Outsmart the Over Eater in YOU
Take the Quiz bellow to see how you can improve your eating habits.
6 Week Quiz
1) The weight number on the scale is the best way to tell if I am losing body fat.
a) True
b) False
2) If I suddenly have a craving for something (i.e., cheese) it means my body needs something that food can provide.
a) True
b) False
3) If I only have 10 minutes to exercise, that’s OK, it all adds up.
a) True
b) False
4) Vegetables are a good source of protein.
a) True
b) False
5) I should be drinking at least ___________ of water each day.
6) I should have ___________________ at every meal.
7) When I have lost all the weight I want, I can go back to my “real” life.
a) True
b) False
If I fall off the wagon today and have a piece of birthday cake (or whatever it is!) the whole day isn’t ruined, I can get right back on track, I don’t have to wait for tomorrow.
a) True
b) False
9) I should eat __________times a day, every __________hours.
10) What I eat is more important than exercising to help keep off the weight I have lost.
a) True
b) False
11) A plain salad with nothing on it is a good substitute for a shake at lunch or dinner.
a) True
b) False
12) If I feel hungry and it is not time to eat, I should have a big glass of water because I may be dehydrated.
a) True
b) False
Outsmart the Over Eater in You
You’ve lived with your overeating habits for a while now. They are “programmed” into your every day behavior. In order to change them you need to a) slow down and take a look at what they are and b) figure out ways of “fooling” that programming so it is harder for you to follow those same old routines.
- Make over eating a hassle. The more you have to work at getting to excess food, the less likely you will be to indulge.
- Leave serving dishes of more “risky” food in the kitchen. Serve up the plates in the kitchen and bring them to the table but leave the “extra” food in the kitchen. If a serving dish is at least 6 feet away, it will be less tempting to get a second helping of you have to get up and go get it.
- The opposite should be true for salad and veggies. Make sure they are right in front of you on the table.
- If you have to have them in the house for others, make the tempting foods harder to get at. Re-package them; put them in the back of the cupboard or freezer. Ask others not to leave them out where you can see and get to them easily.
- Eat only at the kitchen/dining room table. Do not eat in the car, or while walking. If you must eat at your desk at work, stop working while you do. Devote time to slowly savoring whatever food you do have.
- Always eat on a clean plate. Not a napkin or paper plate. Having to wash a dish is another deterrent.
