How to Rebuild Body Trust (After Diets Have Torn It Down)
From food rules to self-trust—one small step at a time
If you’ve spent years—or decades—being told you can’t trust your body, it makes perfect sense that you don’t. Most people who struggle with food aren’t broken. But at some core level they don’t trust themselves. And that distrust has been taught, reinforced, and praised.
Diets tell us:
You can't be trusted to eat the right amount.
You’ll eat “too much” if you’re not careful.
You have to follow this plan—or else.
If you don’t “watch it", you’ll get fat.
Eventually, those messages become internalized. Not only do you not trust yourself, but you believe that’s normal. “The body can’t be trusted. It will make you fat.”
It’s not just the diet you don’t trust—it’s yourself.
But body trust isn’t gone. It’s just been buried under years of rules, shame, and fear. And it can be rebuilt.
Your Body Knows
Body trust is knowing your body can guide you—and that you can listen. It’s that quiet confidence that says:
I’ll know when I’m hungry. I’ll know when I’ve had enough. I can take care of myself.
It’s knowing how easily walk away from food when satisfied. It’s trusting yourself to eat the right amount. It’s not perfection. It’s not getting it “right” every time. It’s a relationship. One that gets stronger the more you show up with care, patience, and curiosity.
But here’s the truth: your body has always been trustworthy. The problem is, you were taught not to trust it.
You were taught that your body’s hunger is dangerous. That your appetite must be managed. That your weight is a problem to solve. That you’re not doing it right unless you’re tracking, counting, controlling.
But your body? It’s been trying to communicate with you all along.
It knows when you're tired. It knows when you need rest, water, movement, stillness. It knows when a meal satisfied you and when it didn’t. It even knows how to regulate hunger and fullness—if it's allowed.
What Does It Mean To Trust Your Body Again?
It doesn’t mean ignoring your thoughts and eating whatever, whenever with reckless abandon. It doesn’t mean pretending you don’t care when you actually do. And it certainly doesn’t mean trust falls into the fridge.
It means entering into a slow, respectful relationship. One where listening replaces micromanaging. One where curiosity replaces judgment. One where you notice how your body responds to food, movement, rest—not so you can “optimize” it, but so you can care for it better.
It might feel scary at first. Most people don’t start this journey feeling confident or sure. You might not even want to trust your body. That’s okay. What about just testing the waters. We do this in session with clients. Create mini-experiments so our clients can challenge what we are saying. So they can find out for themselves is what we say is true. You can do this as well.
Is Your Body Trustworthy?
Here are a few experiments to find out if your body can guide you. If it knows what it is doing around food and eating, and around other needs. Is it accurate when it tell you it’s tired? When it warns you not to go down the dark alley? When it pushes you to breath harder if you are rushing to catch a bus? Here are some places to start in regards to food and eating:
Notice how your body talks to you. Do you feel a tightness in your chest when you’re hungry? A shift in your mood? A foggy-headed feeling? Your body likely gives signals—it just needs time and safety for those signals to become clear again.
Pause before responding. When a cue arises, see if you can be with it for a moment before jumping into action. Ask: What might this feeling be trying to tell me?
Separate old rules from present needs. If a voice in your head says “You shouldn’t be hungry again,” or “That’s too much,” ask: Whose voice is that? Is it trying to protect me? And is it actually true?
Practice micro-trust. You don’t need to overhaul everything at once. Trust builds in small ways: giving yourself permission to eat when you're hungry. Resting when you’re tired. Stopping when you’re full enough. Letting your body be your guide, even when the rules say otherwise.
And most importantly:
Remember that trust isn’t earned—it’s restored. Your body doesn’t need to prove itself. It already holds wisdom. It already knows how to support you. Rebuilding trust is more about remembering that than reinventing it.
You Just Have To Be Willing To Try
If you’ve spent years not trusting your body, of course this feels hard. But hard doesn’t mean impossible. It means tender. It means layered. It means deeply human.
You don’t have to trust fully to begin. You just have to be willing to try.
Even if it’s one meal, one moment, one breath at a time.
Ready to Take the Next Step?
If this speaks to you, you don’t have to figure it all out alone.
Take our free quiz to learn more about your relationship with eating and body image. You will get free tips based on your results.
We have free tools to help you reconnect with your body—such as the ones at Free Resources.
You can explore more blog posts on intuitive eating and body trust.
And if you'd like a real conversation, we’d love to connect.
You're welcome to email us or give us a call to schedule a free 20-minute chat with one of our dietitians. No pressure. Just a warm, thoughtful conversation about where you are and how we can support you.
What If It All Feels Impossible?
Recovering from an Eating Disorder When It All Feels Impossible
About Eating Wisdom and Drs Karin and Hannah
We are two PhD level Registered and Licensed Nutritionists whose passion is to help others escape diet culture and to learn to use their natural, innate Eating Wisdom to, finally, find peace with food, eating and weight.
© 2012 Karin Kratina, PhD, RD, LDN