Confused about nutrition? Wondering how to fit in more physical activity? Welcome to the Lean Plate Club. Ask Sally Squires , nationally syndicated Lean Plate Club columnist for the Washington Post, about eating smart and moving more every Tuesday at 1 p.m. ET . Sally draws upon her master's degree in nutrition from Columbia University to preside over the lively Lean Plate Club web chat. Whether you're trying to reach a healthier weight or simply maintain it, you'll find plenty of tips and strategies.

Share your own food finds, creative workouts and secrets for healthy, great tasting meals. We'll cheer your successes and help with your setbacks. (None of this, of course, is a substitute for medical advice.) E-mail Sally, author of the newly published Secrets of the Lean Plate Club (St. Martin's Press) at leanplateclub@washpost.com.

Or just sign up for the free Lean Plate Club e-mail newsletter . The Lean Plate Club column appears Tuesdays in the Washington Post Health section and is nationally syndicated by the Washington Post Writers Group. Find other Lean Plate Club members at www.frappr.com/leanplateclub .

The Archives:

Sally Squires's Recent Columns

Discussion Transcripts

A transcript follows .

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Sally Squires: Welcome to the Lean Plate Club! I really enjoyed meeting some of you this weekend at the National Book Festival on the Mall. What a great event! (And I'm very honored that Secrets of the Lean Plate Club was featured at it.)

Today, we're talking about couples who instill healthier habits together. So if you've ever tried losing pounds with your significant other, we'd love to know how it went.

The LPC e-mail newsletters should be in your electronic in-boxes right now. In today's issue, find links to news about NYC's proposal to stop use of trans fats in restaurants. And they're also pondering requiring restaurants to supply calorie counts for menus. What do you think? We'd love to know.

Also: You'll find links to a walking workout and to a neat site that allows you to plot your own running or walking route. You'll also find the latest on spinach from the Food and Drug Administration and of course, the popular feature "What's for Dinner Tonight?" will take you to great-tasting, healthy recipes.

If you'd like to subscribe to this free, weekly feature you can do that at www.leanplateclub.com. And if you do subscribe and don't get your copy, please let me know at leanplateclub@washpost.com.

For those who are interested, I also have free, electronic spreadsheets to count Weight Watchers points. And others in Word to count calories. If you'd like a copy, just zip me an e-mail and please include which one you'd like in the subject line.

Prizes today are:

"Mindless Eating: Why We Eat More Than We Think," by Brian Wansink, PhD. (Bantam)

"Get the Trans Fat Out: 601 Simple Ways to Cut the Trans Fat Out of Any Diet," by Suzanne Havala Hobbs (Three Rivers Press)

"Fat-Burning Kickboxing Workout for Dummies with Kelli Roberts" (DVD)

"Get Moving with Chris Freytag." (Prevention Fitness Systems) DVD

"Real Food: What to Eat and Why," by Nina Planck (Bloomsbury)

Here's the deal: tell us about losing weight with a significant other. Assist another LPCer on this Web chat. Share a healthy food find or great tasting recipe or a better way to workout and one of these prizes could be yours. (In making this offering we are not endorsing any volume or exercise program. It's just a way to show you the wide range of resources available to you. Winners are announced at the end of each chat.)

Now on to the chat!

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Harrisonburg, Va.: Hi Sally,

Both my significant other and I have successfully lost significant weight before we met. But together we're having problems. Mostly it's different approaches. In the past, he used a low-carb approach. I've used a calorie-counting approach and allowed myself to eat lots of carbs as long as they fit in my calorie allowance -- as a matter of fact I cut meat to let the carbs fit. Now that we're combining meals, we've got the worst of both possible worlds -- he's eating more carbs and I'm eating more meat and we're both gaining weight. Any suggestions on how we can make this work?

Thanks!

Sally Squires: Yep. Sure do, Harrisonburg. You want to help him reach for lean cuts of meat, poultry and fish. You want him to help you reach for healthy types of complex carbs. So think beans, whole grains (wild and brown rice, whole-wheat couscous, whole-wheat bread, crackers and cereals) and of course, plenty of fruit and vegetables.

Soups, stews and salads may be just the thing for both of you. They're high volume which will help you both feel fuller on fewer calories. And you can have small amounts of meat, poultry or fish in all of them. Portion sizes -- and counting some calories -- will also likely be quite wise for both of you. Plus, find ways to be active together.

I loved hearing the anecdote from one of the couples in today's column: they lost weight together -- and sometimes fell off the wagon together -- but they also got back on...together!

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Trying for baby No. 2: Hi Sally,

I've submitted this question a couple of times now and I hope you'll be able to get to it today. My husband and I have a 2-year-old and would like to have a second child soon. We're in our mid-30s and don't want to wait much longer to have another child. My problem is that I haven't menstruated since before getting pregnant with our son. I had thought this was because I am still nursing our toddler, although we're down to a morning and evening nursing session.

Both my OB/GYN and a lactation consultant I know have told me that my amenorrhea is more likely due to my weight (too thin?) than to the nursing. I'm about 5-foot-3 and weigh around 110 pounds. My body fat is about 17 percent. I exercise four to six times a week and consider myself fit and healthy, but not overly thin. I've been told that putting on up to 10 pounds will help solve my problem. My question is, how do I do this in a healthy way? Eating pizza and cheeseburgers every day doesn't seem like the right way to do it. Any advice for how to add some pounds without sacrificing my fitness and health?

Sally Squires: We get a lot of questions, as you can probably imagine. But I don't recall seeing this one before, so thanks very much for being persistent and re-submitting.

You're definitely at a healthy weight. Since this amenorrhea has lasted a while, it might be wise to get a second opinion. Low progesterone levels -- and other things -- can sometimes account for problems with ovulation.

As for putting on pounds -- you're right, eating extra helpings of high fat food won't cut it. So you want to have healthy stuff: think nuts and dried fruit. Or extra servings of anything that is wholesome and filled with good nutrition. So that could be extra yogurt, extra milk, extra cheese as well. You get the idea. And in terms of numbers, about an extra 100 calories per day will add about 10 pounds in a year. So that gives you a frame of reference. Good luck and please let us know how it goes. Thanks!

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Berwy Heights, Md.: I have a co-worker who recently has read an article about adding a teaspoon of olive oil between meals to curb your appetite and increase weight loss. It seems faddish to me. Thoughts?

Sally Squires: You'd have to really like that olive oil, wouldn't you? And also be certain that you're only consuming one teaspoon, which has about 40 calories. I suspect that this may have originated from the recently published Shangri-La Diet. Hope that helps.

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Atlanta: Really great idea to ban trans fats in restaurants. Some of the oil they use should not be consumed by any human being. Zero trans fats should really be zero, unlike to current unseemly law that allows food manufactures to label something zero trans fats when it really have 1/2 gram per serving or less of trans fats!

Sally Squires: Okay, so I'm keeping a count. That's one vote for the NYC Health Department's proposal to ban trans fat in restaurants. Thanks Atlanta!

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Albuquerque, N.M.: I've been thinking about buying a pair of walking poles. Since they are a fairly expensive investment, I wonder if you know if they work as well as they claim. Any advice would be appreciated.

Sally Squires: There are so many great walking shoes available these days that I suspect you can find a good pair without breaking your budget. Biggest thing is to look for shoes after you have been walking for a while, since feet tend to swell. Also consider some pairs of comfortable socks. And be sure to go somewhere that will measure your feet so that you get a good fit. Also, there are plenty of orthotics to help if you need some extra cushioning.

I don't know if you have a Nordstrom's near you--and I have no connection to the store -- but they will take shoes back without any questions asked. Other good shoe store suggestions out there for this LPCer who wants to let his/her feet do the walking?

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Arlington, Va.: Sally please help! Do you know anything about prednisone/steroids? I was on it for a month, started with a high dose and went down each week. While on it, I gained about 7 pounds. I believe it is mostly water weight as it came on overnight and I was careful to watch what I ate. So the problem is, I have been off the prednisone for three weeks now and although I increased my exercise (I have always been active) and closely monitor what I eat (food log/Weight Watchers) I have still not lost an ounce. I am so frustrated and really don't know what else to do.

Sally Squires: This is a very common side-effect of prednisone and steroids, Arlington. So stay the course. Things should go back to normal. But it might also be worth it to give your doctor a call to let her/him know that this weight is lingering. My understanding is that it can take a while. But you can use that time to continue to pursue your healthy habits. Let us know how it goes. Hang in there!

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Arlington, Va.: In regards to working together with your significant other to lose weight, I find that it's such great motivation. If I'm sitting on the couch watching TV and eating a snack, and I see that my boyfriend is going to go for a run, how lazy do I feel if I see him going and I'm just sitting there! I make it a point to cook healthy and he'll eat whatever so he doesn't really notice on the food side of things. All in all it works really well for us!

On a side note, one of the easiest meals to make for the two of us when we are in a rush: semi-cook two links of hot turkey Italian sausage with an onion, then add a can of Italian style diced tomatoes and a can of white cannelini beans (drained and rinsed), and either frozen baby broccoli buds or spinach to the pan with some garlic powder, hot pepper flakes, Italian seasoning, and whatever else we have on hand. It takes absolutely no time to cook and if we are craving and extra oomph to our dinner, we'll put it on a whole wheat warmed pita.

Just wanted to share, hope your enjoying the warm weather!

Sally Squires: Yum. I'm getting hungry. Do you cater? Just kidding...And what you've just described so well is the "ripple effect." That's when one partner does something and the other partner is motivated to try it too. Works well, don't you think? Thanks for weighing in.

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Chicago: Love your columns, Sally -- thanks for all the great recipes and tips! Today's was very time-appropriate as I've been discussing getting healthy as a couple with my boyfriend. I've recently joined Weight Watchers in the hopes of shedding about 13 pounds and he wants to get in shape. However, he wants to turn it into a competition rather than a team thing! My instincts say it won't work, but I'm wondering if anyone else out there has had success with a competitive significant other? I'm thinking that slow and steady is going to see me to my goal, but I'd like to work with my boyfriend as a team toward our goals without the element of competition. Does anyone out there have any thoughts on a compromise?

Sally Squires: I've never been a big fan of competition in weight loss, Chicago. It just didn't feel right. But...when I reported on competition in recent years, I was surprised to find that it can work pretty well -- with some key ground rules.

Since men and women lose weight at different rates -- sorry, gals, it's sad but true that men lose faster than we do! Life IS unfair -- you definitely want to focus on healthy habits. Or workouts. Or if you must, percentage of weight lost. That's the only fair way to even the playing field.

You might also set up something like this: each week you put a buck in a pot. You each agree to add some healthy habits. Maybe it's eating the recommended amount of fruit and veggies. Maybe it's going for a pre-specified walk. You get the idea. If you both meet the goals, you split the pot. If you don't, the one who does, gets it. If neither of you fulfills the contract, the money stays put. Or make up your own rules. You get the idea. Good luck. Hope you'll let us know how it goes. Thanks!

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Woodbridge, Va.: Sally, my husband, oldest son and I belong to a gym but my youngest son is too old for the daycare and not old enough to join. What are some suggestions that we can keep the younger one involved in physical activity?

Sally Squires: You might want to check out the LPC Family Challenge -- archived on our Web site -- where you can learn about a bunch of local parks in the area that would be great for all of you.

Trips to the playground are another option. You and your husband can take turns walking the perimeter while the other watches your son.

Pools can offer great activity for everybody. And you might get him started on tossing a ball. We used to play balloon ball indoors which was good for hand-eye coordination -- and working up a little sweat.

That's just for starters. Bikes would be another way to get activity for everybody. Other thoughts out there?

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Carrollton, Tex.: My husband is on a low-carb diet and I'm on a balanced diet. I offer him what I am having, if he doesn't want that, he fixes his own meal. I don't want to be tempted by what he is having. I would like to be on the same diet, one that we could live with long term, but he thinks that it is too difficult to track what he is eating. He isn't losing weight very well and is getting frustrated. I think tracking what you eat is key to success. I have lost 55 pounds in 10 months. It has been slow and some weeks I have trouble staying strictly on plan. When I deviate, I just get back on plan and persevere. I feel so much better and am enjoying a wonderful Toning class at the local rec center three mornings a week and walking about three mornings a week. At 55, I feel younger than I have in years!

Sally Squires: Looks like the ripple effect hasn't yet affected your husband, Texas. But stay the course. Those 55 pounds speak much louder than words. And you might keep encouraging him with helpings of healthy things that you can both enjoy: salmon or other fish; berries (even Atkins includes those in later phases); plenty of veggies. Good luck and congratulations on what you've accomplished. Well done!

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Staten Island, N.Y.: Hi Sally,

As a resident of NYC, I can tell you first hand how badly we are losing the fight for a healthy weight and life style. It is disheartening to see school children, just off the bus or train, pop into a fast food restaurant for a 1,200 calorie after-school "snack." Too often, their dinners will be more of the same. No wonder the city councilman from inner city neighborhoods are tempted to support this proposal. It is well intentioned, but forbidding foods rarely if ever works. Indeed for teenagers, it increases its attractiveness. We would be better served if we put our money and energy into education, similar to the anti-smoking ads so often seen on NYC TV stations. We need to teach children and adults to make better choices, not be the food patrol.

Sally Squires: You make some good points. It will take a concerted effort on many fronts to change things. So if I read you correctly, that's one vote for the proposed measure to ban trans fat and one against. Thanks for weighing in.

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Clinton, Md.: Are baked potatoes high in calories?

Sally Squires: Not really -- unless you slather it with butter or sour cream. A potato that is two inches by about 5 inches has 145 calories. That includes three grams of protein, by the way, and a pretty good slug of vitamin C.

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Chicago: I have never technically been overweight, but joined Weight Watchers in April to lose about 20 pounds. When my husband (who was slightly overweight) saw the results, he decided to follow the program himself. It took no prodding on my part -- a perfect case for leading by example! He has also lost about 20 pounds and several pants sizes.

Also, count me as a NO for the trans fat ban. I think it's a ridiculous Band-Aid measure targeting one substance that is only partially responsible, if at all, for the obesity crisis.

Sally Squires: Perfect example of the ripple effect! Together, you are 40 pounds lighter. Very impressive. And the tally is now two votes to one for that trans fat proposal in NYC. Thanks for weighing in.

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San Diego: If fast food restaurants really wanted to improve their image, they would eliminate the trans fat in their food willingly, without waiting for local health departments to pass ordinances. After all, I can purchase fries, chicken nuggets, etc., from the grocery store that have no trans fat. I stopped taking my kids out for fast food months ago after explaining that trans fat is poison (language that a 6-year-old can understand) and they don't miss it at all.

Sally Squires: Okay, that evens the votes. Thanks for weighing in San Diego.

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Arlington, Va.: Sally, I think you answered a question about poles with an answer about shoes. I think he's talking about walking sticks.

Sally Squires: Yep. You're (sadly) correct. Don't know how my eyes read walking shoes instead of walking stick. But there it is. As for the sticks, I better ask here which kind this LPCer means. If it's the traditional kind, you can also find them at various prices. (My husband and his family swear by these.) If it's the kind that look like ski poles without the skis, they are a little pricier, but they will give you some upper body workouts while you walk. I see a number of people using them in my neighborhood. I've tried them once -- and they seemed fine -- just weren't my cup of tea. But they're kind of hard to use while walking the dog!

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Moonbat, Richmond, Va.: Recommendations on lowering cholesterol through diet? Especially quick and easy breakfasts and lunches on the run?

Sally Squires: You bet! Start with oatmeal, which can be made the night before, put into a container and popped in the microwave wherever you are going. (Or put in a thermos to keep hot.) But that's just for starters. David Jenkins at the University of Toronto has developed a diet plan that contains cholesterol-lowering foods. Paul Williams, our producer, has found a link to a Lean Plate Club column on this very topic. I'll post. It should give you a lot to munch on! Enjoy.

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washingtonpost.com: Portfolio Diet: Tough to Stay Invested In (Post, March 21, 2006)

Sally Squires: Here you go!

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New Orleans: My (now ex-) wife and I traveled frequently on business, each often going in different directions on the globe. On one of her extended trips, I suggested we shed some pounds, and she agreed.

Since we were both in locales of poor or expensive communications, we didn't discuss the issue at all. A few months later, we met again at her project. I had lost 40 pounds, she had not lost any. That was the beginning of the end. Rather than a congratulations, I was encouraged to undo my success.

Lessons learned: communicate often if you must diet at a distance; be supportive of a spouse's success, even if you are not as successful.

Sally Squires: Congratulations on those 40 pounds, but very sorry about the end of your marriage. Thanks much for chiming in.

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Nay to the ban: I would have to say nay to the ban of trans fats. There should be a limit to the amount of legislating concerning personal choices -- especially where food is concerned. Of what nutritional value is candy corn? I say the restaurants should have the nutritional value of their food available but I don't care to see it on the menu. Sometimes you just want to throw caution to the wind and have a nice meal with butter and gravy. If it is staring you in the face you might not enjoy it and will feel guilty for eating it.

Sally Squires: All good points. We're now running 3 to 2 against the ban. But please double-check my math...Thanks!

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Working at it in Arlington: My significant other is very dedicated to fitness and exercising, and has been his whole life. Me, not so much. We're both in our later 20s and while I'm not in bad shape (5-foot-4, 140 pounds, fairly strong), being healthy is an important issue for our relationship. I've recognized that committing to fitness is good for us, and it's good for me. What's really worked for us -- really brisk walks outside four or five times a week, for 35-45 minutes. I also found a weight routine that we can both do together two or three times a week. We eat healthy together -- lots of veggies and healthy meals. It's really helped me stay on course to have a motivator and partner. He's found that walking works him very differently than running and it's refreshing. Most men don't strength train their lower body so that has been good for him too. Sometimes it's frustrating that he's so in shape and any activity is easy for him, but he's willing to be my partner and do things at my level, while giving me a little push to do more. It's worked. I feel better than ever and really look forward to our time working out together. I would recommend to anybody that's struggling to find something you can do together and both enjoy, set up a schedule and stick to it.

Sally Squires: Couldn't have said it better myself, Arlington. Keep up the great regimen. Thanks for being an inspiration!

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"Healthy" Competition: A group of us at work decided we all could use to lose a few pounds. We did our first weigh-in on a Monday and every Monday after that for eight weeks. For each pound you lost you put in 50 cents. For each pound you gained you put in a dollar. The person who lost the most weight at the end got the pot. It was very motivating and the competition really helped. Some people did try to sabotage the others by bringing in treats though...

Sally Squires: Oh, that's kind of nasty, isn't it?

But the idea of working together as an office is quite motivating. And let's face it, many of us spend more hours -- or at least equal hours -- at work as we do at home. Thanks for weighing in.

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Dresher, Pa.: Looking for good-tasting, low-salt dinner recipes due to diet restrictions. Can you help?

Sally Squires: You've come to the right place, Dresher. We'll post a link in a minute to the online cookbook by the American Heart Association. The AHA also publishes "Low-Salt Cookbook: A Complete Guide to Reducing Sodium and Fat in Your Diet." It has plenty of low-sodium recipes.

Also, check out Dean Ornish's cookbooks. They're all low in sodium.

And you don't want to miss the DASH Diet -- an example of your tax dollars at work. DASH has been clinically proven to lower blood pressure with diet and exercise. We'll put up links in just a minute to that too.

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washingtonpost.com: Delicious Decisions

Sally Squires: Here's one link for the Lean Plate Club member looking for help with blood pressure lowering.

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Greek Yogurt Convert: Hey Lean Platers,

I have discovered the awesomeness of Greek strained yogurt. If you like sour cream, try subbing fat-free Greek yogurt (Total makes a good brand that is on sale at Whole Foods). I made a curry beef stew and added cilantro and Greek yogurt and it was delish. It would be a great tangy topping for baked potatoes or fajitas. It's super low calorie too!

Sally Squires: I am a huge fan of that yogurt too. In fact, I've got some in my lunch today, which I hope to eat with fresh raspberries and a few slivered almonds. Yum!

Total yogurt can be a bit pricey, however. So Trader Joe's now has its own brand of Greek yogurt. To my taste buds, it's not quite as good, but it's a whole lot cheaper and would certainly work in cooking. It comes in both full fat and nonfat versions.

Anybody else try this new product out there? We'd love to hear what you think.

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washingtonpost.com: DASH Recipes (nih.gov)

Sally Squires: Here are the DASH recipes from the National Heart, Lung and Blood Institute for lowering blood pressure. Enjoy!

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Bethesda, Md.: Do you have any suggestions for safe, quick weight loss? I overindulged in the last 10 days, and have put on 2-3 pounds.

Sally Squires: Nope. Sorry. No quick fixes.

But...if you just over-indulged in the last 10 days, most of that weight is water retention. Go back to healthy habits. Drink plenty of fluids. Start moving more and the weight will drop off again. Good luck.

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Charlotte, N.C.: My wife (and business partner) and I use a diet tracking software to record our food and exercise every day. Doing this together has been a big plus - when one of is is feeling a little lax, the other provides a nudge.

Just paying attention to diet quantities and quality, using the treadmill, and walking the dog, has us losing a pound and a half a week for the past four months.

Sally Squires: That's a great use of technology together. Bet your dog is loving these new habits too, right? Thanks for weighing in.

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Oklahoma: I changed my eating habits in May of this year. My husband soon joined me when he was ready. We have lost a total of 100 pounds together. I love to cook and I am enjoying the challenge of coming up with new ideas and making some of our old favorites healthy. He helped by setting up a spreadsheet and data base for me. The data base consists of all the foods and ingredients we use and I can add new ones. I just have to copy and paste the food into the spreadsheet, input the amount and it calculates the fat, kcal, sodium, etc. I always hated to write down what I ate and calculate the calories. This has helped me stay focused and not get lazy. We also own a good digital scale. We are really enjoying the new lifestyle and are now starting a good exercise program. Thanks for the chat!

Sally Squires: You're quite welcome and thank you -- and your husband -- for the wonderful inspiration!

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Washington D.C.: Hi Sally and LPCers: Today's LPC column raises an issue that is the opposite of the challenge in my house: my husband Jack Sprat has difficulty maintaining a healthy weight, whereas I have lost 45 pounds and intend to keep it off permanently. I'm trying to figure out ways to increase his calories without necessarily increasing mine. But how much grated cheese and chopped nuts can you sprinkle over a dinner plate?

His problem seems to be a complete lack of awareness of hunger, even when he hasn't eaten. So it's hard to motivate him with tempting snacks. His doctor is not worried about him, so maybe I should just leave him be. Thoughts?

Sally Squires: You've answered your own question. If he's in good health -- and his doctor is not concerned about his weight -- and your husband is happy with his weight, then let it go. By the way, congratulations on your very impressive 45 pound loss. That's wonderful.

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Pittsburgh: I have a 4-year-old who goes through phases when she only eats bread and lollipops. At least the bread is whole wheat. We have lots of healthy food in our house and very little "junk food," but the odd birthday party contributes to a small candy jar. She used to eat spinach leaves dipped in raspberry vinaigrette dressing. I've been having problems getting her to eat other types of fresh greens. But, since there's no more bagged greens for us, we got a salad spinner. And, she looooves it. She made salad for the whole family and pretended to be my little bunny last night while eating hers. I guess we found her new toy.

Sally Squires: Sounds like it! (And thank goodness your family -- and many others -- dodged the recent spinach bullet.) Your message underscores how kids go through eating phases, both good and bad. But it sounds like you already have that figured out. Thanks for weighing in.

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Gaithersburg, Md.: My fiance and I are dieting together. We are reading labels, trying to eat lower calorie food, and joined a gym with a pool. We try to exercise most days. We are encouraging each other to stay on track and the pounds are coming off.

Also, I think the idea of having every restaurant post their caloric info. is wonderful. I think the government is overstepping the bounds by requiring a low trans fat menu.

Sally Squires: Okay, so by my count that four against the trans fat proposal, two for it. (And congratulations to you and your fiance on getting married and the good habits! That's a great way to start a new life together.)

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Winona, Minn.: My question is about salt? How much is too much? Sodium is listed on almost all packaged foods and it looks like so much. Example: 115 mg in a honey almond flax Kashi bar...it is 5 percent of your daily allowance, but it seems like a lot. Also, is there a minimum amount of salt a person needs? Can you go totally salt free or would you get sick? Thanks Sally.

Sally Squires: Estimates are that 80 percent of the sodium consumed in the U.S. comes from processed and restaurant food. So even if you take the salt shaker off the table, odds are that you're getting more than enough sodium daily.

Even the new lower sodium soups by Campbell's and Progresso have about 400 milligrams per serving (and more.) Since recommendations are to eat 2400 milligrams or less (for those 50 and younger) just 1,500 milligrams or less per day for those 50 and older, plus African-Americans and people who already have blood pressure issues, you can see that it's possible to reach those levels faster than you can shake a salt shaker. (Sorry. I couldn't resist.)

Bottom line: low sodium -- except in the case of some medical problems -- is not likely to be a problem. One less thing to worry about!

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Washington, D.C.: This is for "Trying for No. 2," who is having problems conceiving and was told that gaining 10 pounds might help. I am 5-foot-3 and probably about 115 pounds and also still occasionally breastfeeding my first child. I wanted her to know that I didn't start ovulating until I stopped breastfeeding almost completely. She might want to consider that instead of gaining 10 pounds.

Sally Squires: Yes. If she is still breastfeeding, that could indeed play a role. Thanks for weighing in.

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Reston, Va.: I am confused about the difference between body fat and BMI. If I have a good BMI but am close to the "overweight" category for body fat, what does that exactly mean? Thanks!

Sally Squires: It does get confusing, doesn't it? Percentage of body tells you roughly how much your of what you're carrying around every day is, well, fat.

Body mass index uses a mathematical equation that takes into account your height and weight and delivers a number.

We'll post a link in a minute to an online BMI calculator.

In the meantime, here are the BMI ranges to pay attention to:

BMI Categories:

Underweight: less than 18.5

Normal weight: 18.5-24.9

Overweight: 25-29.9

Obesity: BMI of 30 or greater

Remember that BMI is a screening tool. It gives you one data point. And there is some suggestion that there are ethnic and racial differences in BMI. We'll post a link for you to read more. Plus BMI doesn't take into account percentage of body fat. So some elite athletes may look overweight, when they're not. But most of us mere mortals don't fall into that category.

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washingtonpost.com: Calculate your BMI

Sally Squires: Here's the link to calculate your BMI -- another example of your tax dollars at work!

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Alexandria, Va.: I have been on a plateau for two months! I've lost 40 pounds so far but I have a lot more to lose. I didn't expect such a long plateau so early. I have tried just about everything I can think of and have been recommended. I am eating different foods, more lean proteins, less sugar, I'm eating a lot of fiber, I changed up my exercises. What else is there? I'm afraid tonight's weigh-in will be more of the same. I'm not to the point of giving up; I know it could take two years to loose the weight the right way. But it is very depressing to hate getting on the scale when I'm working so hard.

Sally Squires: It is discouraging, isn't Alexandria? But as you already know, it is not uncommon. So what can you do? Make sure that you are not experiencing any calorie creep. So you might just re-double your efforts at weighing and measuring everything that passes your lips. At least for a few days or a week.

Try to get more active throughout the day. So even if you just get up and walk around the office for five minutes of every hour, you'll add some calorie burning. Do you wear a pedometer? It can sometimes be a motivator and reminder to move more. If you're not doing weigh training, that's something else to add.

And then if you can view this plateau as a way to hone your healthy habits, you will be ready for the day when you have reached your goal and you will be striving to maintain your healthy weight. The more practice you have at that --which is essentially what you are doing right now -- the better. So in a way, you're ahead of the curve, even if it doesn't seem like that right now!

Hang in there. Please let us know how it goes.

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washingtonpost.com: One Number Doesn't Fit All (Post, July 5, 2005)

Sally Squires: Here's the other link for the Lean Plate Club column on ethnic and racial differences in BMI.

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Couples WW: I joined Weight Watchers and told my boyfriend; a week later he said he'd do it with me. We turned it into a game/contest of who could stay within their points. It would have been much harder if he hadn't done it too, because we stopped ordering pizza and Chinese, filled the house with healthier choices and got excited when we found new things that were good and low points. The other great thing about it is that when you're slowly (healthily)losing weight, though your clothes fit a little differently and you see the scale numbers go down, it's really hard to look at yourself and see a big difference sometimes, but easier to see in other people, so we'd motivate each other that way. We also didn't pick on each other if one of us went overboard one day, didn't matter, just get back on track the next.

We still sort figure out maintenance points, still get excited about low point/healthy finds (which there are more and more every day!) and now are really into motivating each other to exercise. Usually one or the other of us is in the mood to go to the gym so we motivate the other one, and if we're both not, then we take that as a sign that we should take a break that day.

Having someone (significant other, friend, etc.) working on weight loss with you, I think makes SUCH a big difference because you can motivate each other when one is losing some! I'm so excited you wrote about this, because in our case I think having each other made all of the difference.

Sally Squires: Hear, hear! Thanks very much for weighing in.

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Arlington, Va.: I need help with the other side of the couples equation -- one I'm sure many women especially are familiar with. I'm so happy in my relationship, and content with my boyfriend's positive attitude toward me and my physical appearance (regardless of what size I am!) that I've been overeating. And eating poorly. And matching him bite for bite when we're together. How do I motivate myself now? I don't WANT to gain weight, I know this mentally, but every time it comes time to eat/sleep in instead of exercising, I just kind of let myself do as I please... I don't know what to do, as I love this positive-self esteem I've gotten from him, but at the same time don't want to reap negative body benefits...thanks in advance!

Sally Squires: Sounds like you've found a great guy, Arlington. One who is worth his weight in gold. But you want to be around for him, don't you? And you want to be able to enjoy doing lots of things with him, don't you? As you already know well, putting on lots of weight reduces your odds of being around for him.

So...you start where everybody starts. One step at a time. One small change that you know you can do. Maybe it's eating an extra serving of veggies or fruit while he has something more fattening. Maybe it's walking with him. Maybe it's biking with him. Maybe it's getting another exercise partner to get you motivated. Whatever it is, you want to eat smart and move more, one meal at a time. Let us know how it goes.

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Lancaster, Pa.: In my attempts to lose those pesky 10 pounds, I'm trying to cut more bread from my diet. I bring a sandwich to work each day. Would exchanging my bread for a tortilla wrap help cut down on what contributes to weight gain? Thanks very much.

Sally Squires: It's not the bread -- or the tortilla wrap -- that does it Lancaster. It's the total calories in versus total calories out. It's how much you move during the day. It's the total package -- not any one food. So look at the big picture, not at any one food. And let us know how it goes. Good luck with your efforts.

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Lynchburg, Va.: I began a serious lifestyle change around two years ago to lose weight and improve my physical fitness, and have been relatively successful at it. I prepared regular meals, making sure that there were plenty of healthy items on the menu, and just ate less or none of certain foods that my husband still enjoyed eating -- primarily white starches, high-fat items and desserts.

After about one year into my "new lifestyle," my husband, who was more than a little out of shape himself, began to copy my diet and fitness activities. As a couple, we switched completely from white to whole-wheat breads, cut out high-fat foods and empty starches, switched to more salads with minimal or low-fat dressings and so forth. He also began a joining me in my daily walks. This should have been good news. My husband, however, is a very competitive person, and things quickly deteriorated into a "contest." I was content to walk a certain route daily, slowing trying to increase my speed, but not worrying about it. He, on the other hand, had to keep track of the time of every quarter mile, and constantly worked to improve the time, an effort I found onerous. The end result is that we no longer exercise together. He does his thing and I do mine, but we have lost the special togetherness of walking with each other.

We still continue to eat healthily and to share healthy meals together, but even that has moved into the contest realm (of the "I'm eating less than you are" variety -- it's very subtle, but it's there). My husband is the sweetest man in the world, but when there's a challenge presented, he becomes a competitive monster. My only recourse has been to concentrate solely on my own fitness goals and distance myself from his as much as possible. And yes, a little envy has crept into my feelings, because he has been able to lose weight so much more easily than I. I'm glad my husband has lost weight and improved his fitness, but it has come at a very high price, I think, in terms of our relationship.

Sally Squires: It sounds like it has indeed, Lynchburg. Any chance that you can address these issues directly with your husband? Maybe even show him the message that you posted if you feel comfortable doing that? In the meantime, continued success with your habits -- and in motivating your husband's changes. Please let us know how it goes.

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Sally Squires: Thanks to all for a wonderful and wide-ranging chat. You all make my job very easy.

Winner today are: New Orleans; Lynchburg; Oklahoma; San Diego and Charlotte and Working at it in Arlington. If Dresher will contact me after that chat, I'll pass along another tip. Winners: please e-mail me at leanplateclub@washpost.com and please put winner in the subject line. Don't forget to include your name and address in the message. Thanks to all!

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