New Year's Resolution No-nos

Reality Check 101: Unrealistic goals are a real killer for achieving change. Instead of cutting "all sugars and carbs" from your diet or deciding to "exercise every single day," consider moderation. Unless you have health constraints, an occasional carb can be a reward, especially after you've created an attainable exercise plan for your busy schedule. Also make sure the resolutions on your list are purely for you—not your partner, your family, or your friends. If you're not doing them for yourself, you won't end up doing them at all.

No plan of attack: Being impulsive might spice up a romance, but where resolutions are concerned, less is more. Several excellent ways for "setting yourself up for resolution failure," says Marlatt, are not planning out your resolutions until the last minute or making them based on your mindset on New Year's Eve. Planning, then assessing what obstacles may inhibit your goals (e.g., you want to cut junk food from your diet, but live in a household of junk-food junkies) will help you evaluate what changes you need to make.

K.I.S.S. (Keep It Simple, Stupid): What's with the 10 resolutions on that list? Take off your overachiever cape and toss it aside. Too many folks overwhelm themselves by attempting several big life changes simultaneously. Choose one or two achievable goals that introduce positive changes into your life instead of forcing yourself to quit all of your bad habits at once. The confidence you gain by following one new healthy life pattern can later be parlayed into ditching another unhealthy one. Miller found that confidence was the key underlying factor in people creating true change.

More or less: These words are the enemies of goal attainment. More healthy, less weight? What does this mean in real terms? Those who fall off the resolution wagon often neglect to quantify goals or set deadlines. If you want to feel healthier, write a list of what that means to you (for example, attend yoga class twice weekly, add two veggies to daily diet, lose 10 pounds by March, get monthly massages) and work from there.

If at first you don't succeed: This old axiom is so true, yet we do ourselves a great disservice by not making sure to "try, try again." If you sneak a snack, leave work early or indulge that TV craving, it doesn't mean you have to abandon your commitment. Persistence is key. Miller discovered that only 40 percent of people polled achieved their goals the first time around. Seventeen percent succeeded after more than six tries. Adds Marlatt, "It's a mistake to blame yourself if you fail. Instead, look at the barriers that were in your way. See how you can do better the next time and figure out a better plan to succeed. You do get to try again ."

Prime yourself for successful resolutions by being realistic, taking small steps, recognizing success and being flexible when you backslide. By keeping at it and not throwing in the towel the first time you skip a workout or give into a craving, you will be able to make positive changes that will last all year and beyond.

When you make exercise fit your personality and your lifestyle, you are already on the road to success