5 magic numbers every dieter needs to know

Does this sound familiar to you? You’ve been watching yourself all week (avoiding crap, skipping seconds) and yet 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 on your weight alone 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 BMI (body mass index, or the ratio of your weight to your height), saying it’s not a good measure of body fat and health. Instead, you need to know how many inches your waist is. That’s because fat 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 size 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: they cut 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 about 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 asked you how much fiber you eat each day, I bet you wouldn’t know (and it’s probably half of what you should). The great thing about fiber and weight loss is that it takes your body a long time to digest compared to other nutrients. This quells hunger cravings and prevents blood sugar spikes. Do you know how you can feel ravenous an hour after eating a giant bagel? It’s probably because their food didn’t have fiber.

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 about 15 grams a day. If you’re fairly low on fiber, 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 just as much as Snickers yelling your name from the office candy bowl.

Number to know: If you consistently sleep six hours or less, your sleeping 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 climbing the stairs, walking to a colleague’s desk instead of send an email, or stand up and walk while talking on the phone. Sitting is bad for the body and metabolism: our hunter-gatherer ancestors were constantly on the go, so we’ve evolved not to sit still for hours on end.

Number to know: The magic step count (which you can learn using a pedometer) is 10,000 per day. Most inactive people get 2,000 or less.