Does it sound familiar to you? You’ve been watching yourself all week (avoiding garbage, 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 losing weight is a long-term process, you have to be patient. But I’ve learned that focusing only on your weight can sabotage your motivation. Instead, here are five other numbers to think about. Keep track of these and your overall 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 a 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. 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 waists had about twice the risk of dying than those with the thinnest.

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

2. Daily calorie requirement

Our health book editor loves to point out what the most successful weight loss programs have in common: They cut calories. Why? Most likely, you are consuming much more than you think or need.

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

3. Daily fiber intake

You will probably scan food labels for calorie and fat content. But if I asked you how much fiber you are eating each day, I bet you wouldn’t know (and it’s probably half of what you should be getting). The most important thing about fiber and weight loss is that it takes a long time for your body to digest compared to other nutrients. This curbs cravings and prevents blood sugar spikes. You know how you can feel ravenous an hour after eating a giant plain muffin? It’s probably because their food was lacking in fiber.

Number to know: Many experts recommend 25 to 35 grams a day (for example, a medium apple and a cup of oatmeal have four each); some would love to see us eat even more. Most adults eat about 15 grams a day. If your fiber intake is low enough, 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 the Snickers who call your name from the office candy bowl.

Number to know: If you consistently get six hours or less of sleep, your sleeping habits may be disrupting your weight loss goals. Most adults need seven to eight hours a night. A good clue is that you are 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 we spend sweating in the gym that counts, but all the incremental activity that adds up throughout the day, from things like taking the stairs to walking to a colleague’s desk instead. to send an email. or standing and pacing while chatting on the phone. Sitting is bad for your body and your metabolism; Our hunter-gatherer ancestors were constantly on the move, so we’ve evolved not to stand 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 2000 or less.