Sodium doesn't really impact weight loss, especially over the long-term. No matter how much you salt your food, it won't increase your caloric intake. And calories are the most important facet to any weight-loss plan. Eating fewer calories than your body burns causes you to lose weight, regardless of sodium consumption. That being said, your sodium intake can affect your body weight to some degree, but only in regard to fluid retention.
Fluid Retention
Sodium is best described as an electrolyte needed by the body to maintain its balance of fluids. It does this by attracting and holding water, explains MayoClinic.com. Diets high in salt can increase the amount of sodium in the body. To offset this increase in sodium, your body begins to retain water. This can translate into a temporary weight gain, but has nothing to do with fat.
Salt Consumption
Reducing your intake of salt inevitably decreases the amount of sodium in the body. As the concentration of this electrolyte declines, the kidneys begin to expel fluids to bring the correct balance of sodium and water in the body. With very low sodium intake, you can expect to lose just over 1 lb. of water weight on the first day of this dietary change, advises Human Kinetics. After about a week, you may see a loss in water weight of up to 3 lbs.
Misconceptions
Unlike caloric restriction, continuing to limit your sodium intake won't compound its effects. There's only so much water your body can expel. Following a low-sodium diet for an extended period of time only serves to keep the water weight off. It does nothing to promote additional weight loss week after week.
Recommendation
Though you can consume 2300 mg of sodium a day, the American Heart Association recommends keeping your intake to no more than 1500 mg. This amount is beneficial in preventing and lowering high blood pressure, which decreases your risk of heart disease, heart attack and stroke. This amount may also help maintain the proper balance of fluids in the body.
Sodium
To reduce your sodium consumption, you can make very simple lifestyle changes, most of which involve your diet. Eating more fruits, vegetables, legumes and whole grains can help decrease your intake of processed foods, which tend to be higher in sodium. Checking food labels and avoiding adding salt to your foods can also be of great benefit.
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