We just passed the halfway point of summer, and I hope it’s been treating you well. Are you counting down the days of summer? Speaking of counting, are there any numbers you are tracking towards your health goals?
If you are familiar with my program, you know that I am not a fan of counting calories or macros when it comes to losing and maintaining weight. I’ve learned from experience (and science) that when you adopt the restriction mindset, your mind and body rebel, and rebellion keeps you from reaching those goals.
There are, however, a few things I still count on when it comes to my wellness habits because I know how important these things are in weight maintenance. Here’s what I count:
#1 Hours of Sleep
After years of severe sleep deprivation from working long hours in the hospital, it became crystal clear that if I don’t sleep, life is a struggle. Now, I prioritize sleep as best I can. The amount of sleep you need will vary, but a good rule of thumb is to get between 7 and 9 hours per night.
Society praises us if we skimp on sleep and put others’ needs before our own. I’m here to tell you that your sleep translates into your well-being, permeating the lives of everyone around you. There’s nothing virtuous about pushing yourself to stay awake when you could be getting your rest. Make your sleep a priority. You may note that your appetite seems more balanced the more rested you are.
#2 Steps
I’ll preface this by saying that if I don’t reach this goal, it’s not a big deal, but I am mindful of my step count with the help of a pedometer on my watch. The reason I do this is to help me remember that movement is imperative to a healthy body and a healthy weight. I don’t worry about the calories I’m burning. Still, a body that moves is a body that thrives, and I want a thriving body above all else. We are built to move, and if you look at places on the planet where people live the longest, you’ll notice they emphasize activity, especially walking.
Watching the Olympics over the past few weeks has given me an appreciation for what bodies can do. As far as the counting goes, I set a goal of 10,000 steps per day. Where did 10,000 steps come from? It’s completely arbitrary and based on old research from half a century ago. Thanks, ChatGPT! Ultimately, there isn’t a perfect step number, but for me, 10,000 is doable, and it pushes me to move a little more than I otherwise might. If 8000 steps feel nourishing and achievable, then there’s your goal. Try counting on an average day and see where you land. Could you add a 20-minute walk after dinner to move that number?
#3 Water
Again, the amount of water you need depends on your weight, your age, your medical conditions, your activity level, and more, but a good rule of thumb is to aim for drinking half your body weight (lbs) in ounces of water per day. Not to be too graphic, but a way to know if you need more water is to look at what comes out of you in the bathroom. I mean your pee. If it’s very light yellow, you’re probably doing well. If it’s darker, it’s time to fill up your reusable water bottle. Thirst is also an indication that you’re not drinking enough. Water intake is again tied to your metabolic function, including weight maintenance, so keeping track of ounces will only benefit you.
If tracking these things brings you joy and helps you stay on track, then continue your practice. If you’re not tracking any of these but want to start, try focusing on one at a time and adding more as you become comfortable. Pay attention to how these changes impact your well-being—do you sleep better with more activity? Does your appetite stabilize with proper hydration? I’m eager to hear your experiences! And if tracking, in general makes you irritable, maybe a little nudge from a coach could reset your perspective? Let me know!
