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Here are 12 science-based weight loss and healing tips:

1. Track your food intake: Keeping a food diary or using a food tracking app can help you to understand your eating habits and make healthier choices.

2. Plan your meals in advance: Planning your meals in advance can help you to avoid impulse eating and ensure that you have healthy food options available.

3. Incorporate more fruits and vegetables into your diet: Fruits and vegetables are high in nutrients and low in calories, making them an excellent addition to any weight loss plan.

4. Eat more protein: Protein is essential for weight loss as it helps to maintain muscle mass, which in turn helps to boost metabolism.

5. Control your portion sizes: Eating smaller portion sizes can help you to control your calorie intake, which is essential for weight loss.

6. Get enough sleep: Lack of sleep can disrupt hormones that regulate hunger and metabolism, making it harder to lose weight.

7. Exercise regularly: Regular exercise can help you to burn calories, increase muscle mass, and improve overall health.

8. Practice stress management techniques: Chronic stress can lead to weight gain and make it harder to lose weight. Practicing stress management techniques such as meditation, yoga, or tai chi can help to reduce stress and improve overall health.

9. Drink enough water: Drinking water can help to control hunger, boost metabolism, and aid in digestion.

10. Avoid processed and sugary foods: Processed and sugary foods are high in calories and low in nutrients, making them an obstacle to weight loss.

11. Be patient: Losing weight and improving overall health is a journey and it takes time. Be patient and don't get discouraged if you don't see results right away.

12. Consult a healthcare professional: Consult a healthcare professional before starting any weight loss or exercise program to ensure that it is safe and appropriate for you.

It's important to note that weight loss and healing are not only about the physical aspect but also involve mental and emotional well-being. A holistic approach can be beneficial, including addressing any underlying emotional or psychological issues that might be influencing your relationship with food and your overall well-being.