Will snacking kill my progress and how do I get past a weight loss plateau?

Q. I exercise six times a week and am active throughout my day. My problem is that I get hungry often and find it harder and harder to avoid snacking. Is it normal to have a bigger appetite now that I have a stronger body? I worked hard to lose 20 pounds, and I am fearful of gaining them back.

A. "With increased exercise and increased muscle, it's natural for calorie needs to go up," says Portland, Ore., nutritionist Ruth Carey, R.D. Healthy snacking once or twice a day is a good way to provide your body with needed fuel and prevent overeating at mealtimes. You'll stay satisfied longer if your snacks combine carbohydrate and protein, such as nonfat yogurt or lowfat cheese with whole-grain crackers or fruit. "Hunger often is a sign that you need more fuel," Carey says. If you don't listen to this signal, you'll lose energy and concentration and won't have enough stamina for your workouts. Teaser: Don't go on a crash diet, as many brides-to-be do. Planning a wedding is stressful, and you'll need energy to get through it.

Q. I am 29 years old and 5 feet 6 inches tall. Ten years ago, I weighed 180 pounds, and I lost considerable weight through exercise. I'm getting married in six months and want to weigh 125-130 pounds for my wedding, but my weight is stuck at 145. I do 30 minutes of cardio exercise and 30 minutes of weight training three to four times a week. What can I do differently to reach my goal?

A. Your goal weight may be unrealistic for your body type, says Claudia Gonzalez, R.D., a nutritionist in private practice in Miami and a spokeswoman for the American Dietetic Association. The fact that you've maintained your 35-pound weight loss for so long suggests that you've found a comfortable weight, and your body may resist attempts to lose more. "For your height, 145 is a healthy weight," Gonzalez says. "Muscle weighs more than fat, so pay more attention to your dress size than your weight." Forget about the number you see on the scale. To find out whether you're actually overweight, have your body fat tested by an experienced tester, such as a certified trainer or registered dietitian who performs body-fat tests regularly. Unlike a scale, a body-composition test distinguishes between fat weight and lean weight. If your body-fat test and consultation with an expert suggests that you have excess body fat, you have plenty of time to reduce it safely and healthfully. Gradually increase your cardio exercise, so that you're working out five or six days a week for about 45 minutes. You may want to cut calories by 200-300 a day, but don't go on a crash diet, as many brides-to-be do. "Planning a wedding is so stressful," Gonzalez says. "You need enough energy to get through it."