It's New Year's Recreating illusions.
Come January 1, it seems like everyone is binging on brown rice and hitting the gym like David Goggins, trying to become a new, better version of themselves.
This may seem inspiring at first, but the reality, experts warn, is that appearance-based decisions can not only be unsustainable, but can also be harmful to your physical and mental health.
The professionals at Eat This have come up with a list of the most unrealistic New Year's resolutions that people should avoid if they want to have a happy and healthy year in 2025.
Extreme weight loss goals
Setting ridiculous weight loss goals is a big no-no. While people can initially shed a few pounds with a new diet, this firmness resists sagging over time.
“People get discouraged and often give up when their New Year's resolution is out of reach — for example, losing 20 pounds in a month,” says Brittany Scanello, RDN, owner of Eat Simply Nutrition.
It can even reverse its course, like a tsunami that recedes and comes with doubled force.
Instead of following a harmful yo-yo diet, people should focus on shedding one to two pounds per week, which is important and also sustainable in the long run.
Scanello suggests taking gradual measures such as “eliminating soda and other sugary drinks [from your diet]Incorporate more exercise at least five days a week, and limit fast food to no more than once a week.
There's no quick fix, but as American Dietetic Association spokeswoman Sari Graves said: “A healthy diet depends on a lifelong commitment to eating the right foods and eating the right way.”
Abstaining from the food group
There is nothing wrong with cutting down on unhealthy foods. Eliminating carbohydrates, fats or protein, however, can paradoxically prompt people to eat more of said group – the absence makes the stomach grow bigger, so to speak.
“Restricting foods increases the likelihood of overeating these foods and creating an unhealthy relationship with them once February arrives,” warns Kelsey Connick, RDN, a registered dietitian at Graciously Nourished. “Instead of giving up foods, focus on adding more healthy foods to your diet.”
Reducing our expectations
By the same token, people should not focus on the number on the scale. “When you set an unrealistic weight loss goal, it can lead individuals to go on extreme measures to cut calories or follow fad diets that are difficult to maintain,” explains Mandy Tyler, MD, RD, CSSD, LD.
Not being careful
Being overly enthusiastic about exercise is similarly harmful to both beginners and those who have long been out of the gym.
The milestone of “losing 10 pounds” can be tackled gradually, says Heather Melton, M.D., supervisor of exercise physiology at the Center for Sports Performance at NYU Langone Orthopedic Center.
“To achieve weight loss, we typically need an excess of 300 minutes of exercise per week,” she wrote in a 2023 article for The Post. “Is this reasonable for a new trainee? No, but we can start with 10 minutes a day and slowly add 5-10 minutes a week to get there.
Old habits, hard diet
“Making too many diet changes at once can lead to feelings of frustration and deprivation,” according to Kim Kolb, RDN, owner of Gut Health Connection. Instead, people should break it up into smaller chunks such as trying a new plant-based food for a week, then adding another food the next if appropriate, according to Kulp.
As for sugar, instead of cutting it out completely, “allow yourself a small sweet treat once or twice a week,” she suggests. “This way, you're less likely to crave to the point of overeating, making long-term resolutions more achievable.”
Try to “fast” forward towards health
The advent of plant-based fasting and detoxing is anathema to many nutritionists, who warn that they are difficult to maintain, can cause hunger and cause health problems ranging from electrolyte loss to fatigue and tummy problems.
“Juice cleanses can also disrupt digestion, because they are high in sugar and low in fiber, protein, and fat,” warns diabetes educator Jess DeJorre RD, CDCES.
“So, unless your New Year's resolution involves spending more time in the bathroom or having a stomach ache, it's not a great resolution.”
