So you want to start eating healthy but you’re not quite sure how to begin the process.

Many people resort to 30-day challenges or drastic measures such as cleanses or ultra-low-calorie diets when trying to improve their physiques. These methods are generally not a good idea and it’s far less effective than a long-term, healthy plan.

Today, we’ll talk about why.

While the quick-fix or “fad diets” do result in fast and often larger weight loss, major drawbacks to these types of approaches exist.

Various foods provide different nutrients, such as fiber and minerals that are essential to our bodies.

Cutting out certain foods, or even whole groups of food altogether, could mean you aren’t getting many of these nutrients. This, of course, means your body won’t maintain optimal health.

Totally avoiding specific foods often involves avoiding one’s favorite treats. For me, that’s bread, pastries and chocolate.

Once you’ve achieved that target weight you set for yourself at the start of your dieting adventure, it’s natural to reintroduce these temptations back into your life. Before you know it, all of your work is gone and all you have left to show for it is an empty candy wrapper in your hands while you stare at an all-too-familiar number on the scale beneath your feet.

What’s more, even without splurging, resuming “normal” regular eating habits after following a rapid weight-loss diet usually means you will regain the weight quickly, negating your efforts and most likely burning you out.

Incorporate good, simple habits, such as drinking a glass of water first thing every morning when you wake up, walking instead of driving and adding resistance training, especially bodyweight calisthenics, and eating predominantly plant-based foods and high-quality protein. A healthy diet will provide slow, steady and sustainable weight loss.

Reducing your level of body fat while maintaining strong, lean muscles and your ability to effectively exercise, a healthy diet also allows you to continue enjoying all food groups. This, of course, eliminates the risk of severe cravings likely to ruin your efforts.

While there are no specific foods that will aid weight loss in a miraculous way, some foods are more effective in helping shed pounds than others. These foods include: berries, the healthy fats provided by avocados, nuts, oily fish and seeds, lean proteins like eggs, chicken, fish, legumes and tofu, vegetables, especially those low in starch like cucumbers and cauliflower and healthy grains that don’t spike blood sugars like quinoa, oatmeal, brown rice. These foods are, for the most part, pretty filling, too, which can only help derail any dessert desires.

Then, of course, there are the special treats that should be enjoyed (in very small amounts!) occasionally to minimize cravings and ensure you achieve your weight loss goal and/or help you maintain your perfect weight. Low in nutrients and high in calories, these foods will contribute to weight gain and can be addictive and difficult to eradicate, but, once you’ve removed them, you’ll have far greater control over your choices. These include takeout, alcohol, chocolate, candy, donuts, biscuits, cakes, waffles, pancakes, cookies and muffins.

A massive weight gain contributor, alcohol, is something you need to be especially careful with (Please don’t shoot the messenger). Another tip is to wean yourself off of white flour and added sugar. Going cold turkey can be much more painful and result in giving up. Over time, you become better at eating mindfully and can progress from there to any goals with far greater ease.

Remember: Life is more of a marathon than a sprint, so pace yourselves.

Dina Burley is a native of Biddeford, a fitness trainer and competitor who has coached national champions and worked with Olympic gymnasts, professional stunt actors and tour dancers to look and live at peak performance.