Ideal Body Assessment Built Daily IDEAL BODY ASSESSMENT Your unique Ideal Body is the natural side effect of healthy relationships with food, body, exercise, and mind. We call this The Ideal Body Formula™. It's the body you're in when you're no longer obsessing over food, feel confident in your own skin, and are living your full life experience. The questions you'll answer below represent the thoughts and actions you're currently taking that stem from disempowering beliefs born out of Diet Culture. They will assess your relationships with food, body, exercise, and mind so that you can identify the specific struggles standing between you and your Ideal Body. Rate the following statements 1 = strongly agree, 10 = strongly disagree Food I have a lot of strict rules surrounding food that I may or may not follow even though I try to More Info These rules might include not eating after a certain time (or after dinner), no sugar, no dairy, no gluten, rules on how foods need to combined for a meal, the timing of your meals, etc. Close 1 2 3 4 5 6 7 8 9 10 I overeat on the weekends and wipe out the progress I've made during the week More Info This typically involves either overeating at night after a day of "good" eating, or overeating on the weekend after eating "good" during the week. Close 1 2 3 4 5 6 7 8 9 10 I'm afraid to give myself permission to eat what I really want because it will make me gain weight More Info You place a lot of foods that you enjoy (ie cake, cookies, ice cream, pizza, etc) off limits because you fear eating them will either keep you from losing weight, or will lead to unnecessary weight gain. Close 1 2 3 4 5 6 7 8 9 10 I feel guilty when I eat something that isn't on my plan or if I eat too much More Info You tend to beat yourself up when you're unable to follow your diet or planned meals. You feel like you've made a big mistake, that the day is now a waste, and that your weight loss goals are becoming more and more unreachable. Close 1 2 3 4 5 6 7 8 9 10 I regularly use food to cope with my negative emotions More Info After a tough day at work, with the kids, or just in general, you turn to food to cope and/or numb out. Or you feel a drive to eat when you're bored, stressed, anxious, depressed, frustrated, angry, or any other emotion. Close 1 2 3 4 5 6 7 8 9 10 If I'm hungry but I've already reached my calorie limit for the day I don't eat More Info You tend to honor your calorie budget over your body's hunger cues. If you're supposed to eat 1200 calories, but the nighttime comes and you get hungry, you fight your hunger in an effort to maintain your calorie goal for the day. Close 1 2 3 4 5 6 7 8 9 10 When I mess up and overeat one day I compensate by eating less the next day More Info You try to balance/average out your food consumption by intentionally eating less the day after you feel like you ate too much food. In other words, if you go over your calorie budget one day, you eat a little (or a lot) less the next day. Close 1 2 3 4 5 6 7 8 9 10 I'm preoccupied with thoughts about food and what and how much to eat More Info It always feels like you're thinking about food, how many calories, or how much fat/carbs/protein you should eat. You're always wondering if you're eating the right amount or the right types of food to lose weight. You tend to second guess your choices. Close 1 2 3 4 5 6 7 8 9 10 I have a hard time eating "junk" foods without it leading to out of control eating More Info You believe, either through past experiences or through fear, that you can't just eat a little bit of junk food without finding yourself over-consuming it. 1 cookie turns into 5. A few chips turns into half the bag. etc Close 1 2 3 4 5 6 7 8 9 10 I struggle with knowing how much to eat if I'm not counting calories or following a meal plan More Info Without counting calories or points, tracking macros, or following a meal plan, you feel lost with your eating and don't trust yourself to eat the right amount of food. You're unsure if you're eating too much or too little to lose weight. Close 1 2 3 4 5 6 7 8 9 10 Body I worry about what other people think of my body More Info When I'm out in public, or even while I'm home, I feel concerned that other people are judging my appearance. It sometimes feels like people are zeroing in on my insecurities and thinking all the same bad things that I think about my body. Close 1 2 3 4 5 6 7 8 9 10 My self-confidence depends on me being a certain size More Info When I'm in a smaller body, I feel more confident. When I'm in a bigger body, I feel less confident. Other things besides my body might affect my levels of self-confidence, but my physical appearance has a disproportionate percentage of that effect. Close 1 2 3 4 5 6 7 8 9 10 My insecurities about my body keep me from seeing people or going places More Info If my body doesn't look the way I want it to I will avoid going places, such as the pool, to the beach or on vacations, or even seeing my friends and family, because I'm afraid of what other people will think of my body. Close 1 2 3 4 5 6 7 8 9 10 Fear of being judged keeps me from wearing the clothes I want to wear More Info There are clothes you want to wear, and the only reason you don't wear them is because you don't think you should, or because other people will think you shouldn't be wearing clothes like that (shorts, skirts, dresses, certain pants/shirts, bikini, etc). Close 1 2 3 4 5 6 7 8 9 10 I use words to describe my body that I would never say to another person More Info You couldn't imagine saying some of the things you're thinking about your body to other people, such as your partner, kids, or friends. (ie. "you're fat", pointing out cellulite, etc) Close 1 2 3 4 5 6 7 8 9 10 I more often think about manipulating my body than meeting its needs More Info In other words, your main mission in regards to your body is to get it to an acceptable size/weight - regardless of whether that means you have to fight through hunger, willpower your way through workouts, or need to take a day off. Close 1 2 3 4 5 6 7 8 9 10 I find it difficult to accept myself as-is without contingencies More Info The idea of accepting yourself as-is unconditionally is something that might not just be hard to do, but the idea of accepting yourself might actually make you angry, sad, or uncomfortable. Close 1 2 3 4 5 6 7 8 9 10 Fitting into society's beauty standards is a major priority of mine More Info You strive to achieve a look that you believe most people find attractive or desirable, and you're willing to invest a lot of time and emotional energy into making that a reality. Close 1 2 3 4 5 6 7 8 9 10 I find myself frequently comparing myself to other people More Info This comparison might be intentional, such as thinking a particular body part of yours is better than or worse than that same body part on someone else, or it might be as simple as noticing the imperfections of others. Close 1 2 3 4 5 6 7 8 9 10 I'm more focused on what my body looks like instead of what it's capable of More Info When I think of my body the first thoughts that come up are its size, the parts I don't like about it, or what needs to change, instead of what your body provides you the ability to do, both day to day, but also in regards to physical activity. Close 1 2 3 4 5 6 7 8 9 10 Exercise The primary reason I exercise is to burn calories and/or change my body More Info When you think of exercise it's all about how or whether it will allow you to lose weight. And you choose the exercise you do based on how effective it'll be at achieving this goal. Close 1 2 3 4 5 6 7 8 9 10 If I could never lose another pound I would no longer do my current workout program More Info If you're being honest with yourself, you probably wouldn't work out if your workouts had no effect on changing your body - even if you understand that it's healthy for you. Close 1 2 3 4 5 6 7 8 9 10 If I eat too much one day I will increase the amount of exercise I do to compensate More Info You think of exercise as a way to make up for bad eating, and whether or not you burn enough calories to make up for your unwanted eating choices, you'd still rather try to erase at least some of the poor eating. Close 1 2 3 4 5 6 7 8 9 10 I find myself avoiding exercise even though I know it's good for me More Info Even though you know exercise is good for you, you can't seem to get motivated enough to do it. There's always a reason for not doing it - don't want to be judged, tired, not enough time, etc. Close 1 2 3 4 5 6 7 8 9 10 I feel guilty for missing a workout when my body is saying it needs rest More Info At times you find it harder to take a day off from exercise, as compared to pushing yourself to work out. You feel like you're going to gain weight if you don't work out. Or you believe that it's going to slow your progress down. Close 1 2 3 4 5 6 7 8 9 10 Even though I work out I'm sedentary the rest of the day More Info Your physical activity tends to be compartmentalized to a very small period of the day - 30 minutes to an hour a few days a week, while the rest of your day is inactive. Close 1 2 3 4 5 6 7 8 9 10 I exercise so that I can eat more food or to allow myself to be looser with my diet More Info You see exercise as a way to "afford" eating more food, or to make you feel less guilty for eating "junk" food. Close 1 2 3 4 5 6 7 8 9 10 I feel like workouts are ineffective unless I push to exhaustion More Info You believe that if you aren't winded, sweating, or feel wiped after a workout, that it wasn't effective and that you probably just wasted your time. Close 1 2 3 4 5 6 7 8 9 10 I find myself skipping workouts because I don't feel motivated to do them More Info Your intentions are good, but when the time comes to work out, you just can't bring yourself to do it. You talk yourself into skipping your workout and that you'll get back at it tomorrow. Unfortunately, this continues on more than just once or twice. Close 1 2 3 4 5 6 7 8 9 10 I shy away from trying new physical activities because I don't think I can do them More Info You tend to stick to the same types of physical activity because you're either afraid to try new things, or because you don't have the confidence in yourself that you could do it. With the latter, instead of feeling challenged, you feel discouraged. Close 1 2 3 4 5 6 7 8 9 10 Mind I am frequently emotionally triggered and influenced by the number on the scale More Info Weighing myself can completely ruin my day. At the very least it sets the tone for it and influences my eating, exercise, and the way I view my body and show up in my life. Close 1 2 3 4 5 6 7 8 9 10 I tend to lose motivation to take action after a few days or weeks More Info I tend to get very excited and motivated at the very beginning of a new plan I'm implementing, and then I quickly find myself with any real drive to continue. Close 1 2 3 4 5 6 7 8 9 10 I'm willing to pursue results at any cost even if I don't like the process that'll get me there More Info You're willing to suck it up, use willpower and discipline, and just do whatever is needed, with the idea that once you reach your goal body you can relax. Close 1 2 3 4 5 6 7 8 9 10 I surround myself, consciously or not, with images and messages that make me feel worse about myself More Info Your social media feed is full of "fitspiration" and other weight loss focused messages. The people you surround yourself with tend to talk a lot about their diet and body. Close 1 2 3 4 5 6 7 8 9 10 I view struggles as a sign I'm doing something wrong and try to avoid the discomfort More Info When things uncomfortable you tend to change up your strategy instead of exploring the "why" behind the struggle, learning from it, and persisting through it. Close 1 2 3 4 5 6 7 8 9 10 I'm so focused on what my weight is doing that I fail to see all the other progress I'm making More Info You get "scale tunnel vision, meaning, even though you know what you're doing is healthy for you, you have a hard time noticing it (or caring) if the scale isn't doing what you want. Close 1 2 3 4 5 6 7 8 9 10 I frequently self-sabotage and it keeps me from making progress More Info You know what you should be doing, and many times can do it, but you you often end up behaving against your own self-interest and aren't sure why. Close 1 2 3 4 5 6 7 8 9 10 I let my past diet failures negatively influence belief in my future success More Info Years, decades, or a lifetime of yo-yo dieting has made this whole health and fitness journey feel like a lost cause, and that nothing is ever going to work. Close 1 2 3 4 5 6 7 8 9 10 I won't take action towards my goals unless conditions are close to perfect More Info You find yourself waiting to start a program or lifestyle change until your life situation is suitable for change. You tend to rationalize this behavior as wanting to be able to devote 100% of your attention to your goals. Close 1 2 3 4 5 6 7 8 9 10 I don't trust myself to finish what I've started More Info You've started and stopped programs so many times that you feel there's a good chance that if you put effort into something new, you're likely to give up on yourself eventually. Close 1 2 3 4 5 6 7 8 9 10 Submit Assessment
