Learning to trust your body is a difficult process, especially after neglecting the bodies signals for so long. You no longer know what is true or not. Does your body actually want food now or is it mental? Is your body tired or is it mental? Are you full now or not? It's not easy. But you have to remember that it is your body and you have to treat it as a friend, but also become one with your body. Because in the end, you know what is best for your body.
For example whenever I went to the doctors when I was younger I always wanted my mum to answer the questions for me, but my doctor told me that I had to answer the questions. Because it was my body. .. my mum couldn't know where I had pain or discomfort. Whether I found it hard to breathe or not. Just like when I went to therapists, I couldn't get my mum to answer how I was feeling, what my thoughts were.... so instead I sat in silence. But you have to learn to trust your body and not look to others for the answers.
Do you need a rest day... take it. Do you need 3 rest days, do that. Don't ask someone if it's ok or not, if your body or even mind is giving you signals to rest, listen to that.
Are yiu hungry even though you ate 4p minutes ago. Well then make yourself something to eat. Or maybe you need something to drink, but try to figure out also whether it is boredom, stress or physical hunger (etc) and be honest with yourself. It might be hard in the beginning but the more you try the easier it will get.
You don't need approval from others. Also stop copying what other people are doing. Just because one form of eating or one form of exercise works for one person, or 100 people doesn't mean it will work for you. Instead you need go find what works for you.
If you don't like a certain food, don't eat it. If you are allergic or intolerant to a certain food then you should know not to eat it. But if you like a certain food but not eating it because others aren't, then that is silly. Listen to your body and eat that food.
It.is your body and you will be with it till you die. So might as well learn to trust it and care for it the way it should be cared for. Don't break down your body or hate your body and wonder why you are tired and unhappy. Start to trust yourself, it takes time and courage. But it is worth it.