The worst New Year’s health resolutions to avoid

They are New Year’s Re-illusions.

Come January 1st, everyone seems to be eating brown rice and hitting the gym like David Goggins in an effort to become a new, so-called better version of themselves.

That may seem inspiring at first, but the reality is, experts warn, looks-based solutions can not only be unsustainable — they can also be bad for 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 2025.

Extreme weight loss goals

Setting ridiculous weight loss goals is a big no-no. While people may initially lose a few pounds on a new diet, this offensive offensive wears off over time.

“People feel discouraged and often give up when their New Year’s resolution is out of reach—for example, losing 20 pounds in one month,” says Brittany Scanniello, RDN, owner of Eat Simply Nutrition.

It can even reverse course, like a tsunami receding and coming twice as hard.

Instead of harmful yo-yo dieting, people should focus on losing one to two pounds per week, which is important and also sustainable in the long run.

Scanniello suggests gradual measures like “eliminating soda and other sugary drinks [from your diet]including more exercise at least five days a week and limiting fast food to no more than once a week.”

There’s no quick fix, but, as American Dietetic Association spokeswoman Sari Greaves said, “a healthy diet relies on a lifelong commitment to eating the right foods and eating the right way.”

Abstaining from a group of foods

There is nothing wrong with cutting back on unhealthy foods. However, cutting out carbs, fat, or protein can paradoxically lead people to eat more of said group—the absence makes the stomach lovelier, so to speak.

“Restricting foods increases the likelihood that once February rolls around, you’ll be eating these foods and developing an unhealthy relationship with them,” warns Kelsey Kunik, RDN, a registered dietitian at Graciously Nourished. “Instead of giving up and cutting out foods, focus on adding more healthy foods to your diet.”

Lowering our expectations

In a similar way, people should not emphasize the number on the scale. “When you set an unrealistic weight loss goal, it can lead to taking extreme measures to cut calories or following fad diets that are difficult to maintain,” explains Mandy Tyler, M.Ed., RD, CSSD, LD.

Not exercising caution

Being overzealous about exercise is equally harmful for noobs and those who have had a long hiatus from the gym.

Heather Milton, an exercise physiologist supervisor in the Sports Performance Center at NYU Langone Orthopedic Center, says a high milestone “10-pound weight loss” can be handled gradually.

“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 young athlete? No, but we can start with 10 minutes a day and slowly add five to 10 minutes a week to get there.”

Old habits difficult diet

According to Kim Kulp, RDN, owner of Gut Health Connection, “making too many dietary changes at once can lead to feeling frustrated and deprived.” Instead, people should break it up into smaller bites, such as trying one new plant-based food for a week, then adding another if it feels good, according to Kulp.

As for sugar, instead of abstaining completely, “allow yourself a little treat once or twice a week,” she suggests. “That way you’re less likely to want it to the point of excess, making long-term solutions more attainable.”

Trying to ‘fast forward’ to health

The rise of plant-based fasting and detoxification is anathema to many dieters, who warn that they are difficult to maintain, can induce hunger and cause health problems ranging from electrolyte loss to fatigue and problems. of the abdomen.

“Juice cleanses can also mess with your digestion because they’re high in sugar and low in fiber, protein, and fat,” warns diabetes educator Jess DeGore RD, CDCES.

“So if your New Year’s resolution doesn’t involve spending more time in the bathroom or getting a stomach ache, it’s not a good one.”