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5 Magic Numbers Every Dieter Needs to Know

Does this sound familiar? You’ve been watching yourself all week (avoiding junk, skipping seconds), and yet your weight is exactly the same as it was a week ago—or worse, it’s even gone up a pound or two. It’s hard to remember that losing weight is a long-term process, you have to stay patient. But I’ve learned that focusing only on your weight can sabotage your motivation. Instead, here are five more numbers to think about. Follow them and your overall health (as well as your weight) should improve.

1. Waist circumference

By now, you’ve probably heard enough experts tout BMI (body mass index, or the ratio of your weight to your height) and say it’s not a good measure of body fat and health. Instead, you should know how many inches your waist measures. That’s because the fat that accumulates around your middle is linked to a number of health problems, including heart disease, type 2 diabetes and even death. One 2010 study looked at more than 100,000 Americans age 50 and older and found that people with the largest waists had about twice the risk of death than the slimmest.

Numbers to know: Aim for less than 35 inches for women and 40 for men.

2. Daily calorie requirement

Our health book editor likes to point out one thing that the most successful weight loss programs have in common: They cut calories. Why? Chances are you’re consuming far more than you realize or need.

Number to know: Most not-very-active middle-aged women should consume around 1,600 calories per day to lose weight; men should consume 2,000 to 2,200. Try the Mayo Clinic’s calorie calculator for a personalized estimate that takes into account age, activity level and other factors.

3. Daily fiber intake

You probably scan food labels for calories and fat. But if I asked you how much fiber you eat daily, I bet you wouldn’t know (and it’s probably half of what you should be getting). The big problem with fiber and weight loss is that it takes a long time for your body to digest compared to other nutrients. This suppresses hunger pangs and prevents spikes in blood. You know how you can feel ravenous an hour after eating a jumbo bagel? This is probably because your food lacked fiber.

Number to know: Many experts recommend 25 to 35 grams a day (for example, a medium apple and a cup of oatmeal each have four); some would like to see us eat even more. Most adults get about 15 grams a day. If your fiber intake is pretty low, add it slowly to avoid feeling bloated.

4. How much sleep do you get?

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 overeat unhealthy food than those who sleep more. Skimping on sleep can sabotage your diet just like Snickers calling your name from the office candy bowl.

Number to know: If you’re regularly getting 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’ve had enough: you don’t need an alarm to wake up.

5. How many steps you take per day

More and more research is showing that it’s not the hour we spend sweating it out at the gym that counts, but all the activity that adds up throughout the day from things like taking the stairs, walking to a colleague’s desk instead of an email. or standing and pacing during a telephone conversation. Sitting is bad for your body and your metabolism – our hunter-gatherer ancestors were always on the move, so we evolved to avoid sitting for hours on end.

Number to know: The magic number of steps (which you can learn by wearing a pedometer) is 10,000 per day. Most inactive people get 2000 or less.

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