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YOUR EATING STYLES PROFILE

WHAT'S YOUR OVEREATING STYLE?

SELF-ASSESSMENT QUIZ

Take our FREE quiz to discover what may be driving your overeating.

Do you see yourself in any of these scenes?

  • Turning to food when you feel anxious, depressed, or overwhelmed
  • Worrying about the “best” food, dieting, judging foods as “good” or “bad”
  • Snacking while watching TV, working, driving, or doing other tasks
  • Frequently choosing fast food
  • Eating quickly or on “auto pilot” so you barely taste your food
  • Eating alone
  • Eating in unpleasant emotional or visual surroundings

If you recognized yourself in even one of these eating behaviors, you have lots of company. Behavioral scientist Larry Scherwitz, PhD, and I identified these seven overeating styles in our research with 5,256 people. What we found was illuminating: the more overeating styles participants engaged in, the greater their risk of overeating and gaining weight.

The good news? In our online e-course, those who replaced their overeating styles with the 7 pillars of our science-backed Whole Person Integrative Eating® (WPIE) program ate less and weighed less. Without dieting.

This automated quiz will identify your personal overeating styles—and the food choices and eating behaviors that may be contributing to overeating and weight gain.

How to Take the Automated Quiz

  1. Read each statement in every overeating-style section.
  2. Select the answer that best reflects your current food choices and eating behaviors.
  3. At the end of each section, you’ll receive an automatic score showing whether you practice that style a lot, a little, or not at all.
  4. After you fill out all 7 sections, your TOTAL SCORE will rate your overall relationship with food as Excellent, Good, Satisfactory, or Needs Improvement.
  5. Read your total score EVALUATION for insights into your overeating styles and how they compare with WPIE-based optimal eating.

Your Path to Optimal Eating

As you move through the quiz, you may discover food choices and eating behaviors you’ve never connected to overeating or weight gain. Think of your personal Eating Styles Profile as a guiding lighthouse: it shows you where you are now — and points you toward a relationship with food that ups the odds of eating less and weighing less. Without dieting.

Ready? Let’s discover your overeating styles.

Take our FREE quiz to discover why you overeat. 

Do you see yourself in any of these scenes?

  • Turning to food when you’re anxious or depressed?
  • Dieting a lot or labeling food “good” or “bad”?
  • Eating while watching TV, working, or driving?
  • Often choosing fast food?
  • Eating without really tasting the food?
  • Eating alone?
  • Eating in unpleasant surroundings?

What we found is this: the more overeating styles people practiced, the more they overate and the greater their risk of being overweight. But those who replaced their overeating styles with the 7 pillars of our Whole Person Integrative Eating® (WPIE) program ate less and weighed less—without dieting.

Our automated “What’s Your Overeating Style? Self-Assessment Quiz” will help you discover which overeating styles are typical for you, and the food choices and eating behaviors that may be contributing to your overeating and weight gain.

How It Works

  1. Select every statement that reflects how you currently choose and eat food.
  2. After each section, your score will show whether you practice that style a lot, a little, or not at all.
  3. At the end, your Total Score will rate your relationship with food as Excellent, Good, Satisfactory, or Needs Improvement.
  4. Read your Score Interpretation to understand your results and discover ways to move toward WPIE-based optimal eating.

Think of your Eating Styles Profile as a friendly lighthouse — showing you where you are now and guiding you toward eating less, weighing less, and supporting your health and healing.

Ready? Let’s discover your overeating styles.

EMOTIONAL EATING

Overeating Style

For each question, check the box in the column that best represents your “emotional eating” dynamic.

  Never
0		 Rarely
1		 Sometimes
2		 Usually
3		 Almost Always
4		 Always
5

1. Before eating, I “check” my hunger level.

2. I eat only when I am hungry.

 

  Never
0		 Rarely
-1		 Sometimes
-2		 Usually
-3		 Almost Always
-4		 Always
-5

3. I overeat.

4. After eating, I feel stuffed.

5. I have food cravings.

6. I eat because I feel:

       

     - depressed

     - sad

     - anxious

     - angry

     - frustrated

     - happy
    

Your Emotional Eating score is:
Please answer all questions before calculating.

Emotional Eating Scoring Key

10 to -1Excellent
-2 to -12Good
-13 to -23Satisfactory
-24 or lessNeeds Improvement

FOOD FRETTING

Overeating Style

For each question, check the box in the column that best represents your “anxious eating” dynamic.

  Never
0		 Rarely
-1		 Sometimes
-2		 Usually
-3		 Almost Always
-4		 Always
-5

1. I feel anxious about the “best” way to eat.

2. I feel “good” or righteous when I eat what I think I “should.”

3. When I overeat I feel:

       

     - bad

     - guilty

     - gluttonous

4. I judge others by what they eat.

5. I try different diets.

6. I count calories, fat grams, etc.

7. I obsess about food.
    

Your Food Fretting score is:
Please answer all questions before calculating.

Food Fretting Scoring Key

0 to -7Excellent
-8 to -14Good
-15 to -21Satisfactory
-22 or lessNeeds Improvement

FAST FOODISM

Overeating Style

For each question, check the box in the column that best represents your “fast foodism” dynamic.

  Never
0		 Rarely
+1		 Sometimes
+2		 Usually
+3		 Almost Always
+4		 Always
+5

1. I eat fresh:

       

     - fruits

     - vegetables

     - whole grains

     - legumes

     - nuts

     - seeds (e.g., sunflower, flax)

2. I eat meals that are homemade.
  Never
0		 Rarely
-1		 Sometimes
-2		 Usually
-3		 Almost Always
-4		 Always
-5

3. I eat food that is:

       

     - fast (such as McDonald's)

     - processed (canned, packaged)

     - prepared (deli, take-out)

     - sweet (donuts, muffins)

     - fried (potato chips, chicken)
    

Your Fast Foodism score is:
Please answer all questions before calculating.

Fast Foodism Scoring Key

35 to 23Excellent
22 to 11Good
10 to -1Satisfactory
-2 or lessNeeds Improvement

SENSORY DISREGARD

Overeating Style

For each question, check the box in the column that best represents your “sensory, spiritual nourishment” dynamic.

  Never
0		 Rarely
+1		 Sometimes
+2		 Usually
+3		 Almost Always
+4		 Always
+5

1. I plan and prepare meals:

       

     - with care

     - with appreciation

2. While dining, I consider my surroundings.

3. I express gratitude for food through prayer, blessings, heartfelt thankfulness.

4. I honor the mystery of life in food.

5. Before and during eating, I focus on the food’s:

       

     - color

     - aroma

     - portion size

     - flavor(s)

6. I “eat” with my senses, by:

       

     - appreciating the presentation

     - tasting textures

     - savoring scents

7. I focus solely on food and the experience of dining.

8. I appreciate the “web” of humanity (farmers, grocers) surrounding food.

9. I consider the elements of nature that create food.

10. I eat with loving regard for food.

11. After eating, I:

       

     - savor the moment

     - reflect on the meal
    

Your Sensory Disregard score is:
Please answer all questions before calculating.

Sensory Disregard Scoring Key

72 to 90Excellent
54 to 71Good
36 to 53Satisfactory
35 or lessNeeds Improvement

TASK SNACKING

Overeating Style

For each question, check the box in the column that best represents your “task snacking” dynamic.

  Never
0		 Rarely
-1		 Sometimes
-2		 Usually
-3		 Almost Always
-4		 Always
-5

1. When I eat, I am:

       

     - walking, rushing somewhere

     - at my desk at work

     - in my car

     - at my computer

     - talking on the phone

     - driving
    

Your Task Snacking score is:
Please answer all questions before calculating.

Task Snacking Scoring Key

0 to -6Excellent
-7 to -12Good
-13 to -17Satisfactory
-18 or lessNeeds Improvement

EATING ATMOSPHERE

Overeating Style

For each question, check the box in the column that best represents your “eating atmosphere” dynamic.

  Never
0		 Rarely
+1		 Sometimes
+2		 Usually
+3		 Almost Always
+4		 Always
+5

1. The social atmosphere in which I prepare food is:

       

     - serene

     - pleasing

     - fun

2. After eating, I feel:

       

     - relaxed

     - calm

     - alert
  Never
0		 Rarely
-1		 Sometimes
-2		 Usually
-3		 Almost Always
-4		 Always
-5

3. The social atmosphere in which I prepare food is:

       

     - hectic

     - tense
    

Your Unappetizing Atmosphere score is:
Please answer all questions before calculating.

Unappetizing Atmosphere Scoring Key

22 to 30Excellent
14 to 21Good
6 to 13Satisfactory
5 or lessNeeds Improvement

SOLO DINING

Overeating Style

For each question, check the box in the column that best represents your “social fare” dynamic.

  Never
0		 Rarely
+1		 Sometimes
+2		 Usually
+3		 Almost Always
+4		 Always
+5

1. I eat with:

       

     - friends

     - family members

2. I eat at home at the dining table.

3. I enjoy preparing meals for friends.

4. I enjoy holiday feasts with others.

5. I celebrate special occasions with festive foods and others.

6. I prepare and share special meals for friends and family.

7. When eating alone, I often think about special people in my life, or memorable meals I’ve enjoyed with others.
  Never
0		 Rarely
-1		 Sometimes
-2		 Usually
-3		 Almost Always
-4		 Always
-5

8. I eat alone.

9. I plan “secret” overeating sessions.

10. I dine with others, then afterward binge by myself.

11. I stand at the counter while eating.
    

Your Solo Dining score is:
Please answer all questions before calculating.

Social Solo Dining Key

28 to 40Excellent
16 to 27Good
4 to 15Satisfactory
3 or lessNeeds Improvement

TOTAL EATING STYLES SCORE

After calculating all 7 sections above, click the button below to see your total score.



Interpretation
Please calculate all 7 section scores before calculating the total.

 

Total Score Key

131 or moreExcellent
57 to 130Good
-15 to 56Satisfactory
-16 or lessNeeds Improvement

Evaluating Your Score

131 or more: Excellent

Congratulations! An “excellent” score means you’re eating well. Your relationship with food is largely satisfying, and you enjoy food and eating most of the time. Both what you eat (food choices) and how you eat (eating behaviors) benefit your weight, overall health, and quality of life.

This score also suggests that the overeating styles aren’t typical for you and that you’re already practicing many of the Whole Person Integrative Eating® solutions that lead to eating less and weighing less. For even more benefit, look over your answers for each overeating style and target additional changes that could optimize your relationship with food.

130 to 57: Good

You’re doing fairly well! A “good” score means the foods you choose (food choices) and how you eat (eating behaviors) are typically positive and beneficial. You eat optimally sometimes; when you’re not able to—or choose not to—you let it go.

To improve your relationship with food and eating, look over your answers and decide if there are changes you’d like to make to bring you closer to optimal eating.

56 to -16: Satisfactory

Food and eating are often a struggle for you. You may feel unsure about what and how to eat optimally, or addressing your overeating styles may not have been a priority until now. The good news: your relationship with food leaves plenty of room for beneficial change.

A “satisfactory” score also suggests you may find it challenging to make the changes in food choices and eating behaviors that lead to eating less and weighing less—without dieting. Look over your answers for each overeating style and target the specific changes that would move you closer to optimal eating.

-15 and below: Needs Improvement

Your answers suggest your current eating style is a long way from optimal—which also means even small changes could make a real difference.

The question to ask yourself now is simple: do you want to take steps toward improving your relationship with food—steps that could lead to eating less and weighing less, without dieting? Or not?

To help you decide, consider this: the Whole Person Integrative Eating® (WPIE) antidotes to the overeating styles are designed to be a dietary lifestyle—your most-of-the-time way of eating that you get better and better at. One meal at a time. Unlike a traditional diet, WPIE isn’t something you go on, then off.

Your First Step

Once you’re clear that you want to make changes, look over each statement in each overeating style, along with your responses, and note the changes you’d like to make. Then choose the one overeating style you want to start changing.

Next Steps

To help you replace your overeating styles with a step-by-step path to eating less and weighing less — which is the essence of our science-backed Whole Person Integrative Eating® program — I offer a free e-book, newsletter, and podcast, plus books and an e-course.

Read the Newsletter — The Integrative Eating Journal
Download the Free E-Book — Jumpstart! 10 Quick Weight-Loss Tips
Listen to the Podcast — Healing Secrets of Food
Buy the Book — Whole Person Integrative Eating
Take the WPIE E-Course — Foundations of Whole Person Integrative Eating

Weight loss is far more complex
— and remarkable —
than we’ve been led to believe.

Deborah Kesten

Founder, Whole Person Integrative Eating®

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