Q: I’ve lost 15 pounds on my diet, but still have another 10 pounds to go, and it seems so much harder! What’s the secret to getting rid of that last bit of weight?

A: Keep in mind that for every pound you lose, your body requires 10 fewer calories to support your weight. So if you’ve lost 15 pounds, you need to cut an additional 150 calories a day to keep losing. And if you’ve somehow managed to drop pounds without exercising or eating enough protein, your metabolic rate has likely dipped, too, making it harder for you to get rid of those last stubborn pounds.

My workout recommendation: Bump up your exercise time by 30 minutes three times a week (so if you’re currently doing 30 minutes of exercise three times a week, increase it to an hour each time or tack on three more days a week at 30 minutes each).

What you eat is important, too. Make sure you get some protein at every meal to help retain calorie-burning muscle mass: Good sources include seafood, lean meats, eggs, and beans. Strive for 0.7 grams of protein per pound of body weight per day (a 150-pound woman, for example, needs 105 grams of protein daily). A great place to check the protein content of foods is www.ars.usda.gov; search for “nutrient lists,” and click on the first item on the list.

Q: I’m absolutely starving after I work out. How can I satisfy my cravings without undoing all my hard work?

A: You’re not the only one battling postworkout snack attacks. Research shows that lots of women consume as many—or more—calories after a workout as they burned off doing it.

The key to beating the postexercise binge is to munch on something satisfying that will keep you full for hours. Prework-out, eat a 100- to 150-calorie, carbohydrate-rich snack (like half a whole-grain English muffin with a teaspoon of peanut butter) or a small sports bar.

Also, it’s easy to confuse thirst with hunger, so sip water during and after exercise. If you still want to nibble, choose fiber-filled foods like fruit that will fill you up without undoing all your hard work.

Julie Upton, MS, RD, is a media resource for the American Dietetic Association.