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Frequently Asked Questions
What's Laura's story?
My name is Laura Rose, the founder of Rose Behavioural Change Limited and creator of snackless.
I am a fully qualified and accredited Life Coach.
I know what it's like to wish for more discipline around food. I believe that although it's great that we're taught what to eat to be healthy, we also need to be taught how to stop eating when we don't want or need to.
I used to eat lots of sweet food - any excuse to snack was good enough. I would say to myself, "I'll start eating healthy tomorrow" or next month, or in the new year...This 'all or nothing' type thinking meant I could curb my snacking in the short term, but my overall relationship with food was negative.
I've never considered myself to have an eating disorder. I'm just an ordinary person fighting my primitive brain which tells me to eat as much as possible when food is plentiful, in order to get me through times of scarcity (except I'm privileged enough to live in a modern world where scarcity never comes).
In 2019 I read a book by a psychologist who advocated a set of techniques to overcome binge eating. I'm passionate about personal development, so I used this insight to create a programme for myself. Over time I moved from 3 snacks per day that I considered to be "unhealthy", to one healthy snack per day.
When I started my life coaching qualification with The Coaching Academy, the most common goal people brought to me was losing weight. I created a health programme for one of my paying clients and she was delighted at just how successful it was at producing long lasting results. Snackless is an online, low cost version of that life coaching programme.
One day I hope snackless can form part of an affordable, proactive healthcare solution to our nation. But for now, I hope the 30 day online programme helps you personally to snack less.
Will you tell me what to eat?
No. What you eat on the programme is up to you and nobody sees what you log in your food journal. The programme teaches you how to stop yourself from eating when you don't want to, so it doesn't matter what that food actually is.
How will coaching get me to stop snacking?
The snackless programme teaches DISTRACTION to help you overcome urges to eat. Distraction is a proven method for anyone experiencing an urge to eat something they don't really want or need.
All you need to do to avoid over-eating is recognise your first thought about food as it’s happening, and then distract yourself with an alternative activity so that the urge to eat subsides. Clearly, knowing this isn't enough to actually make you eat less - you have to practice. This is where the snackless programme comes in. The snackless programme guides you at a specific pace so that you can practice (1) recognising your urges to eat (2) finding different distracting activities that suit your lifestyle (3) implementing the ones that work for you, so you get real, long lasting results.
Will I reduce snacking immediately?
No, because the programme is deliberately designed to help you snack less forever, not just for the 30 days. Research shows that people who achieve long term success do not do so overnight.
The first 9 days are dedicated to understanding your current habits and excuses to snack. From day 10 onwards you'll make snacking plans each day to see when you're most likely to impulse-snack. Then with a solid understanding of where you're starting from and enhanced motivation, from Day 15 onwards you will start to actively practice snacking less. There are opportunities to make the programme more challenging or easier for yourself as you go along.
How much does snackless cost?
The snackless programme costs £49.99.
To put that in perspective, that's about 1 months worth of snacks if you're spending £1.60 per day currently on snacks that you want to cut out.
If you don't snack less as a result of the programme, you can have your money back. It's that simple.
How long is the programme?
The snackless programme takes just 30 days.
What do I need to do on the programme?
The 30 day snackless programme has three key features:
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Keep a basic food log (nobody sees or judges what you eat)
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Listen to a daily coaching session (up to 7 minutes per day, these are pre-recorded so are available on demand by logging into the website)
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Watch one 15-20 minute on-demand masterclass video each week.
You'll also receive tailored coaching content via email throughout the programme based on your unique snacking challenges.
What is a daily coaching session?
You will be guided through simple activities as you listen to the audio, this is your daily coaching session. These typically involve writing down your answers to specific questions. You are given time to answer within each session, but can pause the session if you need longer.
There are other coaching techniques such as visualisations and affirmations, all carefully designed to help you change your snacking habits for good.
What's covered in the masterclasses?
15- 20 minute masterclass videos are available on-demand. There is one available each week during the snackless programme.
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Week 1: Set your short, medium and long term snacking goals
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Week 2: How to overcome emotional eating
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Week 3: Why distraction works when you don't want to snack
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Week 4: Three alternative strategies to stop snacking
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Week 5: Reviewing your goals and success beyond the programme
Can I get a refund if I don't snack less?
Yes. The snackless guarantee means that if you complete all 30 days of the programme and you do not successfully reduce the number of snacks you consume by Day 30 then you are entitled to a full refund as long as:
· You start and finish the programme within a total of 33 calendar days
· You claim the refund within 3 months of signing up
· You provide evidence that you have fully taken part (we will tell you what we need)
Can I do the daily coaching session at any time of day?
Yes. You can listen to the coaching session at any time that's convenient to you. If you choose to listen at the same time each day you're more likely to maintain momentum with the programme, but this is not essential. You will need to write answers to questions and take part in activities, so you can't listen when say.. walking the dog!
Can I use my phone as a food log?
You can use your phone to keep your food journal. However it's recommended that you use a physical notepad because it's easier to follow the format of the programme.
When you pay full price for the snackless programme you'll be provided with the snackless workbook. This gives you the format you need for the food journal and space to take part in the daily coaching sessions. It's also small enough to carry around with you.
When can I start?
You can sign up and start the 30 day snackless programme at anytime.
What happens if I miss a day?
If you miss a day recording your food or you miss a daily coaching session, it’s important to get back on track as soon as possible. You have to fill in the food journal and listen to a daily coaching session for it to count as a completed day on the programme. Here's an example:
