5 common New Year’s Resolutions that fail

New Year’s is all about fresh starts and new goals. And we’re all for it! But part of goal-setting – and actually achieving those goals – is setting realistic goals that go beyond a couple of weeks or months.

It’s about that long-term game and making a shift, not just physically but also mentally, one that transforms your entire life.

To help you start the New Year off strong, we’ve put together five common fitness goals that people make and break down why they often fail.

But don’t worry – we’re not going to leave you hanging. We’ll also share our expert advice on how to reframe these resolutions to make them work for you.

Losing weight fast is one of the top fitness-related New Year’s resolutions. And it’s also one of the most common goals that people set and fall short of.

Why? Besides being incredibly vague on the how of achieving this goal, it also involves going to the extremes – whether that be diet or exercise, or worse – both, which can have detrimental effects on your health.

Fad diets that promise quick results simply aren’t sustainable and set unrealistic expectations of what you can actually achieve. And they can also be the reason you throw in the towel completely when your results are nowhere near what was promised.

Overtraining has its own set of issues, which will get into below, but combining it with an extreme diet that cuts out entire food groups – causing nutrient deficiencies – could be a recipe for injury or other serious health issues.

Expert tip: If you want to lose weight and stick with your goals long-term, then you need a clear structure and processes in place. More importantly, it needs to be sustainable.

Start small with some SMART Goals and make habit changes step-by-step. Remember, pushing too hard too soon can lead to burnout, so focus on consistency over intensity.

Achieving washboard abs is a goal that’s been idolized for ages – literally. Even ancient Roman statues proudly flaunt 6 pack abs. And building visible abs is truly a work of art that requires a lot of discipline when it comes to training and nutrition.

Achieving a 6 pack is a long-term goal, not a “fake it till you make it” kind of achievement. It’s truly a reflection of consistency – showing up for yourself, no matter what, time and time again.

While it’s not a bad goal to have in itself, there needs to be a basic foundation of fitness and nutrition already in place before you build to the level of having a chiseled physique.

If you set such lofty goals before establishing a fitness routine, you'll give up quickly when your muscles don't start to pop.

Expert tip: If you’re dead set on getting a 6-pack, try applying the reverse engineering process. Imagine your future self with washboard abs. What is that version of you doing? How are they staying motivated? What are they doing to track progress?

This is a great way to envision the lifestyle changes you need to make for your goal to become a reality.

Here’s the raw truth: junk foods, when consumed to the extreme, can be detrimental to your overall health and athletic performance. And there’s no denying that eating a well-balanced diet has many health benefits that expand from the physical to the mental.

Although we applaud any effort toward a healthier lifestyle, it's important to understand that it doesn't have to come at the expense of extreme restriction or deprivation. Cutting out foods you love cold turkey could lead to binging later.

Furthermore, it could negatively impact your mental health, leading to disordered eating habits and an unhealthy relationship with food. Failing to stick with such an extreme goal can leave you feeling frustrated and disappointed in yourself.

Expert tip: Eating healthier doesn’t mean you have to cut out whole food groups or deprive yourself of your favorite treat. Life is meant to be enjoyed, and food is often a very social component of daily life.

Instead, embrace the 80/20 approach to nutrition, where you eat healthy 80% of the time and are less strict the other 20%. Another easy way to satisfy your sweet tooth without compromising your diet is by making healthy swaps in your baking.

Marathons have been stealing the spotlight lately, and it’s undeniably an incredible feat of mental and physical toughness. But what is often glossed over is the fact that training for a marathon is primarily about consistency – adding mileage slowly over time.

Biting off more than you can chew is a surefire way to get frustrated, give up, or get injured. It takes months or even years of preparation to build up to a marathon safely.

And it’s not just about the physical stamina and endurance – marathon runners need the mental toughness to handle discomfort and push through the pain when their body is screaming to quit.

Expert tip: Start by signing up for a 5k, then a 10k, and work your way up to a half marathon – while being mindful of other common running mistakes along the way.

See if you actually enjoy running, and don’t be afraid to walk. It’s so incredibly important to train at the level you are right now. It’s your journey, and you only have one body, so give yourself grace.

We love that you want to get active and move your body on the reg, but going from 0 to hero is most likely not going to play out like you envisioned.

Fitness is a gradual process that takes time – and plenty of R&R (rest and recovery) to let your muscles recover, repair, adapt, and grow. Without ample recovery between your hard training sessions, you could easily dip into overtraining territory, which could cause your progress to plateau, hormonal imbalances, or injury.

Doing too much too soon can become overwhelming and ultimately cause your motivation to fizzle out when you don’t see the results you expected.

Expert tip: Reframe your personal goal to focus more on overall daily movement instead of daily training sessions. Focus on your NEAT activities that aren’t your typical exercise movements but rather daily physical activities that get you moving throughout the day.

These simple changes, like taking the stairs instead of the elevator or walking more, can significantly boost your overall health and athletic performance.

New Year’s is the ultimate reset button – a chance to start fresh with a momentum that’s impossible to ignore. It’s a spark that inspires many to make a change. While we love seeing people take charge of their lives to become stronger, healthier, and better versions of themselves, we want those changes to last.

Your health matters, and you’re more than just a short-term aesthetic goal. Smaller, short-term goals can jump-start change, but real transformation requires a lifestyle shift – or even an identity shift.

You have the power to change, but remember, it's all about taking it one step at a time. Uncover your “Why” because when your goals align with your true identity, that’s when you become unstoppable.