Humans have been falling into the same New Year’s bear trap for centuries: Lose weight. Get jacked.

Most people have these lofty fitness goals, but only vague plans of making them actionable, so it’s no wonder we get frustrated when our all-or-nothing attempts fail two months out; according to U.S. News, 80% of people give up on their New Year’s resolutions by the second week in February. As you read through our list of particularly bad goals, you’ll notice they’re all predicated on extremes. There’s nothing wrong with dreaming big, of course, but starting small, being realistic, and forming habits, are paramount for making progress in health and fitness, and really any facet of life.

PARTICULARLY BAD GOAL #!: DEFINITELY GO ON A FAD DIET

Fad diets lead you on the path for failure. “Generally, the latest ‘hot’ diet or celebrity weight-loss endorsement means cutting out one or more of the nutrients your body needs, like fruits (carbs), grains (gluten), or meat (protein),” says the coordinator of nutrition and team sports dietitian for the San Francisco 49ers, Jordan Mazur, R.D. “Instead, focus on balance and variety. Make your resolution to focus more on proper portions and a fueling plan that includes a variety of fresh produce and lean meats that’ll provide your body what it needs to run optimally all year long.”

PARTICULARLY BAD GOAL #2: PROMISE YOURSELF YOU’LL WORK OUT EVERY DAY

Every January 1, the gym morphs into a nightmare: machines are packed, there’s a line for the treadmills, classes are maxed out. Be patient. “Within 30 days the primitive brain balks and we’re back to holing up at home, plugging into technology, and promising ourselves we’ll go to the gym next week or the week after,” says health psychologist Laurel Mellin, Ph.D. By setting a lofty goal like “working out every day,” you don’t give your body enough time to adjust to that kind of physical shift. And it’s not just a matter of mustering up the motivation: if you’re stressed at work, annoyed by winter’s perpetual darkness, and pressured to sweat every day, then the emotional stress can curb your goals, even if you want to succeed. Be more realistic and gradually increase your exercise frequency.

PARTICULARLY BAD GOAL #3: SWEAR OFF JUNK FOOD

You want to think of eating as a nutrition plan that fuels your body, not a diet that sucks all the enjoyment out eating. “By cutting out the indulgences or the foods you enjoy, you’re more likely to overindulge when you decide to give up your resolution,” Mazur says. Let yourself enjoy otherwise blacklisted foods in moderation. “Weight gain happens due to over-consumption, not because you had that one square of chocolate,” Mazur adds. “Follow the 80/20 rule: 80% of the calories you consume are balanced and varied, including fresh fruits and vegetables, lean protein, and whole grains, and reserve 20% of the calories you’d consider ‘cheat meals’.”

PARTICULARLY BAD GOAL #4: SET OVERSIZED GOALS

According to experts, the biggest New Year's resolution mistake everyone makes is setting an unrealistic goal and then expecting to achieve it in a short amount of time. "Many people want change so badly that they create massive, intimidating expectations that are ultimately undoable or overwhelming," says clinical psychologist Carla Marie Manly, PhD. "As a result, the individual gives up on the resolution altogether—and then feels like a failure. Resolutions are far more sustainable and achievable when approached in a bite-size manner that creates steady, positive change." What does that look like? Break down your main goal into smaller mini goals. Doing this will help keep you motivated and persist to your final goal.

New Year’s resolutions are meaningless without the habits to help you stick to them. And no one is in the habit of going to the gym everyday, or never eating any junk food ever. It’s just not realistic. It’s just too extreme. And willpower and motivation are not the answer. What you need instead are habits.

According to scientist B.J. Fogg, PhD., “Just three things create lasting change: “Have an epiphany, change our environment or change our habits in tiny ways…start by creating [small] positive habits.” Habits are rituals and behaviors that we automatically perform, which allow us to carry out essential activities that are vital to our lives, like showering, getting dressed, and even reading before bed. Now, imagine if packing your workout clothes for the gym was as simple and mindless as brushing your teeth at night!

Habits are more reliable than resolutions because while they take time to form, once you do create them, it’s harder to let it fall to the wayside. While establishing habits isn’t always the easiest, it’s definitely attainable. And we can help. If you want to make going to the gym a good New Year’s Resolution…I mean, habit…click on the button below for a complimentary assessment where we can come up with realistic goals and realistic fitness habits that will make a new you for the New Year…without fail!