Does this sound familiar? You’ve been watching yourself all week (avoiding junk, skipping seconds) and still, your weight is exactly the same as it was a week ago, or worse, even gained a pound or two. It’s hard to remember that weight loss is a long-term process, you have to be patient. But I’ve learned that focusing only on your weight can sabotage your motivation. So here are five more numbers to think about. Keep track of these and your general health (as well as your weight) should improve.
1. Waist circumference
By now, you’ve probably heard enough experts criticize the BMI (body mass index, or the ratio of your weight to your height), saying that it’s not a good measure of body fat and health. Instead, you should know how many inches your waist is. This is because the fat that accumulates around the waist is linked to a number of health problems, including heart disease, type 2 diabetes, and even death. A 2010 study looked at more than 100,000 Americans age 50 and older and found that people with the largest waist sizes had about twice the risk of dying as those with the thinnest.
Numbers to know: Aim for less than 35 inches for women and 40 for men.
2. Daily caloric requirement
Our health book editor loves to point out the one thing the most successful weight loss programs have in common: cutting calories. Why? Most likely, he consumes much more than he thinks or needs.
Number to know: Most middle-aged women who are not overly active should consume around 1,600 calories a day to lose weight; men should consume 2,000 to 2,200. Try Mayo Clinic’s calorie calculator tool for a personalized estimate that takes into account age, activity levels and other factors.
3. Daily fiber intake
You probably scan food labels for calorie and fat content. But if I were to ask you how much fiber you eat each day, I bet you wouldn’t know (and it’s probably half as much as you should). The important thing about fiber and weight loss is that it takes a long time for your body to digest compared to other nutrients. This appeases hunger cravings and prevents blood sugar spikes. You know how ravenous you can feel an hour after eating a giant bagel? It’s probably because his food was fiber-free.
Number to know: Many experts recommend 25 to 35 grams a day (a medium apple and a cup of oatmeal have four each, for example); some would love to see us eat even more. Most adults consume around 15 grams a day. If you have a fairly low fiber intake, add it slowly to avoid feeling bloated.
4. How much do you sleep
Sleep helps the body regulate complex hormonal processes that affect our appetite, cravings, and weight. There is now extensive research showing that people who sleep less are more likely to be overweight and eat junk food than those who sleep more. Skimping on sleep can sabotage your diet as much as Snickers screaming your name from the office candy bowl.
Number to know: If you consistently sleep six hours or less, your sleep habits may be interfering with your weight loss goals. Most adults need seven to eight hours a night. A good clue that you’re getting enough: You don’t need an alarm clock to wake you up.
5. How many steps do you take each day?
More and more research shows that it’s not the hour spent sweating it out in the gym that counts, but all the incremental activity that adds up throughout the day from things like taking the stairs, walking to a colleague’s desk instead of send an email, or get up and walk around while talking on the phone. Sitting is bad for your body and metabolism: Our hunter-gatherer ancestors were constantly on the go, so we’ve evolved not to sit for hours on end.
Number to know: The magic step count (which you can learn using a pedometer) is 10,000 a day. Most inactive people get 2000 or less.