While you may avoid adding salt to your food as a means to reduce bloating and weight gain, you may be surprised to learn how much salt is present in foods that one may not even consider. While salt is a necessary component for the body as a means to maintain fluid balance in the body, a person should aim to consume between 1,500 and 2,400 milligrams of sodium per day, according to the Mayo Clinic.
Step 1
Reduce the amount of processed or prepared foods eaten. These represent an estimated 70 percent of a person's sodium intake during the course of a day. This includes anything packaged, such as canned vegetables, canned soups, lunch meats or frozen foods. Not only do manufacturers use sodium to flavor foods, salt also enhances food preservation.
Step 2
Replace these processed foods with more natural foods, which will help you to lose stomach fat while reducing sodium intake. These include vegetables, fruits, whole grains and low-fat meats. Keep in mind, however, that some foods do include sodium when consumed in their natural state.
Step 3
Reduce (or cut out altogether) condiments that are high in sodium content. These include soy sauce (which has more than 900 milligrams of sodium per serving) and ketchup (which contains more than 1,000 milligrams of sodium per serving). Refraining from adding these condiments can help to make a significant impact on your total sodium intake and waistline.
Step 4
When grocery shopping, be sure to read the food labels in order to ensure you are not purchasing foods that contain "hidden" amounts of sodium. Many foods are labeled as low-sodium, which can give you an easy frame of reference as to what foods contain lower sodium amounts.
Step 5
Choose low-fat, low-sodium dairy products, such as fat-free or low-fat milk, low-sodium cheeses and low-fat yogurt. Consuming dairy products that contain less fat not only helps to reduce belly fat, it also helps to lower overall sodium intake.
Step 6
Another source of added sodium comes from restaurant or fast-food meals. Whenever possible, ask your server to request that the restaurant chefs prepare your food without salt or with adding as little salt as possible.
Tips and Warnings
- Replacing added sodium with herbs, spices or salt-free seasonings helps to not only add flavor, but also to reduce sodium.
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