Intro Small Steps The Science Of Fullness Frequently Asked Questions

The steps to being successful with the befull solution are simple. Instead of calorie counting and being constantly worried about your weight-loss, the befull solution allows you the freedom to take small, sustainable steps that lead to long-term results in your weight, your health, and your life.

Look through the small steps below to learn about how to most effectively use the befull solution. You’lll find tips on product usage, tools for setting goals, great information on food/recipes, and advice on becoming more active.

Small Steps

STEP 1 Your First Full Meal

Step 1

Using the befull solution is simple and easy. Thirty minutes before meals, eat any befull solution product with a 16 oz. glass of water. You’ll notice that when you’re eating your meal, you’ll already feel somewhat full. You’ll fill up on less food, causing you to eat fewer calories. And when you eat fewer calories, you lose weight. read more >

Studies show tracking your weight loss efforts can double your weight loss. start tracking now >

Before Your Meal:

Let’s say your favorite food is lasagna. Thirty minutes before "digging in" it’s time to ponder the idea of "full before you eat." Think about your body and note your fullness at the moment. Now eat any Fullbar befull solution product and drink 16 oz. of water. Now it’s time to really pay attention. Stop what you are doing. Note how your fullness changes. Pay attention to how truly full you are feeling.

Preparing:

Place a portion of food on your plate that is a fraction of what you normally eat. Enough to make you satisfied, but not as much as you usually eat. You know your body size best, so decide what will be a sensible portion for you. (Remember, no seconds!) portion size

While Eating:

lasagna Now enjoy your food! A good meal lasts about 20 minutes, so take your time and eat slow. Don’t forget a glass of water, too! Truly enjoy the food’s goodness and tastes. Think about your fullness and compare how full you are before and after your meal.

Fullness scale

After Your Meal:

When finished, go on with your day. Leave the table and do something that doesn’t involve food. It won’t take long before you will gain the mental and physical rhythm that is key to reshaping your perceptions of food notewhich will help you live a full life. Welcome to the befull solution.

Helpful Resources

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STEP 2 Set Goals and Start Tracking for Success

Step 2

What is the true reason why you want to lose weight? As Dr. Snyder says, “You can’t change your life for five pounds or two inches; your goal has to mean something more to you.” Use the tools below to set your goals and track your progress while using the befull solution. read more >

Studies show tracking your weight loss efforts can double your weight loss. start tracking now >

Record Your Goals:

Your personal goal needs to focus on why you really want to lose weight. Maybe it’s wanting to have more energy to play with your kids. Maybe you want to feel more comfortable in a swimsuit. Or maybe you need freedom from weight restrictions that hinder your mobility. We want you to record your goals. Make it meaningful. Your goals will then become a secret weapon in keeping you focused on your future success and help you with your weight-loss journey.

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Tracking Your Intake

STEP 3 Eat Real Food

Step 3

One of the greatest things about the befull solution is you’re able to eat real food. However, one way to maximize your success is to choose sensible yet filling foods that keep you full longer and help you from snacking and mindlessly eating throughout the day. read more >

Studies show tracking your weight loss efforts can double your weight loss. start tracking now >

Be Mindful:

Oftentimes people over eat, not because they are hungry, but because they are bored, emotional, tempted or just out of habit. We recommend you pay attention to the food you put in your body. Being mindful alone can often do wonders. Here are some tips to become mindful:

Be mindful.
  • Assess your hunger on a scale of 1-10
  • Choose healthy and filling foods
  • Be deliberate about your portion sizes. You know your body best, don’t serve yourself a portion that will make you stuffed.

Eat to Be Full:

Build meals, snacks, and eating habits to keep you full. This will help keep your mind off food during the day, giving you the freedom to focus on other things.

  • Eat 5-6 small meals a day instead of 2-3 big meals
  • Protein is the essential building block of what the body needs. Build your meals around protein, with half of the meal consisting of a lean protein.
  • Try to eat primarily complex carbohydrates as close to their natural form (not processed) as possible. For example, rather than eating apple sauce loaded with additional sugars and preservatives have an apple.
  • Minimize “white” calorie-dense foods like rice, bread, pasta, potatoes and popcorn

Hydrate for Fullness:

Even paying attention to the liquids you are drinking can make a noticeable impact on your weight-loss plan. Hydrate for Fullness

  • Prior to your healthy and filling meals, drink a big glass of water to help fill you up
  • Avoid sugared sodas, juices, fancy coffees and sports drinks
  • Limit your caffeine to one or two drinks a day. Excess caffeine will dehydrate you and can make you crave more drinks
Cool Tips on How to Be Mindful about Eating
  • Take out the portion of the food you should be eating. We all tend to over eat when we eat directly from the bag/box
  • Weigh yourself no more than 1 x week... any daily weight changes are likely water weight
  • Eat slowly and listen to your body so you know when you are full
  • Try chop sticks to slow down your food intake
  • Put down your fork between bites
  • Have a sip of water between bites
  • Enjoy your foods and chew well
  • Ask yourself: Why am I eating this? Is it fuel or just mindless eating food?
  • Prior to your lunch time meal assess appetite awareness
  • Use a smaller dinner plate to make your portion look larger
  • Try not to eat when distracted, like while watching TV, working on the computer etc.
  • Key into your appetite and satiety. Ask yourself, “Can I stop now? I don’t need to be stuffed I just need to be satisfied.”
  • Shop smart-
    • Do Your grocery shopping when full, not hungry
    • Use a shopping list and look at labels. Avoid excess sugar, fat, etc. and look for high fiber, high protein foods

Eat for Maximum Fullness on Minimum Calories:

  • Be a savvy label reader- look at the serving and the fuel that the food is providing. Choose foods that are high in Hydrate for Fullness protein and fiber content. These are essential ingredients to aid in fullness.
  • Watch the extras- even adding 1 tsp of creamer per day to your coffee can account for 2 lbs per year.
  • Avoid liquid calories
    • A 12 oz can of beer 4 times per week could account for 10 lbs per year
    • A 12 oz soda 4 times per week can account for 6 lbs per year
    • A daily medium reduced fat latte could account for 31 lbs per year
Tips for eating out
  • Pre-plan and look up nutrition information prior to going out
  • Call the restaurant ahead of time to assess healthy menu items
  • Choose a restaurant that offers a variety of healthy options
  • Eat a befull product prior- don’t go hungry
  • Treat yourself to a garden salad first with the dressing on the side
  • Order baked not fried; grilled not greasy
  • Ask for healthy substitutions
  • Cut back on condiments- sauces, gravies, mayo, etc.
  • Share your meal
  • Ask for a to-go box when you place your order

Choose Filling Meals and Snacks

Eating healthy doesn’t have to be boring or bland. Try out any of these delicious and filling snacks and recipes to keep your appetite satisfied while you eat less and lose weight.



Helpful Resources

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STEP 4 Be Active

Step 4

Being active doesn’t have to mean spandex and a gym; it can be as simple as walking around the block or taking the stairs instead of the elevator. The key: making increases to your daily level of activity (no matter how small) can have a profound impact on your weight-loss success. read more >

Studies show tracking your weight loss efforts can double your weight loss. start tracking now >

Ready to Get Active

Dr. Snyder’s Cornerstone:

Our bodies are capable of more than we ask of them. By not exploring activity and your body’s capability, you’re doing yourself a disservice. Here are some ways to get out of the inactive slump.

  1. Think about areas of your life where you actively avoid activity: times when you try not to move or walk. Once you know what those are, stop avoiding them
  2. Explore adding other means of activity in your life
  3. Push yourself to start incorporating casual activity
Be Social

Starting activity groups with friends or family is a great way to keep you motivated to continue being active. Invite your friends to join you on your path to success and meet up with them in an active place

Become a facebook fan.
Additional Tips
  • Know the scientific benefits of activity:
    • Lowers blood pressure
    • Increases metabolism
    • Helps you to lose weight and maintain goals
    • Improves cardiovascular endurance
    • Counteracts heart disease, stroke, obesity
    • Improves blood sugar
    • Controls stress, anxiety
    • Prevents osteoporosis
    • Increases HDL (good cholesterol)
    • Increases muscle strength and endurance
  • Know the personal benefits such as playing with your kids or going to the mall with out being exhausted
  • Put your workout clothes and shoes in plain sight or keep them in the car with you so you don’t have to go home before completing your activity
  • Make exercise a habit. Put it in your schedule or calendar
  • Don’t overdo it
  • Don’t make exercise a chore. For example, don’t set your alarm for 5 am if you’re not a morning person

Ramp Up Your Activity

1. The Activity Approach: Week One

• Try being active for ten extra minutes a day for one week. This means that if you are not active at all to find a way to be active for ten minutes a day. You can do this!
• Remember to be consistent

Simple Tips to increase Activity
  • See how many steps you take in a typical day by using a pedometer then increase by 500 steps until you reach 10,000
  • Park your car further away while shopping, or going to work
  • When you’re considering snacks, ask yourself if it’s worth it. A bag of chips may only take 2 minutes to eat but likely will take 20-30 minutes of a cardio activity to burn off
  • If you’re traveling or don’t have the room for exercise equipment try exercise bands. They are excellent for providing resistance and building tone. They are also light weight and can be shoved in any suitcase or sock drawer
  • Prior to turning on the TV grab a pair of free weights and during commercial breaks do bicep curls, tricep kick backs and shoulder presses
  • Prior to jumping into bed, complete 1 minute of stretching
  • While working on your computer do calf raises or leg extensions
  • Walk around the outside of the building before going in
  • Prior to checking cell phone messages run up and down stairs for 5 minutes or walk around the block
2. The Exercise Approach: Week Two

• Increase your activity to 15 - 20 minutes a day but break it up. Maybe do ten minutes in the morning and another ten before dinner

Simple Tips to Increase Exercise
  • Find different forms of exercise. Variety is key. There is nothing wrong with the treadmill that has been sitting in your living room for the last year. But maybe trying new something such as a class would be more entertaining and keep you exercising
  • If you get stuck on a plateau don’t give up, push through it
  • If you’re getting bored, it may be time to change it up and look at trying a different exercise routine
3. The Challenge: Weeks Three & Four

• Increase your activity to 20 – 30 minutes, but keep breaking it up. Try to be as consistent as possible with your previous weeks’ activity
• On week four, try to stay at 30 minutes a day 5-7 days a week, but now work on increasing your heart rate as well

Simple Tips for Challenging Exercise
  • Prepare for a 10K walk or run and complete it
  • Climb the stairs during your lunch break, see how long before you need a break then the next day challenge yourself by adding 2 more minutes of stairs than the previous day
  • Vary your activities. This will help you avoid a plateau. Specify different days of the week as low, moderate or high-intensity days. Try interval training. Work at a low intensity for a couple of minutes and increase to a high intensity for a couple of minutes, and repeat. You can challenge your heart rate, your incline, your endurance etc. to keep challenging your body

Helpful Resources

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Small Steps - Start Tracking Now

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