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It is true. You can actually lose up to 10 pounds of unhealthy fat easily with some quick and easy diet tips. All it requires is that you make conscious and healthy food choices. And don’t think that a diet means bland food. Healthy meals and snacks are effective if they are made from delicious fruits and vegetables that will keep you satisfied and coming back for more.

One of the biggest misconceptions people make when thinking about losing those 10 pounds is that they’re going to have to give up all the foods they really enjoy. The beauty of this plan is that it is flexible enough to adapt to short- or long-term goals without losing your sense of taste.

1. Make sure you drink plenty of water. For a little bonus, add a little lemon to the water. Avoid anything that contains processed sugar or even diet drinks. This just sets off a chain reaction that makes you crave sugar even more.
2. Choose foods that you can chew. It may seem easier to eat things that don’t require much chewing, but the act of chewing can only make you feel fuller and more satisfied sooner.
3. When you go shopping, be sure to stick to the list. And if you can, don’t buy when you’re hungry. It may sound silly, but shopping when you’re hungry just leads you to buy items that end up being empty calories.
4. One of the best things you can do for yourself is to start keeping a food diary. Write down what you eat and drink throughout the day, including the approximate amount and time you consume these items. Being able to easily see what you’ve put in your mouth during the day not only helps you see the possibilities for change, but you’ll also be able to see how you’ve progressed over time.
5. Eat mindfully. When you slow down, be sure to chew your food. Not only will this make you feel more satisfied with less food, but you’ll also be able to more easily read your body’s signal that it’s full.
6. When planning meals, once a week have a meal that does not contain any type of cheese or meat. Instead, use beans, brown rice, steamed or raw vegetables. You can even use tofu as a protein replacement.
7. Consider how much fat you add to foods before you eat them or how much fat is already in prepared foods. From there, use only half of what you use to use. Put half the butter on your baked potato, use mustard instead of mayonnaise on a sandwich, or reduce the amount of oil you use to fry foods. Over time, these changes will add up to more pounds lost.
8. Start buying and using low-fat dairy products. If you drink milk, unless you already drink skim milk, go down one level. Go from integer to 2%. When shopping for cheese, yogurt, and cottage cheese, go low-fat, too. Also check to see if any of those products contain hidden sources of sugar.
9. Use moderation when eating sweets and reduce them to less than 3 per week. This covers everything from sweets to cakes to ice cream and even chocolate.
10. Replace fatty sources of protein, like eggs and red meat, with leaner options. Beans, fish, chicken, and yogurt are some good sources, to name a few.
11. Various foods seem to be more filling and satisfying when you indulge them. Apples, carrots, and beets are just a few.
12. Any chance you get, be sure to use products that contain whole grains. Not only will they help keep your system clean, but as an added bonus, you’ll feel fuller on less food.
13. Don’t eat a meal or snack and watch TV at the same time. Studies show that you’re more likely to ignore your body’s signal that you’re full and eat more in front of the TV. When it’s time to eat, make sure it’s the only thing you’re doing.
14. Include at least two daily servings of vegetables in your diet. Use it as a snack if you have a sudden urge to eat during the day.
15. Just like vegetables, eat 2 servings of fruit every day. Be sure to get fruits that are in season for the best flavor and eat them instead of a snack or for dessert. Fresh, unrefrigerated fruits are best.