Sodium itself doesn't cause body fat, but it can make you look heavier than you are. It binds with water in your body, which is how excessive intake leads to high blood pressure over time -- all that extra water increases your blood volume, which forces your blood vessels to work harder to pump the blood. That same water-binding property can also cause you to retain excess water under your skin, leading to bloating and puffiness. So even though your jeans may not fit the morning after a french fry binge, rest assured it's not entirely permanent.
Fat
That spare tire around your middle is caused by eating more calories than your body needs, pure and simple. There is no particular food or chemical that "causes" fat to accumulate -- you could eat the healthiest diet in the world and still gain weight if you eat too much of it. An extra 500 calories per day leads to an extra pound per week -- 500 calories can be as insignificant as a soda and a candy bar. When you hit the vending machine every afternoon, the pounds creep on quickly. That said, a diet high in sodium can also contribute to weight gain, because food with high levels of sodium are often high-calorie.
Sodium in Food
Even if you never cook with salt or add it to your food, you may still be getting more than the recommended limit of 2,300 mg per day. Fast food is loaded with sodium because it's a cheap way to add flavor. If you would never consider fast food because of the high fat and calorie content, check your kitchen cabinets -- most processed foods are high in sodium as well. Aside from the obvious culprits like chips and boxed meals, many "healthy" foods contain high levels of sodium. Canned soups are notorious for their salt content, even the reduced-sodium varieties. Deli meats, pasta, condiments, cereals and any boxed food that comes with a "flavor packet" is a source of sodium. Whole foods are not immune -- milk, cheese, shellfish, meat and even vegetables contain naturally occurring sodium.
Morning-after Bloat
If you typically keep an eye on your sodium intake, you may still experience bloating after a spontaneous splurge. This is only a short-term side effect of excessive salt intake, so as long as it's only an occasional thing, your overall health isn't likely to be compromised. Make an effort to drink plenty of water and eat low-calorie, "wet" foods like fruit and vegetables. You'll likely feel the need to urinate more, but the fluid buildup will eventually go away. Diuretics are not recommended unless they are doctor-prescribed, because they can lead to dehydration and electrolyte imbalances.
Meal Planning
You can't avoid sodium completely. Some of the healthiest foods in the world contain sodium, and skipping them would be worse for your health than the sodium itself. The key is to eliminate added salt, so there is plenty of room for naturally occurring salt within your daily intake. Don't keep the salt shaker on the table, and don't cook with salt unless it's necessary, as in bread recipes. Experiment with low-sodium salt substitutes, or use herbs and spices to add flavor instead. If you plan to eat a high-sodium food like steak or sausage, pair it with a low-sodium side like a mixed green salad topped with olive oil and vinegar, and make it an occasional meal. To avoid fat gain, always keep the total calorie content of the meal in mind.
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