What’s Your Overeating Style?
Self-Assessment Quiz

Getting Started

Take our “What’s Your Overeating Style? Self-Assessment Quiz” below to figure out the often-unexpected reasons you overeat and gain weight—and what you can do about it.

DIRECTIONS

  • Complete each overeating-style questionnaire by checking the boxes that best represent your current overeating style.
  • You’ll notice that some overeating-style sections have two parts. For these, all plus (+) numbers at the top will be automatically tallied with the bottom, minus (–) numbers, to give you your total score for each overeating style.
  • At the bottom of each overeating-style profile, you’ll find a key that tells you whether your score ranks as “excellent,” “good,” “satisfactory,” or “needs improvement.”
  • After responding to all statements, you will discover your Total Overeating Style Score—plus an interpretation of your score.

Throughout 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.

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:

Emotional Eating Scoring Key

10 to -1 Excellent
-2 to -12 Good
-13 to -23 Satisfactory
-24 or less Needs 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:

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

Fast Foodism Scoring Key
35 to 23 Excellent
22 to 11 Good
10 to -1 Satisfactory
-2 or less Needs 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:

Sensory Disregard Scoring Key
72 to 90 Excellent
54 to 71Good
53 to 36Satisfactory
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:

Task Snacking Scoring Key
 0 to -6Excellent
-7 to -12Good
-13 to -17Satisfactory
-18 or lessNeeds Improvement

UNAPPETIZING 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:

Unappetizing Atmosphere Scoring Key
30 to 22Excellent
21 to 14Good
13 to 6Satisfactory
 5 or lessNeeds Improvement

SOLO DINING

Overeating Style

For each question, check every 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 others with festive foods.

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:

Solo Dining Scoring Key
40 to 28Excellent
27 to 16Good
15 to 4Satisfactory
 3 or lessNeeds Improvement


TOTAL EATING STYLES SCORE

Interpretation

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.