It's easy to go overboard when declaring New Year's resolutions. Enthusiasm for what could be often overrides reality.

This is especially true when it comes to weight loss and fitness goals. We asked Doug Crowell of the exercise and sport science department at Kapi'olani Community College and nutritionist Amy Tousman of Straub Clinic & Hospital to respond to four typical resolutions.

Are these typical resolutions realistic?

No. Crowell and Tousman offered alternative resolutions — and strategies to achieve them.

1. I WILL LOSE 15 POUNDS BY JAN. 15

The experts say: If you are losing weight this quickly, you are losing water rather than fat. The goal is to lose fat.

More realistic goal: I will lose four pounds by Jan. 15.

Slow, steady weight loss is safer and more maintainable. Weight loss of one to two pounds per week for women and two to three pounds per week is recommended for men.

Strategy for achieving it: Fill half your plate with vegetables, one quarter with rice or another carbohydrate and one quarter with lean protein. Don't skip breakfast, and try to include protein in your morning meal. This will help prevent the munchies later in the day.

2. I WILL BE A SIZE 4 BY APRIL

(From a woman who is a size 12.)

The experts say: Most people's bodies are not meant to be size 4.

More realistic goal: I will decrease my body fat and achieve a healthy body weight for my age, gender and genetic makeup. I will focus on lifestyle changes that get me moving in that direction.

Strategy for achieving it: I will choose reasonable food portions, eat more healthy foods and exercise regularly. I will eat a healthy breakfast every day, a medium lunch and light dinner. In the late afternoon choose an apple or other piece of whole fruit rather than a sugary or caffeine-laden snack.

3. I WILL EAT 900 CALORIES PER DAY

The experts say: It is impossible to get all the nutrients your body needs with so few calories. Too few calories will sap your energy, making you feel tired and unable to concentrate.

More realistic goal: For women: 1,200 to 1,400 calories would be reasonable. For men: 1,600 to 1,800 calories would be reasonable.

Strategy for achieving it: Decrease portions of meats and rice or other carbohydrates by half. Double current fruit and vegetable portions. Many people drastically reduce their caloric intake, achieve their goal and return to their normal dietary patterns. The weight comes back and often increases from their pre-diet weight. A consistent lifestyle pattern is the key.

4. I WILL WORK OUT SIX DAYS A WEEK FOR 1 1/2 HOURS EACH DAY

(From a man who currently works out twice a week for about 30 minutes.)

The experts say: Research has shown that it doesn't take excessive exercise to derive health benefits.

More realistic goal: I will exercise six days a week for 30 to 60 minutes, at a moderate intensity. In 1996 the Surgeon General suggested adding 30 minutes of moderate intensity activity each day to daily activities. In 2001, the Centers for Disease Control and Prevention said this was not sufficient for weight management and fitness, recommending 60 minutes of moderate-intensity activity daily.

Strategy for achieving it: Work on a balanced program with elements of cardio-respiratory fitness, muscular strength, endurance and flexibility. Match your activities with your personality. Make it fun and you will be far more likely to stick with it.

Reach Paula Rath at prath@honoluluadvertiser.com.