I only eat what my body needs to be healthy and fit.

The body does send signals about what it needs. They are just very quiet, and they compete with stress, boredom, advertising, and the clock on the wall saying it is one o'clock.

Most of us eat on schedule and on cue rather than on signal, and after enough years the signal gets hard to hear at all. That is a tuning problem, not a discipline problem.

It comes back with attention. Pausing for a second before the first bite to ask whether you are actually hungry is not a rule. It is turning the volume back up on something that has been talking all along.