6 Steps to Trust Your Body After Bulimia

Rebuilding trust with your body after bulimia can feel overwhelming, but it’s a journey worth taking. Fear around food and the uncertainty of hunger and fullness cues often linger long after bulimia's behaviors have faded. However, learning to trust your body again is possible, step by step. Here’s a guide to help you move toward eating without fear. 

Step 1 - Understand Why Trust Was Lost

Before we can rebuild trust, it’s important to understand why it was lost. Many factors play a role, such as societal pressures, diet culture, and using food to cope with emotions. On top of that, bulimia disrupts the natural connection between your mind and body, making hunger and fullness signals harder to interpret. 

Let me say this clearly: none of this is your fault. These habits and beliefs developed as survival mechanisms, but they no longer serve you. Acknowledging this is the first step toward healing from bulimia.

Step 2 - Reconnect with Your Body’s Signals

If your hunger and fullness cues feel confusing or nonexistent, you’re not alone. This disconnection is common for those recovering from bulimia, but the good news is that these signals can be relearned. 

Start by using a hunger and fullness scale to rate how you feel before, during, and after meals. For example, if “0” means you’re completely empty and “10” means overly stuffed, aim to eat when you’re around a “3” or “4” and stop at a “6” or “7.” 

It might take time to recognize these cues, especially if they were suppressed during active bulimia, so don’t rush or pressure yourself. Journaling your experiences with food—without judgment—can help you notice patterns and gradually rebuild this connection. 

Step 3 - Shift from Fear to Curiosity

Food can feel scary, especially when certain foods were labeled as “bad” or off-limits in the past. This is a common struggle in bulimia recovery, but what if you approached food with curiosity instead of fear? 

Start small by reintroducing one feared food at a time in a safe, controlled way. Take a bite, notice its flavor and texture, and ask yourself how it truly makes you feel. Was it as scary as you imagined? 

Mindful eating is another powerful tool. Slow down during meals, savor each bite, and pay attention to how the food makes your body feel—not just emotionally, but physically. This shift from judgment to observation can transform your relationship with food over time and help ease the lingering fear often felt after bulimia. 

Step 4 - Build Trust Through Consistency

Consistency is key when it comes to restoring trust with your body after bulimia. Eating regular, balanced meals helps regulate your body’s natural rhythms, making hunger and fullness cues clearer. 

Avoid falling into the trap of restriction, which only perpetuates the cycle of fear and bingeing—a cycle common in bulimia recovery. Instead, focus on nourishing your body with a variety of foods, including those that bring you joy. 

When planning meals, aim for balance: include proteins, healthy fats, and carbohydrates to keep your energy steady throughout the day. The more consistent you are, the more your body will learn it can trust you to meet its needs. 

Step 5 - Reframe Setbacks as Learning Opportunities

Recovery from bulimia isn’t linear, and setbacks are a natural part of the process. If fear resurfaces or you feel disconnected from your body, take a deep breath and remind yourself: this is a moment, not a failure. 

Instead of beating yourself up, ask: What can I learn from this? Did you skip a meal and end up feeling out of control later? Were you feeling stressed or overwhelmed? Use these moments to understand yourself better and make adjustments moving forward. 

Celebrate every small win along the way. Every time you choose nourishment over fear, you’re strengthening trust with your body—and moving further from the grip of bulimia. 

Step 6 - Seek Support When Needed 

You don’t have to navigate bulimia recovery alone. Working with a certified eating disorder coach, registered dietitian and/or therapist can provide the guidance and accountability you need. Support groups, whether online or in person, can also remind you that you’re not alone in this struggle. 

Above all, be kind to yourself. Recovery is hard work, but it’s also an incredible act of self-love. 

And remember, relearning to trust your body takes time, patience, and self-compassion. There will be challenges, but the freedom on the other side is worth it. 

If this resonates with you, I encourage you to reflect on which step feels most achievable for you today. Remember, you don’t have to do this perfectly—progress is enough. 

Whether you're in the early stages of recovery or further along your journey, know that you’re not in this alone. If you need additional support or guidance, please don’t hesitate to reach out.

With Love & Light,

Sarah Lee

Sarah Lee is a Certified Eating Disorder Recovery Coach with four professional certifications, including one from the esteemed Carolyn Costin Institute. Since 2016, she has run a private practice currently located in Dallas, TX, assisting clients globally along with mentoring newer recovery coaches.

Posted on November 20, 2024. 

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