Sodium and Weight Loss

Sodium, more commonly referred to as salt, is found in most packaged and processed foods, such as deli meats, canned soups, condiments, dressings, chips, crackers, cookies and frozen dinners. While the body needs a small amount of sodium for optimum health, excessive sodium is harmful to the body and can prevent or inhibit weight loss.

Sodium

• Sodium, an essential mineral, helps maintain the balance of fluids in the body, assists with the transmission of nerve impulses and plays a part in the contraction and relaxation of muscles. The American Heart Association recommends consuming no more than 2,300mg of sodium, which equates to approximately 1 tsp. of salt, per day. The American Heart Association also recommends that African-Americans, adults that are middle-aged or older and individuals with high blood pressure should consume no more than 1,500mg per day.

Water Weight

• It is a misconception that all excess weight is due to excess fat. While roughly 90 percent of excess weight is caused by extra fat on the body, the remaining 10 percent is composed, at least in part, due to increased water gain because of excessive consumption of sodium according to Weightlossforall.com.

Function

• Because sodium helps maintain the balance of fluids in the body, excess sodium effects that balance. When an individual consumes more sodium than is necessary, the intestines and kidneys become overworked to deal with the excess sodium. If the kidneys cannot eliminate enough sodium, sodium will accumulate in the blood stream. This in turn causes the body to hold onto additional fluids, which results in weight gain.

Weight Loss

• Individuals trying to lose weight must be mindful of their sodium intake and focusing on eating a diet low in sodium. However, be aware that initial weight loss, particularly on fad diets, is often attributable to water weight reduction. When an individual reduces or limits consumption of food in order to lose weight, dietary consumption of sodium is also reduced. This decrease in sodium will allow the kidneys to work properly and finally rid the body of excess sodium along with the water weight.

Tips & Suggestions for Dietary Sodium Reduction

• Choose frozen and fresh fruits and vegetables over canned ones. When selecting beans and soups, choose no salt added or low sodium varieties, and pick unsalted seeds over salted ones. Limit consumption of salty snacks, such as chips and pretzels. Use spices and herbs instead of salt to enhance the flavor in your meals.