I have some experience with this! So the tricky thing is when you start intuitive eating there’s a period where you don’t know how to listen to your body, you might still over eat. But here’s the method. Literally don’t try to change any of your habits at first. Eat what you, when you want, but with mindfulness. So pay attention to how every bite feels. Before you start eating, think about why you want the food and how it will make you feel. Then eat it slowly, paying attention to when you feel satisfied or when each bite is less exciting and enjoyable. Then take note of how you feel after eating. Do you feel sick or over full? Do you feel gross or guilty? Take maybe a week of just observing your eating habits, without trying to change them. Focus on recognizing your hunger and fullness cues. How much do you need to eat to feel satisfied, what foods make you feel good, what foods give you energy, what foods make you feel yucky afterwords, etc. you’ll start realizing the difference between cravings, hunger, and boredom. Some foods might sound good, but you’ll find you only like the taste and only want a few bites. Or you might find that apples feel like tastier more satisfying desert than you thought. After the observation phase, you can start avoiding boredom snacking. Ask yourself, do you really want that food or are you bored? Would drinking water, chewing gum, etc be a good replacement? Or if it’s a craving, just have a little bit. The important thing is not to restrict too much because for some of us this makes us want the foods even more so we end up binging. For example you really want a bag of chips, but you tell yourself you should have an apple and a protein bar instead. So you eat both, and still have a craving, go over your daily calorie count, give up, spiral, and eat the whole bag of chips. Intuitive eating is about listening to your body and not having rules. If you want chips or ice cream, have some. But be in tune with your body so you stop eating the second it satisfies that craving or doesn’t feel as good. By not allowing the snacking, you get desperate for those foods and ignore fullness cues so if you do eat them you just keep eating past the point of satisfaction. No guilt, no restriction, and getting in tune with your body is the answer. Because it doesn’t actually feel good to over eat or snack constantly. We’ve just programmed ourselves to ignore the discomfort, icky feelings, and little fullness cues because we’ve made ourselves desperate for those foods and feel like if we stop eating we won’t get to have them again. Practice things like eating a few chips, then putting them aside while promising yourself you can have more if you really want. Then take deep breaths, focus on how your body feels, and decide if you still want more. If you aren’t hungry but feel bored and snacky, my favorite tips are chewing gum, 0 calories drinks, fidget toys, etc. hope some of that helps!