f you’re trying to lose weight, then the number on the scale shouldn’t be the only number that you think about. Many other figures can help sharpen your strategy to help you achieve the figure you want. The following are some useful numerals that may inform your weight loss.

0 : the number of calories in diet sodas, which contain processed artificial sweeteners yet don’t aid in weight loss. Artificial sweeteners have not been shown to help people lose weight and there is some evidence that they may actually stimulate appetite or at least make you feel like its okay to over-indulge in something else.

1/2 : the portion of your plate that should be filled with vegetables at lunch and dinner. The other half should be divided into one quarter plate of lean protein, such as beans, eggs, tofu, fish or chicken, and one quarter plate of whole grains such as barley, quinoa, brown rice or whole-grain bread. This is a simple strategy for creating calorie-controlled, balanced meals without having to worry about calories.

1 : the maximum number of hours you should wait to eat breakfast after waking up. Break your overnight fast early in your day to help get your blood sugar levels in an optimal range and jump start your metabolism. The longer you wait, the further your blood sugar can fall, which can set some people up for a day of sugar and carbohydrate cravings. People who eat breakfast, especially one that includes whole grains, tend to weigh less than people who skip breakfast.

2 : the minimum number of individuals you should have in your support network. You need to have someone you can call on for encouragement when you’re struggling to stay on track. We all have days when we don’t feel like exercising or when eating a container of ice cream feels more comforting than a hug. Having cheerleaders and supporters will make weight loss much easier, especially when there are bound to be saboteurs in your life. A buddy who will provide practical support, such as a work out partner or a healthy dining companion, is important, too. They can give you the courage you need to try a new exercise class or vegetarian restaurant. Weight loss is not something that is easy to do on your own and the more support you have, the more likely that you will succeed.

3 : the number of servings of dairy or other calcium-rich foods you should consume each day. Adequate calcium from food sources can aid in weight loss. In fact, studies are beginning to show that people who include calcium-rich foods in their weight-loss plan lose more weight and significantly more fat than people who don’t make dairy or other high-calcium foods a priority. In addition to nonfat or low-fat milk and yogurt, dark leafy green vegetables, canned salmon and sardines, white beans, dried figs, almonds, some mineral waters, tofu and calcium-fortified foods can all help you meet your calcium goal.

4 : the number of Hershey’s Kisses that secretaries in a research study ate when a bowl of 30 chocolate Kisses was six feet away from their desks. When the kisses were in a desk drawer, they ate six and when the bowl was on their desks they ate nine. To control your intake of enticing foods such as chocolate, learn from the secretaries and keep them concealed and as far away as possible.

5 : the number of ounces of whole grains you should eat each day. Whole grains fill you up, provide long-lasting energy and help control blood sugar, all of which make it easier to control your weight. Studies have shown that the consumption of whole grains is inversely associated with age-related weight gain, so the more starch servings that you make whole grain, the easier it will be to control your weight. Some whole grains are less processed than others, which is preferable for reaping all the benefits that whole grains have to offer. Look for oats, barley, quinoa, bulgur or tabbouleh, kasha, brown rice, and wild rice when you’re choosing high-quality whole grains.

6 : the minimum number of hours that adults need to sleep each night. Most people need six but some require up to nine to function optimally. Adequate sleep plays an important role in maintaining a healthy weight, while inadequate sleep increases the risk of obesity and type 2 diabetes. Too few hours of sleep can alter hormones that are responsible for appetite and can lead to impaired glucose tolerance (a precursor to diabetes), which increases appetite. Also, if you’re sleeping, you’re not eating, so fewer waking hours can mean less food eaten. Getting the amount of sleep you need will return your blood sugar, hormones and appetite to their normal state so that you can start weighing less.

7 : the weekly frequency with which you should weigh yourself. Yep, daily weigh-ins seem to be one of the best and easiest tools that you can use to keep yourself on track. It only takes a few seconds in the morning to check on your progress. If you’re losing weight then you know what you’re doing is working. If your weight is creeping up, then you know that you need to make some changes—fast—to get yourself back on the weight loss path. Once you lose weight, daily weigh-ins will help you maintain your weight loss.

8 : the minimum number of cups of water you should drink each day. Water can help you burn calories faster, break down fatty tissue in the body, and carry out the waste created by fat loss. If you are retaining water, drinking enough water will help reverse bloat and bring you back into fluid balance by diluting the salt concentration of your blood. Plus, you may actually eat less when you’re well hydrated, since water helps your stomach feel fuller.

9 : the total number of servings of fruits and vegetables that you should eat each day. Produce is the ultimate weight-control food because it is low in calories and high in vitamins, minerals, phytonutrients and fiber, which all work together to control weight and blood sugar. When you’re trying to lose weight or maintain your weight loss, fruit and vegetables are your best friend since no other foods provide similar nutrients in such a satisfying, low-calorie package. Try to eat at least three cups of vegetables and two cups of fruit a day to reap the weight-loss and nutritional benefits.

30 : the minimum number of minutes you should exercise each day. Adding physical activity to a reduced-calorie diet will increase your calorie deficit so that you can lose more weight in a shorter period of time. The combination can also help prevent muscle loss, which will be very important when you want to stop losing weight and start maintaining it. A large study of people who lost at least 30 pounds and kept the weight off for over five years found that they do so, in part, by exercising at a moderate level for one hour a day. If finding the time to exercise is an issue for you, new studies indicate that interval training yields dramatic fat burning results and that ten minute bouts of brisk walking four times a day can have similar benefits to exercising for 40 minutes straight.

31 : the extra percentage of ice cream that people served themselves when given medium-sized bowls instead of small bowls. When larger spoons were paired with the larger bowls, people served themselves 57% more ice cream. Larger portions mean more calories, so if you’re trying to lose weight, use smaller dishes and utensils to help control portions and calories.

Losing weight and keeping it off requires knowledge about yourself and what you eat. I hope that these numbers will help you understand both a little better so that you can use that information in devising your personal strategy. Creating and maintaining dietary changes might never be as easy as 1-2-3, but planning to avoid or deal with obstacles and monitoring your progress in a food journal will help ensure your success. And here’s one more number: 2; the number of years after which maintaining your new healthy weight will get easier.