We’ve all been there. An old flame is coming back to town, a high school reunion is around the corner or bikini season is drawing ever-so-near. You’re scouring every source imaginable for insight on how to fit back into your skinny jeans by tomorrow, but having trouble coming up with a plan.

When pressed for time it can be very tempting to take your pick of any one of the countless crash diets out there, but are they safe? Sure, you could eat only grapefruit for a week, or sip lemon water spiked with cayenne pepper for days on end, but if the diet alone doesn’t kill you, someone else just might because you’ll make for miserable company. And even worse, all that water weight you lost from the GET THIN QUICK diet will come right back when you return to eating normal human food.

So what is one to do?

The truth is that being fit and healthy is not a trick, but a lifestyle.

Crash dieting, yo-yo dieting, and all the other lose-weight-quick schemes put you on a cycle of fast and famine, which is extremely unhealthy and can even damage your body by ruining your metabolism. We live in a society fixed on instant-gratification, but dieting isn’t so simple.

Losing weight is a gradual process that can have serious negative consequences if done improperly (read: too quickly). But it’s not all bad! The good news is that all of us who’ve completed dietitian courses can tell you that it’s safe to lose 1-2 pounds a week, but no more than that! And better yet, if you do it the slow way, that extra weight is more likely to stay away.

Follow These Tips for Creating a Healthy Lifestyle Change

1. Find a balance. Eating healthy is the essential building block in sculpting a lean, fit body. Be sure to fill up on fresh vegetables, fruits, lean proteins, low-fat or non-fat dairy, nuts, legumes and beans, and whole grains! Avoid processed, packaged, sugary, salty treats that will pack a high caloric punch with little or no nutrition. If you are craving something sweet, have a small portion of a delicious treat you enjoy and end it at that.  If you only eat celery for a week, it’s bound to end up in an all-out binge of an entire pan of brownies, so moderation is the name of the game. Changing your eating habits can be a difficult process, but once you start to incorporate more fruits and vegetables, you’ll want to eat healthier because of how good it makes you feel in comparison to chips and soda!

2. Exercise. Exercise is important not only for keeping your weight in check, but also to keep your heart and body healthy. If you’re scared of the gym, or clueless as to where to start, enlist the help of someone with experience, like a personal fitness trainer. If you don’t have the budget, since personal trainers can be expensive, ask around with friends and family to find out if they know anyone who is currently enrolled in personal training courses who might be willing to work with you on the cheap.  The great thing about a personal trainer is that they take out all of the guess work by showing you the exact exercises you need to do to achieve your fitness goals. If you can’t get professional assistance, simply aim to get around 30 minutes of exercise 3-5 times a week to maximize your results. Moving your body will release feel-good endorphins and is one of the healthiest ways to release stress.

3. Relax. Adopting a new diet and workout plan can be a little stressful in the beginning, so be sure to carve away some time to relax and rejuvenate your body and mind. Enjoy a nice bubble bath, a good book or treat yourself to a fabulous pedicure! Even taking a yoga class is a great way to eliminate stress and regain focus. Taking time out for yourself will hopefully be a gentle reminder that you choose to live a healthy lifestyle because you’re worth it!

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