Throw out the diet books and magazine articles that offer you the false hope of losing weight quickly, easily and permanently. Get angry at diet culture that promotes weight loss and the lies that have led you to feel as if you were a failure every time a new diet stopped working and you gained back all of the weight. If you allow even one small hope to linger that a new and better diet or food plan might be lurking around the corner, it will prevent you from being free to rediscover intuitive eating.

Keep your body biologically fed with adequate energy and carbohydrates. Otherwise you can trigger a primal drive to overeat. Once you reach the moment of excessive hunger, all intentions of moderate, conscious eating are fleeting and irrelevant. Learning to honor this first biological signal sets the stage for rebuilding trust in yourself and in food.

Call a truce; stop the food fight! Give yourself unconditional permission to eat. If you tell yourself you can’t or shouldn’t have a particular food, it can lead to intense feelings of deprivation that build into uncontrollable cravings and often, bingeing. When you finally “give in” to your forbidden foods, eating will be experienced with such intensity it usually results in overeating and overwhelming guilt.

Scream a loud NO to thoughts in your head that declare you’re "good" for eating minimal calories or "bad" because you ate a piece of chocolate cake. The food police monitor the unreasonable rules diet culture has created. The police station is housed deep in your psyche, and its loudspeaker shouts negative barbs, hopeless phrases and guilt-provoking indictments. Chasing the food police away is a critical step in returning to intuitive eating.

The Japanese have the wisdom to keep pleasure as one of their goals of healthy living. In our compulsion to comply with diet culture, we often overlook one of the most basic gifts of existence—the pleasure and satisfaction that can be found in the eating experience. When you eat what you really want, in an environment that is inviting, the pleasure you derive will be a powerful force in helping you feel satisfied and content. By providing this experience for yourself, you will find that it takes just the right amount of food for you to decide you’ve had "enough."

In order to honor your fullness, you need to trust you will give yourself the foods you desire. Listen for the body signals that indicate you are no longer hungry. Observe the signs you’re comfortably full. Pause in the middle of eating and ask yourself how the food tastes, and what your current hunger level is. 

First, recognize that food restriction, both physically and mentally, can trigger loss of control that can feel like emotional eating. Find kind ways to comfort, nurture, distract and resolve your issues. Anxiety, loneliness, boredom and anger are emotions we all experience. Each has its own trigger and appeasement. Food won’t fix any of these feelings. It may bring comfort for the short term, distract from the pain or even numb you. But food won’t solve the problem. If anything, eating for an emotional hunger may only make you feel worse in the long run. You’ll ultimately have to deal with the source of the emotion.

Accept your genetic blueprint. Just as a person with a shoe size of eight would not expect to squeeze into a size six, it is equally futile (and uncomfortable) to have a similar expectation about body size. But mostly, respect your body so you can feel better about who you are. It’s hard to reject the diet mentality if you are unrealistic and overly critical of your body size or shape. All bodies deserve dignity.

Forget militant exercise. Just get active and feel the difference. Shift your focus to how it feels to move your body rather than the calorie-burning effect of exercise. If you focus on how you feel from working out, it can make the difference between rol

Make food choices that honor your health and taste buds while making you feel good. Remember, you don’t have to eat perfectly to be healthy. You will not suddenly get a nutrient deficiency or become unhealthy from one snack, one meal or one day of eating. It’s what you eat consistently over time that matters. Progress, not perfection, is what counts.