5 tips to start trusting your body again (yes, it’s possible!)

Does your body feel more like something to manage or control than a friend you trust? You're not alone. Years following restrictive diets, external rules from mixed health advice, body image struggles or emotional eating can make you feel disconnected from your body’s wisdom.

Diet culture trains us to trust numbers, rules and "shoulds" over our own cues. Meal plans. Calorie targets. “Good” and “bad” food lists. Drink water or go to bed when you're hungry. These so-normal behaviours cause our hunger to be overridden; our fullness is ignored and cravings second-guessed. No wonder body trust starts to crumble. You might find yourself stuck in your head at mealtimes, feeling anxious around food, and doubting your ability to make decisions without a plan.

But the good news is that you can rebuild that trust. It’s not about flipping a switch. It’s about small, consistent steps that help you tune back in, instead of shutting down. And you don’t need to get it perfect. Just start where you are.

Here are 5 tips to start trusting your body again:

1. Start Noticing Diet Thoughts

Why it matters: Dieting is one of the biggest reasons we stop trusting our bodies. It relies on external rules and ignores your lived experience. When your body doesn’t match up with the plan, you end up feeling like you failed.

Try this: Pay attention to the diet rules you have internalised, and if you think you don't have any...I invite you to really look for any leftover rules! Some of them are sneaky and might still be ingrained in our subconscious. Do certain foods still feel “off-limits”? Do you feel guilty after eating? Try gently questioning those thoughts without judging yourself. Ask: “Is this rule actually helping me feel well, physically and emotionally, in the long run?”

2. Listen for Hunger (Even Subtle Signs)

Why it matters: Hunger isn’t just a growling stomach. It’s your body asking for energy. The earlier you catch it, the easier it is to respond without feeling out of control.

Try this: Pause a few times during the day and check in. Are you feeling low on energy? Irritable? Finding it hard to concentrate? These can all be signs of hunger. You could also try using a gentle hunger scale – from 1 (very hungry) to 10 (very full) – to get a sense of where you’re at.

3. Tune Into Fullness and Satisfaction

Why it matters: Rebuilding trust includes knowing when you’ve had enough for now, not because you “should stop,” but because your body’s had what it needs.

Try this: Pause halfway through a meal and ask yourself: How’s it tasting? How full do I feel? Am I still enjoying it? There’s no pressure to stop – this is just about bringing awareness. And remember that satisfaction matters too! It's not the same having a fried pan chicken breast with plain rice and broccoli as having a meal that feels enjoyable and filling?

4. Meet Cravings With Curiosity

Why it matters: Cravings aren’t a failure. They’re a message. Sometimes it’s about a specific food, other times it’s energy, comfort, or even boredom.

Try this: When a craving shows up, pause before reacting. Ask, “What might I really need right now?” Sometimes it’s the food itself – and allowing it without guilt can actually reduce the obsession. Other times, you might notice you’re tired, overwhelmed or in need of comfort. There’s space for both food and other forms of care.

5. Practice Body Respect (Even When You Don’t Feel It)

Why it matters: Trust is hard when your inner voice is constantly criticising your body. Shifting from appearance to appreciation helps create a safer internal space.

Try this: Think of a few things your body allows you to do daily – breathe, walk, hug, rest, taste, create. Dress in clothes that feel good on your body, not just on the hanger. Move in ways that feel enjoyable instead of punishing.

Be Patient With the Process

Rebuilding trust takes time. Some days it’ll click, others might feel hard or messy. That’s okay. It’s not about getting it “right.” It’s about showing up for yourself with more curiosity and less criticism. Each time you pause, check in, or show your body a little kindness, you’re creating new patterns.

You deserve to feel at home in your body.

5 tips to start trusting your body

Want support on this journey? Body trust is at the heart of my work. If you’re tired of the diet cycle and ready for something different and more sustainable, I’d love to help.