Eating Styles Profile

WHAT'S YOUR OVEREATING STYLE?

SELF-ASSESSMENT QUIZ

Meet the 7 Overeating Styles

Are you an Emotional Eater who binges when you’re lonely, anxious, or depressed? Or is Food Fretting typical for you — replete with dieting and judging food as “good” or “bad”? Perhaps you’re a Task Snacker who eats while watching TV, working, or driving. Or Fast Food, eaten so quickly you don’t really taste it (Sensory Disregard), is your most-of-the-time fare. Then there’s eating alone (Solo Dining) in unpleasant emotional or aesthetic surroundings (Unpleasant Atmosphere).

Based on original research I did with behavioral scientist Larry Scherwitz, PhD, these are the 7 overeating styles we identified that strongly increase your odds of overeating and being overweight or obese.

Consider this quiz a lighthouse — a guide for determining your overeating styles whereabouts so you can choose the direction that leads naturally to eating less and weighing less. Without dieting.

Where Are You Now?

To find out, complete each overeating style questionnaire below by clicking the boxes that best represent your current eating style. When you finish, you’ll discover:

Your overeating style(s)
Your TOTAL Overeating Style Score — ranked as “Excellent,” “Good,” “Satisfactory,” or “Needs Improvement”
An Interpretation of your score

Then you will discover next steps for eating well and weighing less.

One meal at a time.

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.

	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

Emotional Eating Scoring Key
10 to -1	Excellent
-2 to -12	Good
-13 to -23	Satisfactory
-24 or less	Needs Improvement

	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.

Food Fretting Scoring Key
0 to -7	Excellent
-8 to -14	Good
-15 to -21	Satisfactory
-22 or less	Needs Improvement

Eating Styles Profile

WHAT'S YOUR OVEREATING STYLE?

EMOTIONAL EATING

Overeating Style

FOOD FRETTING

Overeating Style

FAST FOODISM

Overeating Style

SENSORY DISREGARD

Overeating Style

TASK SNACKING

Overeating Style

EATING ATMOSPHERE

Overeating Style

SOLO DINING

Overeating Style

TOTAL EATING STYLES SCORE

	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)

	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

	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

	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.