Tradition dictates that every Jan. 1, partly in an effort to mitigate the damage caused by holiday overindulgence and partly as a result of nostalgic reflection on how to make the next year better than the last, we make New Year’s resolutions.

Most of them are an attempt at self-improvement, like losing weight, getting in shape or kicking bad habits like drinking, swearing or smoking.

But for most people, sticking to them proves challenging, if not impossible. Many give up and resolutions become nothing but good intentions in a matter of weeks as motivation wanes.

“A challenge is an understatement because the vast majority of people never achieve their resolutions,” said Shawn Worthy, a professor of human services at Metropolitan State College in Denver. “The whole idea of starting fresh and trying to do something positively different in your life is a good starting point, but a lot of people don’t really take into account the natural behavior principles of people.”

As goals become loftier, the chances of failing become greater. Setting realistic goals, especially when it comes to weight loss, is a way to ensure success.

“People need to understand the average American adult gains about one to three pounds a year after about age 30,” said Professor of Human Performance and Sport at Metropolitan State College in Denver. “They gain weight slowly, so it’s not realistic to think they are going to be losing weight quickly.”

Setting sub-goals to make a larger goal seem more attainable is a good strategy, according to Worthy. If losing weight is your main goal, set specific yet easily achievable sub-goals, like going to the gym twice a week and eating mindfully.

Unrealistic expectations from society and images in the media also contribute to New Year’s resolutions failures, Quatrochi said.

He recommends lowering your expectations and sticking with it, even when results aren’t immediate. You won’t get instant gratification when making long-term lifestyle changes.

“I think people get discouraged because their expectations are unrealistic,” he said. “We are in a society that we are bombarded with media images that center around people looking thin and lean.”