Sodium is an essential mineral you need in small amounts to maintain fluid balance and regulate nerve impulses. Sodium does not add calories to your diet, and technically it does not cause weight gain in the form of added fat or calories. However, too much sodium in your diet does cause fluid retention and temporary water-weight gain. As part of a comprehensive weight-loss program, limit your daily sodium intake, and eat a healthy, balanced diet.
Daily Sodium Intake
The recommended daily intake of sodium for adults is 1.5 g, or the equivalent of 1,500 mg. The tolerable upper-intake level should not exceed 2.3 g, or the equivalent of 2,300 mg. The average American diet contains 3,400 mg of sodium per day, which exceeds the upper-intake level significantly. The result of a high-sodium diet includes high-blood pressure, kidney complications and fluid retention. The excess sodium binds to the water in your body, increasing blood volume. Over time, this appears as weight gain from bloating or swelling caused by your body holding onto the extra fluid.
Sodium and Weight Loss
Water weight is not the same as caloric weight. You can easily reduce the sodium in your diet to the daily recommended intake and reduce your water-weight retention daily by 2.5 cups, or 1.25 lbs, notes the physical activity and health website Human Kinetics. However, this promotes rapid weight loss that does not last unless you implement healthy eating habits and exercise to lose excess pounds associated with caloric weight gain. Healthy and safe weight loss is approximately 1 to 2 lbs. per week and is achieved by burning more calories than you consume.
Reduce Excess Dietary Sodium
Eliminate fluid retention by consuming the recommended daily intake of sodium. But if you have a health condition, consult your physician for safe dosing instructions before reducing your sodium. Low-sodium and lower-calorie foods include fresh fruits, vegetables and whole grains. Avoid processed, cured or pickled meats, and opt for fresh fish, baked chicken or lean cuts of beef, which have a lower sodium and lower fat content. Flavor your meals with spices and herbs like garlic, pepper or basil instead of table salt. Read labels on packaged foods to determine the sodium content per serving, and cut your portions as needed.
Additional Weight-Loss Tips
Drink water throughout the day to stay hydrated and maintain a continuous flow through your kidneys. Limit soda consumption, and avoid quick convenience foods if possible, because these generally have high sodium, as well as more calories. Replace fast food with meals you prepare at home. If you must eat out, choose low-calorie, low-sodium options like salad or baked chicken. Implement regular exercise in addition to healthier eating habits to burn excess calories. Consult your physician for recommendations before starting a weight-loss program.
References
- MayoClinic.com; Sodium; How to Tame Your Salt Habit; March 31, 2011
- MedlinePlus: Sodium in Diet
- Linus Pauling Institute: Sodium
- Harvard School of Public Health: How to Get to Your Healthy Weight
- Centers for Disease Control and Prevention: Healthy Weight
- Human Kinetics: Manipulate Sodium For Safest Rapid Weight Loss
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