Chapter 5

  1. Weight Loss: Tipping the Scales in Your Favor

153. Practice Positive Imagery to Avoid Binge Eating


Research has shown that we can strongly influence our behavior by what we think, whether it’s positive or negative. Use this four-step approach to avoid the urge to binge or overeat.

  1. 1.Write down a reason to control a binge (for example, “I’ll die of a heart attack,” “I look fat,” “My stamina will be reduced,” “I’m out of control”).

  2. 2.Then formulate a clear image of this negative consequence in your mind. Concentrate on it for a full 20 seconds.

  3. 3.Now write a brief description of a positive mental picture. This should be a pleasant image that is soothing to you (for example, watching a sunset or taking a peaceful stroll in a park).

  4. 4.Imagine this scene and concentrate on it for a full 20 seconds.


The chances are that this image will short-circuit the desire to binge.