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YOUR EATING STYLES PROFILE

WHAT'S YOUR OVEREATING STYLE?

SELF-ASSESSMENT QUIZ

Meet the 7 Overeating Styles

Do you see yourself in any of these overeating styles?

Are you an emotional eater who binges when you’re lonely, anxious, or depressed? Or is food fretting typical for you — with a lot of dieting, or judging food as “good” or “bad”? Perhaps you’re a task snacker who eats while you watch TV, work, or drive. Or you often eat fast food, so quickly that you don’t really taste it (sensory disregard). Then there’s eating alone, in unpleasant emotional or aesthetic surroundings.

These are the 7 overeating styles that behavioral scientist Larry Scherwitz, PhD, and I identified in our original research with 5,256 people. And what we discovered is this:

The more overeating styles you engage in, the more you’re at risk for overeating and gaining weight. The good news: those in our study who replaced their overeating styles with the 7 pillars of Whole Person Integrative Eating® (WPIE) ate less and weighed less. Without dieting.

The automated “What’s Your Overeating Style? Self-Assessment Quiz” will help you discover the root reasons you may be overeating.

Here’s how to get started

Where Are You Now?

DIRECTIONS

  1. Click each statement in each overeating style questionnaire below that best represents your current food choices and eating behaviors.
  2. Your automated score, at the bottom of each overeating style profile, tells you whether you practice that particular style a lot. A little. Or not at all.
  3. Your TOTAL Score at the end of the quiz — an automated tally of all the styles — tells you whether your relationship to food is Excellent, Good, Satisfactory, or Needs Improvement.
  4. The INTERPRETATION of your total score gives you insights into where you are now — the overeating styles you practice versus WPIE-based optimal eating styles. 

In other words, as you fill out the quiz, you’ll discover elements that could be contributing to your overeating, plus ideas to guide your food choices and eating behaviors in the direction that can lead to weight loss, health, and healing.

Your Path to Optimal Eating

Throughout the quiz, you’ll discover often unexpected reasons you overeat and gain weight. Along with understanding your overeating styles, you’ll identify specific elements that could be contributing to your overeating, as well as ideas to guide your food choices, eating behaviors — and weight — in the direction that can lead to eating less, weighing less, and enhancing health.

Consider the profile as a lighthouse that helps you get your optimal-eating bearings; a guide for determining your eating style whereabouts, so you can choose the eating style direction that will lead you naturally to eat well and weigh less. Without dieting.

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! The “excellent” level is comparable to an A+. Your relationship with food is mostly satisfying and gratifying—and you enjoy food and eating most of the time. Both what and how you eat are beneficial to your weight, your overall health, and your quality of life.

A score of “excellent” suggests that the overeating styles aren’t typical for you, and that you are already practicing many of the solutions that make weight loss last. For still more benefits, look over your answers for each overeating style and target additional changes you could make to optimize your relationship to food even more. Our blogs on the overeating styles, and “In Action” strategies, can give you still more optimal eating ideas.

130 to 57: Good

You’re doing fairly well! The “good” level gives you a grade between A and B+. The foods you choose, how you eat, and with whom you eat 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 to food and eating, look over your answers and decide whether there are changes you’d like to make to bring you closer to optimal eating. Then “meet” the overeating styles—particularly those to which you seem to have some resistance—as well as our “In Action” articles, and Whole Person Nutrition Workbook for more ideas about optimal eating.

56 to -16: Satisfactory

Food and eating are often issues for you. The way you typically eat is comparable to a grade between B and C. You may have some confusion about what and how to eat optimally, or overcoming your overeating style(s) hasn’t been a priority so far. Your relationship to food and eating is fairly typical, which leaves lots of room for making beneficial changes.

A score of “satisfactory” suggests that you may find it challenging to practice many of the solutions we tell you about in MakeWeightLossLast.com. Look over your answers for each overeating style to target specific changes you’d like to make to lead you closer to optimal eating. Then “meet” the overeating styles—particularly those to which you seem to have some resistance—and click on “In Action” articles, and our Whole Person Nutrition Workbook for more helpful suggestions.

-15 and below: Needs Improvement

Your overall eating style is far from optimal. Decide if you want to take steps toward improving your relationship with food. Decide whether you want to take steps toward improving your relationship with food. To help you do this, first read A Successful Loser Secret? Meet the 5 Stages of Change blog, for insights into launching your successful loser strategies. Once you’re clear about wanting to make changes, look over the questions for—and your answers to—each overeating style in this quiz to target specific changes you’d like to make.

A score of “needs improvement” suggests that you would benefit greatly by learning about, and then living, the practical, step-by-step solutions we reveal in our blogs, special weight loss edition, workbook, and more. Remember, small steps can lead to big benefits. A good place to start: “meet” the overeating styles, then discover the “In Action” steps you can take to overcome them.

Next Steps

Now you know your overeating styles. The next step is to replace them with the 7 pillars of Whole Person Integrative Eating — which, in Larry’s and my research, led to eating less and weighing less. Without dieting.

If you want science-backed, step-by-step ideas to guide your food choices and eating behaviors in the direction of optimal eating, consider these options:

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

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