Diet And Nutrition‎ - Your Weight Gain Probability & Analysis

Rate your weight probability:

How easily can you put on weight? Score 1 point for each ‘yes’ answer.

• Do you eat white rice, white flour or white bread rather than whole grain more than three times per week?
• Do you have more than a pint (approx. 0.6 litres) of full fat dairy (milk, yoghurt) or more than 200 grams of full fat cheese a week?
• Do you have caffeinated drinks (green or black tea, coffee) after 4pm?
• Do you have snacks from vending machines (roasted/salted nuts, crisps, chocolate bars, M&M’s wine gums, fruit juice) more than twice a week?
• Do you add sugar to food or drink almost every day?
• Do you have foods or drinks with added sugars and or fruit juice (e.g. natural orange juice) almost every day?
• Do you eat fried food more than twice a week?
• Do you use salt on your food almost daily?
• Do you drink more than 10oz (28g) of alcohol (one glass of wine, 1 pint of beer, or one measure of spirits) a day?
• Do you eat processed ‘fast food’ more than twice a week?
• Do you eat processed meats (such as sausages, ham, salami, bacon, smoked salmon, deli meats) more than twice a week?
• Do you eat foods containing artificial additives and preservatives daily (e.g. canned food, long-life milk, deli meats, jelly, jam, sweets, crisps)?
• Do you eat dessert (ice cream, pies, pudding, pastries, cakes, cookies or sweets) more than twice a week?
• Are there some foods you feel ‘addicted’ to, or tend to overeat (even when not hungry)?
• Do you eat more than four slices of commercial bread a day, on average?
• Does less than a third of your diet consist of vegetables?
• Do you eat less than 2 servings of fresh fruit a day?
• Do you drink less than ½ pint (300ml) of plain water watch day?
• Do you eat oily fish or Omega 3 foods (e.g. flaxseed or egg with the yolk) less than twice a week? [Ignore if you take a good quality Omega 3 supplement]

Total Score __________ out of 20

Weight Gain analysis/score

0 to 2: SAFE ZONE. 

You are a health-conscious individual and the minor indiscretions are unlikely to affect your weight. Any weight gain experienced would be the result from consuming many more calories than those expended, so keep on track!

3 TO 4: MINOR WEIGHT GAIN PROBABILITY. 

The habits that you answered “yes” to any sabotage your weight loss efforts – or cause weight regain! Try to move to the “Safe Zone” within one month. Provided you support your diet with more fibre, proper hydration and essential vitamins and minerals you can look forward to a successful weight loss process and smooth weight maintenance.

5 TO 9: MEDIUM WEIGHT GAIN PROBABILITY. 

You can easily put on weight from your “yes” answers, so you must be vigilant. Rather than giving up bad habits all at once, set short-term goals. For instance, for one month go without two or three of the foods or drinks that aren’t good for you. Observe how you feel afterwards. You may decide to have some occasionally, while leaving others out forever without any effects of feeling ill. Stick to these changes for one month – your cravings will only be short-term withdrawal symptoms. Aim to have your score below 5 within three months.

10 TO 14: HIGH WEIGHT GAIN PROBABILITY. 

Your diet is not good and you will need to make some changes in order to be able to lose weight and enjoy better health. Take one step at a time. Aim to have your score down to 5 within six months. You will find that some of your bad dietary habits will change for the better as you witness the results from your efforts. The bad habits that remain should be dealt with one at a time. Remember sugar, pastries, sweets, chocolate, white bread, cookies, full fat dairy, junk foods and alcohol are all addictive. Your cravings for them will dramatically decrease or go away altogether after one month without them.

15 TO 20: DANGER ZONE. 

There is no way you can continue to eat like this and remain in good health. You are consuming too much fat, refined foods, sugar and artificial stimulants. You will need the support and encouragement of a specialist for a period of time to make gradual and permanent changes to your lifestyle. You can start by taking two questions to which you answered “yes” and work out what changes need to take place so that one month later you could answer “no”. A specialist weight loss advisor could help you with this. Keep doing this until your score is 5 or less. You may feel worse for the first two weeks, but within a month you will begin to feel the positive effects of healthy eating!