We see hundreds of products and weight loss programs to lose weight every day. Most of them would make us believe that unless you spend $49.99 and join their program NOW you will never lose weight successfully. Often though, it's the opposite - you can spend that money on the program, but it may not actually work. So why would you spend money on these weight loss programs and diet fads when you can lose weight for free?

Losing weight doesn't have to cost you an arm and a leg in diet pills, special diet foods, or even in gym memberships and exercise programs. All you need to lose weight is to do a little research about how our body uses food, make smart and healthy eating choices, get enough exercise, and stay motivated enough to be successful with it. Obviously, you won't see results instantly - but you will see lasting results, which is more important than losing 20 lbs in one week or whatever the latest diet fad might be promising you.

Losing weight for free means you take control of your diet and weight loss program. You don't have to do what anybody tells you to do, but there are things that you should do and can do that will make losing weight for free a lot easier!

Here are some things you need to do in order to take control of losing weight:

1. Learn About Nutrition: Nutrition is important. Losing weight does mean eating a healthy diet. You will not lose weight effectively or safely if all you eat is cabbage soup or whatever the latest "miracle food diet" promised all day for three weeks straight. Your body needs certain nutrients which come from a variety of foods - so eating from each of the 5 main food groups of dairy, proteins, grains, fruits, and veggies ensure you get the best nutrition.

2. Cut Out The Stuff Your Body Doesn't Need: Your body doesn't need a lot of sugar, or extra calories and fat. If you eat 2-3 fruits per day, as well as milk and whole grains, you will get enough sugar for your body. If you reduce your calorie intake simply by switching to no-calorie and low-calorie foods, you will naturally lower your calorie intake without depriving yourself of important nutrition also.

3. Exercise: Exercising is the hardest part for people to find motivation to do, especially when you are very out of shape. However, exercise is essential in losing weight and becoming healthy. You don't have to run a marathon to get started in exercising - just by walking for 15-30 minutes a day until you feel more confident in aerobics, cycling, jogging, or other exercises can help you get back in shape.

4. Find Support: It can be a lonely journey in losing weight. Some days you will feel very frustrated or worthless. The right support can make all of the difference in losing weight. Going public by starting a blog or joining discussion forums can help you stay focused. Having the support of family and friends also helps!

5. Talk to Your Doctor: Your doctor can be a wealth of information in learning how to lose weight for free. It's also important to talk to your doctor because you may have underlying medical conditions behind your weight gain or you may have certain diet needs, such as sodium or cholesterol considerations. It only takes a phone call, and your doctor should be more than happy to give you guidance. If your doctor won't help you, then its a good sign you might need a new doctor!

It doesn't take a lot to get started in losing weight. Here are some helpful tips to get you started in losing weight for free and on your own without spending a fortune on diet gimmicks:

1. Plan Your Meals: Meal planning takes some time and consideration to get started, but after you do it a few times, it becomes easier and easier to do. Once you learn about nutrition, all you will need to do is balance your food groups at each meal and eat only the sugar-free "lite" versions of the things you would normally eat. There are many free weight loss meal plans available to use as a guide and help you get started in controlling your diet.

2. Go Grocery Shopping: Chances are you don't have low-fat/low-cal/sugar free/whole grain foods in your cupboard. So before you start your diet, and after you've planned what you can eat throughout the week, go grocery shopping. Don't worry that the healthy foods seem more expensive - you'll likely notice that your food bill is no different or possibly even less if you are not buying the usual snacks and junk food.

3. Decide on a Workout Schedule: Ideally you should exercise 30 minutes a day three times a week to get started. You may find yourself later as you grow into the habit of exercising regularly that you want to exercise more.

4. Stick to It: This is the hardest part. No doubt the day you start a diet is the day your office has a party for someone with cake and ice cream or some other diet buster will come to surface. If you slip up a few times, don't beat yourself up about it or figure the whole day is a waste and eat an entire pint of ice cream. Nobody is perfect and dieting should not make you feel horrible. Just resolve to continue to stick to your diet as much as you can and before acting think or distract yourself. This is a great time when having a support system of family and friends can be helpful.

Now that you know how to get started, what are you waiting for? It's time to realize your goal to lose weight - and do it without spending a penny!