GOALS AND ATTITUDES:
- Compared with previous attempts, how motivated to lose weight are you this time?
Score 1 for not at all, 2 slightly, 3 somewhat, 4 quite, 5 extremely
- How certain are you that you will stay committed to a weight loss program for the time it will take to reach your goal?
Score 1 for cannot, 2 can somewhat, 3 uncertain, 4 can tolerate well, 5 can easily
- Consider all outside stress in your life (work, family obligations, etc.) To what extent can you tolerate the effort required to stick to a diet?
Score 1 for very unrealistic, 2 somewhat unrealistic, 3 moderately unrealistic, 4 somewhat realistic, 5 very realistic
- Think honestly about how much weight you hope to lose and how quickly you hope to lose it. Figuring a weight loss of .5kg to 1 Kg per week, how realistic is your expectation?
Score 1 for always, 2 frequently, 3 occasionally, 4 rarely, 5 never.
- While dieting, do you fantasize about eating a lot of your favorite foods?
Score 1 for not at all, 2 slightly, 3 somewhat, 4 quite, 5 extremely
- While dieting, do you feel deprived, angry, or upset?
Score 1 for not at all, 2 slightly, 3 somewhat, 4 quite, 5 extremely
Scored 6 to 16 - Not a good time to diet; inadequate motivation and commitment and unrealistic goals can get in your way
Scored 17 to 23 - Think about ways to boost your diet readiness before you begin
Scored 24 to 30 – Bingo, Your path is clear.
HUNGER CUES
- When food is mentioned, do you want to eat even if not hungry?
Score 1 never, 2 rarely, 3 occasionally, 4 frequently, 5 always.
- Do you have trouble controlling your eating when your favorite foods are around the house?
Score 1 always, 2 frequently, 3 occasionally, 4 rarely, 5 never.
- How often do you eat because of physical hunger?
Score 1 never, 2 rarely, 3 occasionally, 4 frequently, 5 always.
Scored 3 to 6 - Try to control the attitudes that occasionally make you overeat
Scored 7 to 9 - Dieting will be easier if you try to resist external cues and eat only when you are physically hungry.
CONTROL OVEREATING:
- Although you planned to skip lunch, you are talked into going out to eat.
- You go off your diet by eating a fattening, forbidden food.
- After faithfully following your diet you decide to test yourself by eating a “treat.”
Scored 3 to 7 - You recover rapidly from mistakes, but should get professional help if you often alternate between strict dieting and eating out of control
Score 8 to 11 - You have a flexible, balanced program that is not disrupted by unplanned eating
Score 12 to 15 - Your reaction to problem-causing eating events can be improved.
BINGING AND PURGING:
- Have you ever eaten lots of food rapidly and felt the eating was excessive and out of control?
Score 2 for yes, 0 for no.
- If yes, how often over the past year?
Score 1 for less than once a month, 2 about once a month, 3 a few times a month, 4 about once a week, 5 about 3 times a week, 6 daily:
- Have you ever purged to control your weight by using laxatives, diuretics, or induced vomiting?
Score 5 for yes, 0 for no.
- If yes, how often during the past year?
Score 1 for less than once a month, 2 about once a month, 3 a few times a month, 4 about once a week, 5 about 3 times a week, 6 daily:
Scored 0 to 1 - Binge eating and purging are not your problem
Scored 2 to 11 - Get professional help if these eating patterns arise more often
Scored 12 to 19 – Your potentially serious eating problem needs immediate professional attention.
EMOTIONAL EATING
For each of the next three questions, score 1 never, 2 rarely, 3 occasionally, 4 frequently, 5 always.
- Do you overeat when you feel anxious, depressed, angry or lonely?
- Do you celebrate feeling good by overeating?
- When things don’t go well with others or on your job, do you eat more than you would like?
Scored 3 to 8 - You don’t seem to let emotions affect your eating
Scored 9 to 11 - Monitor your occasional tendency to eat in response to emotional highs and lows and find alternative activities
Scored 12 to 15 - You need to find other ways than eating express your feelings.
EXERCISE
- How often do you exercise?
Score 1 for never, 2 rarely, 3 occasionally, 4 somewhat, 5 frequently.
- How confident are you that you can exercise regularly?
Score 1 for not at all, 2 slightly, 3 somewhat, 4 highly, 5 completely.
- Do you have a negative or positive picture about exercise in your mind?
Score 1 for completely negative, 2 somewhat negative, 3 neutral, 4 somewhat positive, 5 completely positive.
- How sure are you that you can work regular exercise into your daily schedule?
Score 1 for not at all, 2 slightly, 3 somewhat, 4 quite, 5 extremely.
Scored 4 to 10 - Change attitudes that are blocking your way to regular exercise
Scored 11 to 16 - To feel more positive about exercise, think of ways that are fun and fit your lifestyle
Scored 17 to 20 - Your path is clear to a more active life.
In case of any query or to book an appointment with Dt. Silky Mahajan please send us a mail at info@foodsandnutrition.in.