How to lose weight fast and free? If you pay attention to what you eat and be sure to have good tasting, fresh and healthy food including snacks, fill up on vegetables and keep your taste buds happy with fruit. You will say goodbye to 10 pounds of unwanted fat in no time.

The 7 tips list below is a balanced and flexible plan that you can use for as long as you want. And it will help you to lose your first 10 pounds, last 10 pounds or give your weight loss program a boost when it seems to have stuttered to a halt if you follow this guidelines.

1. The very first thing to secure your weight loss success is to make a weight loss food diary. Keep a note of everything that you eat and drink.

You can just simply write down what it was that you had and the approximate quantity. There is no need to estimate calories. And you will soon notice patterns of unhealthy eating that you never considered before.

2. To lose weight fast and naturally, lowing your fat intake is very important. Consume eggs, nuts and red meat occasionally but not every day. And try to eat the lower fat source of protein at most meals: chicken, fish, beans, cottage cheese, or low fat yogurt.

3. Plan your meals and snacks ahead of time. Make a shopping list of what you need and stick to it. If you just grab something when you are feeling hungry, you will probably choose high calorie food. Plan at least one lunch and dinner every week without meat or cheese. Build those meals around whole grains, vegetables and beans to increase fiber and reduce fat.

4. If you want fill up with some snacks during the day, grated carrot is a very great one. You will find that a grated carrot is much more filling than a whole carrot. Strange but true. Trying to limit treats containing sugar such as chocolate, ice cream, desserts, cake, pastries, cookies, etc. to three times per week.

5. Include at least two servings of vegetables at lunch and dinner. If you are getting hungry, have more. Have at least two servings of fruit every day. This can be for dessert or snacks. Choose fruit that is in season.

6. Drinking plenty water instead of sodas, juices, milky drinks or alcohol. Avoid diet soda – the sweet taste only encourages you to crave sugar. Water is the best drink ever, it contains balanced minerals.

7. Eat more chewy food. This means eating fruit instead of drinking juice. If you have soup, make sure it is chunky. Again this will increase your fiber intake, and the act of chewing will make you feel more satisfied too.

Always switch off the TV when you eat. That includes snacks as well as meals. Studies have proved that we eat larger portions in front of the TV, probably because we are much less aware of what we are eating. And eat slowly. The body is slow to register when you are full and it is easy to eat too much if you are racing through your meals.[I:http://www.shirasmane.com/wp-content/uploads/2009/03/HaiyanLaiHeskin2.gif]