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 inched up a pound or two. It's hard to
remember that weight loss is a long-term process, you've got to stay
patient. But I've learned that focusing on just your weight can sabotage
your motivation. So instead here are five other numbers to think about.
Keep track of these and your overall health (as well as your weight)
ought to improve.
1. Waist circumference
By now, you've probably heard enough experts blast BMI (body mass
index, or a ratio of your weight to your height), saying 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 host of health problems, including
heart disease, type 2 diabetes, and even death. One 2010 study examined
more than 100,000 Americans age 50 and older and found that people with
the biggest waist size had about twice the risk of dying as the
slimmest.
Numbers to know: Aim for less than 35 inches for women and 40 for men.
2. Daily calorie requirement
Our health books editor loves to point out the one thing most
successful weight-loss programs have in common: They cut calories. Why?
Chances are you consume way more than you realize or need.
Number to know: Most
not-too-active middle aged women 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 guesstimate that
takes age, activity levels, and other factors into account.
3. Daily fiber intake
You probably scan food labels for calorie and fat content. But if I
asked you how much fiber you're eating each day, I bet you wouldn't know
(and it's probably half of what you should get). The big deal about
fiber and weight loss is that it takes your body a long time to digest
it compared to other nutrients. This tamps down hunger cravings and
prevents blood sugar spikes. You know how can feel voracious an hour
after eating a jumbo plain bagel? That's probably because your meal had
no fiber.
Number to know: Many experts recommend
25 to 35 grams a day (a medium apple and a cup of oatmeal each have
four, for example); some would love to see us eating even more. Most
adults get about 15 grams a day. If you're pretty low on the fiber
intake, add it slowly to avoid feeling bloated.
4. How much you sleep
Sleep helps the body regulate complex hormonal processes that affect
our appetite, cravings, and weight. There's now ample research that
shows people who get less sleep are more likely to be overweight and
munch on junk food than those who get more. Skimping on sleep may
sabotage your diet as much as the Snickers calling your name from the
office candy bowl.
Number to know: If you're
consistently getting six hours or less, your sleep habits may be
tampering with your weight-loss goals. Most adults need seven to eight
hours a night. A good clue you're getting enough: not needing an alarm
clock to wake up.
5. How many steps you take each day
More and more research shows it's not the hour we spend sweating it
out in the gym that counts, but all the incremental activity that adds
up over the course of the day from things like taking the stairs,
walking over to a colleague's desk instead of emailing, or standing and
pacing while you chat on the phone. Sitting down is bad for your body
and your metabolism-our hunter-gatherer ancestors were constantly on the
move, and so we've evolved not to sit still for hours on end.
Number to know: The magic step count (which you can learn by wearing a pedometer) is 10,000 a day. Most inactive people get 2,000 or fewer.
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