Whether you're just starting your weight loss journey or looking to get back on track after hitting a plateau, creating a plan that is realistic and sustainable is key. This involves taking an honest look at your current eating and movement habits and working out a strategy to gradually change them.

Begin by examining your current eating patterns and daily routine to identify barriers that might stand in the way of your goals. For example, if family or work obligations keep you away from the gym or your office supplies include high-calorie snacks, think about ways to rework them so you can make healthy choices more often.

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Next, focus on establishing a balance between "energy in" (diet) and "energy out" (movement). To determine your calorie intake, consider keeping a food diary for a week and measuring the calories in the foods you're consuming, or use a nutrition tracking app. Then, identify ways to cut down on processed foods and sugary beverages and swap them for lower-calorie whole foods that provide important nutrients, such as lean proteins, fruits and vegetables.

When it comes to your movement, try to find a form of physical activity that you enjoy, such as walking, dancing, cycling or playing a game of basketball with friends. Finally, find a support system to help you stay motivated and accountable. This can be in the form of family, friends, a fitness class, a wellness group or a registered dietitian nutritionist.