuning in to your hunger and fullness cues—these signals are your body’s way of communicating exactly what it needs. It might feel uncomfortable at first, especially if you’ve been ignoring them for a while. But start small: notice when you feel a gentle hunger and eat when you’re ready. Similarly, pay attention to when you’re comfortably full and stop eating then. Your body is wise; the more you listen, the more you'll learn to trust it.

2. Move Away from External Food Rules

Diets have a way of creating rigid rules that make food feel like a moral choice—some foods are “good,” and others are “bad.” But when you free yourself from these labels, you open the door to eating freely and joyfully. The goal isn’t to eat perfectly, but to eat in a way that nourishes you, both physically and emotionally. Think of food as a form of nourishment rather than a test to pass or fail. Let go of the rules that tell you what you should or shouldn’t eat and create space for balance, variety, and joy in every meal.

3. Practice Self-Compassion

Healing your relationship with food and your body doesn’t happen overnight, and it’s important to be gentle with yourself throughout this process. Self-compassion means recognizing that you’ve been conditioned by diet culture, and you’re not at fault. Instead of criticizing yourself for past mistakes, embrace a mindset of understanding and forgiveness. When you slip up or feel triggered by old habits, remember that healing takes time, and it's okay to move at your own pace. Think of yourself as a friend—you would never harshly criticize a friend for making progress, so don’t do it to yourself.

4. Incorporate Gentle Nutrition

Gentle nutrition is about nourishing your body in a way that doesn’t feel restrictive. Rather than focusing on eating only certain "healthy" foods or adhering to strict rules, think about what foods make you feel your best in the long run. Gentle nutrition allows you to find balance, including all foods that support your physical and mental well-being. This approach to eating is sustainable, supportive, and forgiving. You don’t need to force yourself into a box of "healthy" or "unhealthy"—just focus on balance and listen to your body’s feedback.

The Role of Mindfulness in Rebuilding Trust

Mindfulness is a powerful tool for rebuilding trust with your body. It helps you stay present and truly tune into what your body is telling you, without judgment or distraction. Here's how you can incorporate mindfulness into your eating routine:

• Slow Down and Savor Each Bite: Take the time to notice the taste, texture, and smells of your food. The more mindful you are, the more you can tune in to how your body feels during meals, helping you to recognize when you’re full and when you’ve had enough.

• Reduce Distractions: It's easy to eat mindlessly when you’re distracted by your phone, TV, or other stressors. Try eating without distractions and focusing solely on the experience of nourishing yourself. This allows your body to signal when it’s time to stop eating and truly helps you reconnect.

• Practice Gratitude for Your Body: While practicing mindful eating, take a moment to thank your body for the nourishment it provides. Gratitude can foster a deeper sense of trust and respect for your body’s natural signals.

Rebuilding trust with your body after years of dieting is a journey of kindness, patience, and self-compassion. If you’re ready to begin healing your relationship with food and your body, we’re here to support you every step of the way. Book a session with one of our compassionate dietitians today and take the first step toward reconnecting with your body in a loving and respectful way.

Ready to Begin Your Journey?

Before you embark on your own path of intuitive eating, take a moment to reflect on your current relationship with food and eating. Our interactive quiz will help you understand your starting point and offer personalised tips to kickstart your intuitive eating journey.

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If you need personalised support in learning how to improve your relationship with food and eating, book an appointment either online or in person with our non-diet dietitians here.

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