The 'Before you Diet' Test

by Scott Kolasinski, FIT Metabolic Director 

BEFORE DIETING, MAKE SURE YOU'RE READY

For this time of year, many people are preparing for another New Year’s resolution of weight loss. Studies have shown that those people successful at losing fat have shown that it is more than just a cosmetic issue. Lifestyle change – most notably, modification of eating behavior, physical activity, and psychological factors like attitudes, goals, and emotions – is the central determinant of whether people will lose weight (i.e. fat weight) and maintain the loss.

Below is a questionnaire from the lab of Dr. Kelly D. Brownell out of Yale University to assess whether the time is right to try to lose weight, to see if you really are prepared. Take this questionnaire seriously. Too many people rush into diets or lifestyle changes under circumstances that make lasting success unlikely. This may create the problem of yo-yo dieting – losing weight and gaining back all or more of it – which doubles the risk of developing heart disease and dying from it.

THINKING ABOUT DIETING? TAKE THIS TEST BEFORE STARTING

Goals and Attitudes:

Score 1 for not at all, 2 slightly, 3 somewhat, 4 quite, 5 extremely
1. Compared with previous attempts, how motivated to lose weight are you this time?
2. 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
3. Consider all outside stress in your life (work, family obligations, etc.) To what extent can you tolerate the effort required to stick to a new eating lifestyle?

Score 1 for very unrealistic, 2 somewhat unrealistic, 3 moderately unrealistic, 4 somewhat realistic, 5 very realistic
4. Think honestly about how much weight you hope to lose and how quickly you hope to lose it. Figuring a weight loss of 1 to 2 pounds per week, how realistic is your expectation?

Score 1 for always, 2 frequently, 3 occasionally, 4 rarely, 5 never.
5. While eating less, do you fantasize about eating a lot of your favorite foods?
6. While eating less, do you feel deprived, angry, or upset?

If you scored 6 to 16, it is not a good time to diet; inadequate motivation and commitment and unrealistic goals can get in your way; 17 to 23, think about ways to boost your diet readiness before you begin, 24 to 30, your path is clear.


Hunger Cues:

Score 1 never, 2 rarely, 3 occasionally, 4 frequently, 5 always.
7. When food is mentioned, do you want to eat even if not hungry?
8. 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.
9. How often do you eat because of physical hunger?

If you scored 3 to 6, try to control the attitudes that occasionally make you overeat; 7 to 9, dieting will be easier if you try to resist external cues and eat only when you are physically hungry.


Control Overeating:

Score 1 if you would eat much less, 2 if you would eat somewhat less, 3 if it would make no difference, 4 if you would eat somewhat more, and 5 if you would eat much more:
10. Although you planned to skip lunch, you are talked into going out to eat.
11. You go off your diet by eating a fattening, forbidden food.
12. After faithfully following your diet you decide to test yourself by eating a "treat."

If you 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; 8 to 11, you have a flexible, balanced program that is not disrupted by unplanned eating; 12 to 15, your reaction to problem-causing eating events can be improved.

Binging and Purging:

Score 2 for yes, 0 for no.
13. Have you ever eaten lots of food rapidly and felt the eating was excessive and out of control?

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:
14. If yes, how often over the past year?

Score 5 for yes, 0 for no.
15. Have you ever purged to control your weight by using laxatives, diuretics, or induced vomiting?

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:
16. If yes, how often during the past year?

If you scored 0 to 1, binge eating and purging are not your problem; 2 to 11, get professional help if these eating
patterns arise more often; 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.
17. Do you overeat when you feel anxious, depressed, angry or lonely?
18. Do you celebrate feeling good by overeating?
19. When things don't go well with others or on your job, do you eat more than you would like?

If you scored:3 to 8, you don't seem to let emotions affect your eating; 9 to 11, monitor your occasional tendency to eat in response to emotional highs and lows and find alternative activities; 12 to 15, you need to find other ways than eating express your feelings.


Exercise:

Score 1 for never, 2 rarely, 3 occasionally, 4 somewhat, 5 frequently.
20. How often do you exercise?

Score 1 for not at all, 2 slightly, 3 somewhat, 4 highly, 5 completely.
21. How confident are you that you can exercise regularly?

Score 1 for completely negative, 2 somewhat negative, 3 neutral, 4 somewhat positive, 5 completely positive.
22. Do you have a negative or positive picture about exercise in your mind?

Score 1 for not at all, 2 slightly, 3 somewhat, 4 quite, 5 extremely.
23. How sure are you that you can work regular exercise into your daily schedule?

If you scored 4 to 10, change attitudes that are blocking your way to regular exercise; 11 to 16, to feel more positive about exercise, think of ways that are fun and fit your lifestyle; 17 to 20, your path is clear to a more active life.