I've hit a mid diet slump. The Ten Pounds Down weight loss challenge seemed easy the first three weeks. Now I've struck a bump in the road. I'm stuck. Stuck at 180 pounds. We're five weeks into the challenge and I should be five pounds down in the ten week program. I started at 184 so I'm off only four pounds. I still think I can make my goal but I'll have to work both smarter and harder.

It's my own fault. I've gotten a little lazy and overconfident. Plus, I went on vacation last week. The weather was lousy in the mountains and I wasn't able to get out and run. Plus, I chose to sample some fabulous key lime pie, sensational summer pecan pie, shrimp and grits and a few too many chips and cashews. In addition, I stopped my food and exercise log. Naughty boy.

Okay, I'm back on track this week and more determined than ever. I will hit 179 next Wednesday. Count on it.

How about you? How are things going in your Ten Pounds Down weight loss quest. I hope you've had more success. Please share your stories and pose your questions. We've got experts ready to help you. Personal trainers and registered dietitians Tara Wind and Avril Young have been most gracious with their time and expertise.

Here some recent questions and Tara’s answers. Keep the faith!

1) I’ve hit a wall in weight loss and can’t seem to budge from my current level. What should I do?

Start by keeping a food journal - see if you are sneaking in a few hundred extra calories that you were unaware of (candy, handfuls of nuts, M&Ms, coffee drinks, cheese cubes). You can also see if you are skipping meals and not getting enough calories, eating too big of portions, eating foods high in fat and calories. Next take a closer look at exercise habits - have you slacked off, been doing the same workout for months on end, using the same weights. . .Sometimes people get over plateaus by self monitoring, sometimes it requires changes in nutrition and exercise routines.

(2) How do you deal with the temptation of terrific desserts when you are a dinner guest?

First if you know you are going to a dinner that will have terrific desserts make sure you eat nutritious foods during the day leading up to dinner (ie lots of color and whole grains). Is this the Key Lime pie you are referring to? haha.   At dinner have a piece of dessert - maybe a smaller piece and skip the ice cream! Make sure the dessert is worth it and that you are not just eating it cause it's there. I always joke with my clients if they are going to eat dessert it better be one that someone slaved over making :)

(3) Is it true that you sometimes need to eat more if you want to lose weight? How does that work?

Absolutely! Think about this as fueling the body - if you are not eating enough calories and protein to maintain basic functions (like breathing, heart beating, liver working) you are going to break down your own protein stores and glycogen to use as energy. Along with that comes your body's protective response which results in lowering of your metabolic rate.   Especially with people who exercise sometimes increasing the calories and protein can yield a whole lot better results - you have more energy to work out and get a better workout, not to mention recover better after a workout.

(4) Is it okay to drink a glass of wine while attempting to lose a few pounds?

Everything in moderation :) Avril would agree with me on that!

(5) Do you recommend any books on diet and nutrition?

Gosh I have read so many -- I actually just read "The Abs Diet" which I liked alot - I must admit it is the first ever 'diet' book I read all the way through. I just prefer the word core instead of abs :) I also like sports nutrition books by Nancy Clark, Monique Ryan and Susan Kleiner. I try to make sure the book is written by a Registered Dietitian or someone with appropriate credentials.