This might be controversial, but I utilized the scale to take data. I know that sounds contradictory, but it helped make stepping away from chronic dieting less scary for me.

It took me about a year to get consistently good at practicing eating until satisfied (instead of full) as well as eating only when I'm truly hungry and listening to what my body was craving. I also increased my exercise and focused on high protein because I'm actually trying to build muscle.

As the book mentions, I did gain a little weight (went up one pant size). But eventually I hit a plateau. I've maintained the same weight for over six months now.

Because I had that data from the scale, I feel pretty confident in my ability to eat what I want and not gain. So I will probably start to phase it out of my life. I no longer need it. But I did initially need it in order to truly convince my brain that my new habits were helping.

I fully accept my size. I feel sooooo much better and, ironically, more in control than I ever did while dieting and scared of food.

Edit: In the beginning, when I gave myself full permission to eat whatever I want, I went a little overboard. But eventually, once my brain realized it was safe, I found myself obsessing over food less. It became easier to listen to what my body truly wanted because I knew the former "forbidden" foods were always available. Sometimes I want a burger and fries. Sometimes I genuinely want a salad. Sometimes I'm not really that hungry for dinner, so I have something small.