Instructions: Add up your score for all questions and at the end of the quiz your total score will translate to suggestions on improving your optimal weight in the future.
1. How would you classify your current weight?
a. Normal (2)
b. A little overweight (4)
c. Very overweight (6)
Why this matters: Most of us put on at least 1-2 pounds per year once we've passed 30, so the more you weigh now -- if you carry on as you are -- the more you'll weigh in the future.
2. Where do you generally store fat?
a. All over (2)
b. Your hips and thighs (4)
c. Your tummy (6)
Why this matters: Women who store most of their fat around their middle have a higher risk of heart disease as they age, while fat around the thighs and bottom is most stubborn. Those who store fat evenly all over stay slimmer and find it easier to lose weight when they need to. What body type are you?
3. Excluding wine, how many alcoholic drinks do you have per week?
a. Zero (2)
b. One (4)
c. Two or more (6)
Why this matters: Alcohol calories count more in moderate nondaily consumers than in daily (heavy) consumers. Further, they count more in combination with a high-fat diet and in overweight and obese subjects.
4. How many diet or sugar-free drinks do you consume per day?
a. Zero (2)
b. One (4)
c. Two or more
Why this matters: Diet soft drink consumption is associated with increased waist circumference in humans, and raises fasting glucose (blood sugar).
5. What's your snack of choice?
a. A piece of fruit or a few nuts (2)
b. A processed energy bar (4)
c. Wheat based crackers or potato chips (6)
Why this matters: Snacking little and often is a good way to keep your metabolism up and burning maximum cals, but choose something high-fat and sugary everyday and you'll pile on the kilos. Just a couple of choco biscuits a day can add up to around 6-7 kilos per year.
6. How often do you
exercise or engage in physical activity with a sustained elevated heart rate?
a. 3 or more times per week(2)
b. 1 time per week (4)
c. Never or rarely (6)
Why this matters: Any kind of exercise which helps elevate the heart rate to a sustained level helps burn calories and shed body fat. People who engage in regular physical activity a minimum of 3 times per week have the most success in maintaining or losing weight.
7. Is your mother overweight?
a. Not at all (2)
b. A little (4)
c. Very (6)
Why this matters: Your chance of being overweight almost doubles if your mom is. Recent research found that a mother's weight strongly influenced the future size of her daughters, but didn't strongly influence that of her sons.
8. What is your general and daily psychological state?
a. Happy and Social every day and always see the positive (2)
b. Some happiness but 50/50 positive/negative (4)
c. Usually depressed and anxious
Why this matters: Happy people tend to carry that mood with them in everything they do. We all share a feel-good chemistry with food.The only way to really be healthy is to eat foods that make you happy. It eventually becomes part of your everyday life. You start to feel better and look better.
9. Were you always made to clear your plate as a child?
a. Never (2)
b. Sometimes (4)
c. Always (6)
Why this matters: People who always aim to clear their plate out of childhood habit not hunger tend to carry on eating even when they're full -- meaning excess fat and calories every mealtime.
10. How often do consume wheat based grains, such as breads, pastas, cereals, crackers, etc?
a. Never (2)
b. A few times per week (4)
Why this matters: While there is a strong emphasis on the development of wheat products all over the world, there are so many adverse and crippling effects such as heart disease, diabetes, visceral fat accumulation, bloating and of course weight gain.
11. How late do you eat before going to bed?
a. Minimum 4 hours (2)
b. Usually 2 hours (4)
c. Right before going to bed (6)
Why this matters: Those who eat their last meal a minimum of 4 hours before going to bed have been found to obtain greater lean body mass than those who consume their last meals 2 hours or less before retiring.
12. Do you generally eat faster or slower than most people?
a. Slower (2)
b. Normal rate (4)
c. Faster (6)
Why this matters: Research by Osaka University in Japan found that speedy eaters were three times more likely to be overweight than their slower counterparts.
13. How often do you expose yourself (full torso) to the sun in the summer?
a. Two or more times per week (2)
b. At least once per week (4)
c. Rarely or never due to work, family life or both (6)
Why this matters: Sunlight and subsequent vitamin D production has a considerable effect on weight loss. It improves muscle function, blunts appetite, lowers blood pressure and helps increase metabolism.
14. Did your mum teach you how to cook?
a. Yes (2)
b. Just the basics (4)
c. Not at all (6)
Why this matters: We learn many of our food habits from our parents, so if mum taught you how to use the microwave or local fast-food takeaway instead of the hob, there is a strong chance you'll do the same.
15. How often do you read the ingredients of foods or drinks you purchase?
a. Always (2)
b. Occasionally (4)
Why this matters: Health conscious consumers who take an interest in the ingredients they consume are more likely to select foods that promote health. 20 Ingredients To Memorize and Avoid In ANY Food You Consume.
16. How many hours of TV do you watch per week?
a. 0-5 (2)
b. 6-15 (4)
c. 16+ (6)
Why this matters: For every two hour increase in the amount of time you sit in front of the box per week, your risk of obesity shoots up by nearly a quarter according to a study by Harvard University. What Happens To The Brain and Body While We Watch Television
17. How often do you research or receive material on nutrition, health or wellness
a. Daily (2)
b. Occasionally (4)
Why this matters: Those who seek on improving their health are typically the most invested in changing their lifestyle. If we never reach out to pursue information that can improve our diet or physical activity levels, we are more likely to disengage from those activities which improve our health and fall back on convenient foods and sendentary lifestyles.
18. How often do you use medications?
a. Never (2)
b. Seldom (4)
Why this matters: Daily use of any medication leads to overuse and a depreciation of health. Medications are not designed to effectively restore health in the long-term and must be discontinued to achieve wellness.
People who use medication daily are more prone to developing habits related to sedentary lifestyles
19. How stressed do you feel most of the time?
a. Pretty chilled (2)
b. Moderately stressed (4)
c. Very stressed (6)
Why this matters: Research shows that the stress hormone cortisol sends messages to our brain telling us we need more fuel, making us overeat. In the past this was useful because our ancestors often had to run away from stressful situations so needed excess calories -- but these days they simply get stored as fat.
20. How much sleep do you get daily?
Usually 7-9 hours (2)
Usually 5-6 hours (4)
c. less than 5 hours
Why this matters:Quality and length of restful sleep is highly correlated with health and well being. Although some people can manage with 5-6 hours sleep, the optimal number of healthy sleep hours for to recharge for physical demands and stress is 7-9 hours (for most demographics). Less than 6 is correlated with illness and obesity. Top Risk of Stroke: Healthy Adults Who Habitually Sleep Less Than 6 Hours
What's your score?
Based on your current lifestyle your weight future is likely to be...
You might put on 4-5 pounds or so, but are likely to stay around the same weight for the next five years. Even healthy people can put on 0.5kg a year after the age of 30, but you can avoid this with the right diet and lifestyle tweaks. Increase your intake and veggies and fruits and keep your physical activity up to several times per week.
Chances are you could put on at least 13-15 pounds in the next five years. You're heading for some serious weight gain if you carry on, but it won't take too much hard work to reverse
the rot now and prevent a bigger you in the future. It takes 30 minutes for the message that you're full to reach your brain, so by pausing between mouthfuls and aiming to eat slowly you'll avoid overeating. Aim for whole foods, reduce your intake of sugars and increase your activity levels.
HEADING FOR OBESITY
Carry on and you could pile on 25 pounds or more. But don't panic -- your size isn't set in stone. By overhauling your food and lifestyle habits you could cheat your diet destiny. A food diary is a great way to pinpoint why you overeat. Note down the 'bad' foods you eat and mood changes beforehand. This will help you understand what triggers your cravings. Starting a walking program is a great way to lose weight.