I tried the intuitive eating thing for a bit. Turns out I skip a lot of meals, and eat a lot of processed foods when left 'to my own devices' so I'm not sure that works well for me.
Also, I am never hungry at breakfast time, but then have a wobble mid morning if I hadn't eaten anything (and can't always eat then because I'm working or looking after small children). So then by lunchtime I'm too hungry to make good choices. Basically it all ends up with me having a chocolate bar mid morning and a takeaway at 10 o'clock at night and that's what I'm trying to get away from.
So now I have meals 3x a day every day. I'm not big on breakfast, but I make sure to have something usually a yoghurt, a protein bar or at the weekends something like bacon and eggs or porridge when I have more time. Then lunch I eat something but if I'm not hungry I'll have half a sandwich instead of a whole one, or just have the soup but no bread with it. Things like that.
In the evening I eat with the kids, but whereas I used to eat whatever they were having, now sometimes I cook something different for myself but at the same time. So because that's a bit early for me I'll often make them cooked food, but have a salad myself. But what I do do is plate that food up, so that when I get hungry later I have food ready for me to eat. But I don't make myself clear my plate anymore, so I still plate up whatever it is and I use full fat and don't go light on the carbs, things like lasagne with chips, or toad in the hole with mashed potatoes. I eat the protein bit first because usually that's expensive and keeps me full, then I have the veg because it's healthy, and eat the carbier bits last. Often that means throwing away a few chips, a piece of garlic bread or a bit of mashed potatoes, but I am getting better at serving myself a bit less and knowing my limits aren't what I thought they were (I used to eat massive meals but would feel over full which I try to never be now). I always have a dessert available. If I've not finished I tend not to eat it though, because if I'm full of dinner I'm too full for pudding, but if I fancy it half an hour later I'll have it. I generally have things like jelly, fruit or yoghurt but sometimes I'll have some kind of pastry or cake, and recently more hot desserts like crumble and custard.
I'm not losing weight but am maintaining it and feel much more in control of my eating, and my life!
I find so called intuitive eating doesn't fit very well with real life, so I've found a mid point where I can eat what I want, not follow a crazy diet plan, not binge eat and let food find a more balanced role in my life. I do need to lose a bit of weight health wise, but I think I'm going to stick to my eating style now, and try and improve other areas in a balanced way, like increasing my general activity level and doing some more structured workouts as well.
I've found exercising intuitively works much better for me, I've found activity I enjoy but leaves me feeling healthier and more energised, not exhausted and self punishing regimes like I used to do. I'm not doing enough at the moment and got into bad habits again with that, but now I am looking forward to exercising because it is something pleasant to do, now I just need to make space to do it more. For me that is walking briskly, some short Pilates work outs, a bit of yoga and stretching, and short bursts of HIIT.