Title : The Ultimate Diet Quiz (2014)
The Ultimate Diet Quiz (2014)
1. Which of the following best describes your sleeping habits?
a. I like a nice snooze, although I only get 5 hours. (-3)
b. I get about six hours a night. (-2)
c. I sleep like a baby for eight to nine hours. (+4)
d. I’m an insomniac. (-4)
Researchers at Columbia University in addition to St. Luke’s-Roosevelt Hospital in brand new York have found that will individuals who slept less than four hours a night were 73 percent more likely to be obese than those who got the recommended seven to nine hours. Those who averaged 5 hours of sleep had a 50 percent greater risk of gaining weight, in addition to those who got six hours had 23 percent more risk. Additionally, University of Chicago researchers in a review of the research literature found that will short or poor quality sleep can be linked to increased risk of obesity by de-regulating appetite, leading to increased energy consumption.” Finally, research reported from the journal Sleep found that will a high tendency to overeat in response to various stimuli, such as lots of tasty foods or being under emotional distress, combined with short sleep duration creates increased risk for overeating. Set up your environment for sleep success. Go to bed earlier in addition to aim for seven or eight hours of sleep. Make sure the temperature can be correct in addition to that will you develop the proper bedding. Get a Great, high-quality mattress. Have a regular bedtime. Get rid of the TV from the bedroom, in addition to make your sleep environment quiet, both aesthetically in addition to in terms of actual noise.
2. When the item comes to physical activity / exercise, you feel:
a. Who has time? (-5)
b. I get enough just living. (-4)
c. I take a long walk a couple of times a week. (+2)
d. I walk or participate in different physical activities daily. (+4)
e. I walk or participate in different physical activities for at least 60 minutes daily. (+7)
A study published from the Journal of the American Association of Occupational #Health Nurses concludes that will the primary reason for inactivity can be lack of time. The best way to combat This specific can be to incorporate walking or different physical activity into your everyday routine. Try walking more, or get a dog (increases activity level). Get a fitness app so you can work out at home, or hire a personal trainer (so youre committed in addition to will be charged if you cancel). Walking more can be probably the simplest. A study published from the American Journal of Public Health in addition to the American Journal of Health Promotion found that will people who live from the suburbs in addition to therefore drive everywhere weigh 6.3 pounds more than urbanites, who walk more in compact cities (e.g., brand new York, San Francisco). According to the National Weight Control Registry, 77 percent of successful losers use walking as their means of physical activity. Walking works. (See: http://www.dietdetective.com/weekly-column/walk-your-health-great-tips-i-know-youve-heard-the item-read.) There are many great apps in addition to fitness trackers out there, in addition to research shows that will accountability helps. Turn your smartphone into a pedometer with the Every Centeng Walk app coming from the American Heart Association (http://everybodywalk.org/). the item allows you to start, end, pause in addition to resume your walk with the tap of a button; set targets such as distance, time in addition to calories burned; view your walking routes on maps; watch your progress in real time; in addition to save walks for future reference.
different great smartphone apps include Walkmeter in addition to MapMyWalk. Theyre all very user-friendly in addition to typically free or very low-cost.
Fitness trackers such as the Nike+ FuelBand, LINK by BodyMedia in addition to Fitbit, claim to keep track of steps taken, calories burned in addition to sleep patterns. They are more expensive than the phone apps mentioned above, although are also great to use for accountability in addition to can make exercise fun. Most of these brand new devices automatically upload info to a website tracker or app. They typically cost around $100. You might also try the 7-Minute Workout (see: http://goo.gl/xZuwlk), although remember that will you will need to do at least three or four cycles for the workout to be effective.
3. My partner or significant different can best be described as:
a. Always doing something physical in addition to in decent shape. (+3)
b. Usually pigging out with me from the evenings in addition to on weekends. (-3)
c. Always bringing home fattening foods in addition to never wanting to be active. (-2)
d. Very supportive of my eating healthfully in addition to being active. (+5)
We tend to take on the Great in addition to “bad” eating patterns of our partners. According to research coming from Cornell University, one criterion we tend to use when selecting a spouse can be how he/she eats. If you’re a vegetarian or a gourmet, you are more likely to feel comfortable with someone who shares your individual eating traits. Think about the item you’re going to be eating with This specific person for the rest of your life. Also, eating with another person makes the item more fun to consume “sin” foods, such as cookies, ice cream in addition to chips. Use mental rehearsal (see: http://www.dietdetective.com/weekly-column/weight-loss-lessons-olympians) to keep coming from being thrown off healthy eating patterns.
4. What best describes where you live?
a. Plenty of parks in addition to scenic areas to walk around. (+4)
b. Easy-to-use bike paths in addition to easily accessible stores you dont need to use a car if you don’t want. (+2)
c. Few parks, recreational areas in addition to/or scenic areas. (-3)
d. A city or rural area with few walkable sidewalks; you have to drive everywhere. (-3)
e. A major city. (+2)
The most common environmental barriers to exercise, according to Health Education & Behavior, include safety in addition to the lack of availability or cost of parks, beaches, recreation centers, pools in addition to fitness centers. The American Journal of Public Health reports that will numerous studies have shown that will people increase their physical activity (e.g., walk in addition to cycle more) when their neighborhood can be densely populated, has shops within walking distance of home in addition to connected streets (that will can be, a gridlike pattern instead of many cul-de-sacs). different community design characteristics, such as the condition of sidewalks, the presence of bike paths, street design, traffic volume in addition to speed, in addition to crime, may also be related to physical activity. Find the recreation activity centers in your community using online search engines.
5. How might you rate your stress level, both at work in addition to at home?
a. Very stressful work environment, such as being a 911 operator. (-5)
b. Moderate stress, such as strict deadlines. (-1)
c. Light to no stress. (+3)
d. High stress coming from a recent major life event (marriage, moving, job loss). (-3)
Recent studies tend to suggest that will social stress public speaking, tests, job in addition to relationship pressures cause overeating in addition to weight gain. Excess stress increases the Discharge of the hormone cortisol in your Centeng, which increases your appetite in addition to also causes you to store more fat. Plus, we tend to turn toward comfort foods for relief in times of stress, in addition to these foods are typically high in calories in addition to fat. Develop a StressEating Alternate Action Plan: As an alternative to eating, try to find enjoyable, nonfoodrelated activities that will can distract you, such as exercising, shopping, going to the movies, using relaxation techniques, working, chatting with friends, reading a humorous book. Have your plan in place before the stressful situation takes control. Not only will you feel better about yourself, you’ll also be working toward relieving some of that will pentup stress. in addition to since you’ll thoroughly enjoy what youre involved in, the item won’t feel like a chore! Exercise the Stress Away: Yes, go out for a walk, take a spin class, go for a run. As much as relaxation techniques (like yoga in addition to meditation) can be alternatives to stress eating, its also a Great idea to do some aerobic activity, even for 5 minutes. See more about stress in addition to #diet here: http://www.dietdetective.com/weekly-column/social-stress-in addition to-weight-gain.
6. Do you eat while doing different activities (such as driving, working at your desk, reading or watching TV)?
a. I eat consciously, where there can be nothing to distract me. (+5)
b. Yes, I typically eat while watching television or at my computer. (-3)
c. Yes, I eat when I’m at my desk during work or watching TV or on the phone (-3)
d. Once in a while I eat while distracted, although most of the time I eat in a quiet designated eating place. (-1)
Use mindful in addition to conscious eating behavior. No matter what else you’re doing, always stop to think about what you’re eating in addition to whether you truly want the item or whether the item’s just a big waste. If snacking makes the experience sweeter or the studying easier, you don’t have to give the item up; just go for the option that will’s healthiest in addition to lowest in calories: baby carrots, grape tomatoes, an orange, an apple or a little bowl filled which has a measured amount of pretzels or chips. (Put the rest of the bag back from the kitchen!) If you decide ahead of time to eat only a healthy amount, you’ll be able to enjoy every bite, knowing you’re treating yourself in addition to your Centeng right. A study from the scientific journal Eating Behavior reports that will watching TV induces high-calorie snacking. Results suggest that will snacking (although not necessarily eating meals) while watching TV can be associated with increased overall caloric intake, as well as increased calories coming from fat.
7. Do you believe its in your best interest to eat healthier foods in addition to exercise more?
a. Ive heard that will its OK to have a few extra pounds, in addition to truly, you only live once. (-4)
b. My doctor told me that will Im at high risk for diabetes in addition to heart disease in addition to I need to lose a few, although I havent done anything yet. (+2)
c. My husband/wife bugs me all the time to lose weight. (-2)
d. Yes, I truly want to live a healthier life, in addition to its very important to me Im clear as to my reason why. (+6)
Part of being able to change any behavior requires you to have a very strong reason / reward for actually changing the behavior. So, whether its wanting to look your best or achieving a better quality of life, make sure you know the reason you want to lose weight in addition to that will the reason can be important to you. In different words, what’s the REWARD you’re working toward? You need to be able to answer that will question, because when the item’s time to battle the temptation of a fudgy, chewy brownie or some hot, salty, oh-so-Great french fries, you’d better be clear on your motivation. I call This specific “Seeing the Why.” Why do you want to lose weight from the first place? I realize you might think the answer can be obvious, although trust me when I say that will many times the item’s not. I’ve found that will people often convince themselves they’re losing weight for one reason when clearly the item’s about something else. People don’t always understand the motives that will are driving them, in addition to their lack of understanding backfires. (See: http://www.dietdetective.com/weekly-column/seeing-why.)
8. Do you think you can actually lose weight for Great?
a. I might like to lose weight, although just dont think I can. (-3)
b. I have fat genes although which has a bit of work, maybe. (+3)
c. I know that will I can eat healthier foods, in addition to ultimately I can lose in addition to control my weight. (+7)
d. Its possible, although so can be winning the lottery. (-4)
Feeling confident that will you can change a behavior can be the single biggest predictor of being able to change. Its called self-efficacy, or an individuals belief in his or her ability to succeed at something in This specific case changing an ingrained negative eating pattern. If you develop the item, youre more likely to be successful at losing weight. See: http://www.dietdetective.com/weekly-column/confidence-lose
SCORING
30 or more: You have an excellent chance of losing weight for Great.
15 to 29: Make a few minor improvements to boost your chances of losing weight.
0 to 14: You need to evaluate your current exercise in addition to nutrition plans in addition to start generating a few key improvements.
-15 to -1: Youre not hopeless, although you need more direction.
-25 to -16: Low chance; read these free books: http://goo.gl/4BQjDc in addition to http://goo.gl/C7NDtj
-26 or less: Youre not likely to lose weight permanently; try to use an organized weight-control program.
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CHARLES PLATKIN, Ph.D., can be a nutrition in addition to public health advocate in addition to founder of DietDetective.com. Copyright 2014 by Charles Platkin. All rights reserved. Sign up for the free Diet Detective newsletter at www.DietDetective.com
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