- 10 Nov, 2025 *
Last modified 2 months ago.
A highly-effective foundational technique for overcoming even the worst binge eating is, to first clearly define what constitutes a Binging episode for you.
The way to do that is to create a written plan. Your Food Plan must be crystal clear. If someone else were to read your Plan, there should be no confusion whatsoever over what you are allowed to eat or drink.
Your crystal-clear Food Plan will fortify and prepare you against any moment of impulse or temptation that falls outside of your well-defined boundaries with food. When you become aware of the temptation, you will then separate from the Binging voice, and, well… just plain ignore it.
In substance-abuse recovery, this is called “Addictive-Voice Recognition Technique…
- 10 Nov, 2025 *
Last modified 2 months ago.
A highly-effective foundational technique for overcoming even the worst binge eating is, to first clearly define what constitutes a Binging episode for you.
The way to do that is to create a written plan. Your Food Plan must be crystal clear. If someone else were to read your Plan, there should be no confusion whatsoever over what you are allowed to eat or drink.
Your crystal-clear Food Plan will fortify and prepare you against any moment of impulse or temptation that falls outside of your well-defined boundaries with food. When you become aware of the temptation, you will then separate from the Binging voice, and, well… just plain ignore it.
In substance-abuse recovery, this is called “Addictive-Voice Recognition Technique” or “AVRT.” This itself was a technique derived from Rational Emotive Behavioral Therapy (REBT). (See Jack Trimpey’s Rational Recovery for more information).
Yup, to reiterate, you’re going to recognize the addictive Binging voice and impulses that go against your Food Plan, separate from them, and ignore them. Again, you’ll be able to do that, because you have drawn a hard line in the sand between what does and does not constitute Binging for you.
Unfortunately, this is where food addiction can be more difficult to deal with than alcohol addiction, for example. With alcohol binging, it’s extremely clear what the drinking behavior is. Food is a little trickier, since we can’t just stop eating altogether! That’s why we need a written Plan to define what constitutes food Binging for us individually.
This is the way to free yourself of Binge eating and create a new healthy habit. Even if you’ve engaged in the most-shameful eating behaviors, like going through seven fast-food drive-thrus in one night, this technique can overcome these bad habits.
Yes, even if you’ve felt hopelessly helpless against your Binge eating, like many people have, this technique will lay the groundwork for you to overcome it and be the person you really want to be.
You’ll have your ups and downs. It takes practice...
But you can be free of that misery forever!
That’s all Binge eating is–a really, really bad habit, anyway. It can feel like one of the worst habits you’ll ever have to break in your life, but that’s all it is–a habit. And… you… can… overcome… it!
Binge eating is no match for the mental resources you have within yourself. You just have to learn how to leverage your abilities.
This isn’t a gimmick, because gimmicks don’t involve work. This involves a worthwhile quantity of work and practice, but you can do it.
If you’re thinking, ‘OK, great, I want to overcome Binge eating like this, tell me exactly how,’ that’s awesome.
The books Never Binge Again and Defeat Your Cravings, by Dr. Glenn Livingston, tell you exactly the simple steps you need to take to overcome Binge eating.
I am personally fond of Never Binge Again, since that’s the book I’ve read most, and it has everything you need to overcome Binging. Defeat Your Cravings has some extra techniques and updates that can help the process along, though, too.
Oh, by the way, both books are available online for free.
If you have any questions, email me.
I know you can overcome even a terrible Binge-eating habit. It’s just a matter of being 100% committed and responsible for making it happen.