Salt is made up of 40 percent sodium and 60 percent chloride. Sodium and chloride are important electrolytes — charged particles called ions — that help to maintain fluid balance and biochemical processes in your body. However, too much dietary sodium can increase your risk of health complications like high blood pressure, heart disease, kidney disorders or swelling of extremities. Weight that you may gain from high dietary intake of salt generally comes from fluid retention — so-called water weight. Reducing salt consumption can prevent swelling, but you also need to create a calorie deficit to lose actual body fat.
Step 1
Lower your total daily sodium intake to 2,300 mg or less. Sodium found naturally in foods like vegetables, fruits, dairy and meat varies, but it is the added sodium in processed foods you should keep close track of when trying reduce your daily intake. Cured meats like ham, cold cuts or bacon and packaged foods generally have added sodium for flavor and to extend shelf life. Check nutrition facts labels for sodium content per serving to track your intake and stay within your daily goal.
Step 2
Stop using table salt and flavor your foods instead with herbs and spices. One tsp. of table salt has 2,325 mg of sodium, MayoClinic.com reports — which exceeds the U.S. government's recommended daily intake. Try herbs like thyme, basil or sage and curry spice, turmeric or garlic to enhance the flavor of your foods without adding sodium.
Step 3
Drink plenty of water throughout the day. Proper hydration helps reduce your blood sodium levels and prevent water-weight gain from swelling. Healthy average water intake is 8 to 10 cups per day, but this can vary based on your activity level. Consult your physician for fluid recommendations to keep your sodium levels low and manage your weight.
Step 4
Eat fresh fruits and vegetables instead of canned foods. Fresh produce has trace amounts of sodium, which generally does not affect your weight. However, canned foods often have added sodium as a preservative.
Step 5
Replace high-fat foods and refined grains with lean forms of protein and whole grains. Fatty foods and refined white grains often have added salt and higher calorie content. Opt for skinless baked chicken, grilled fish, dry legumes and wheat breads or pastas to reduce your salt intake and cut calories for weight loss. Low-fat dairy products can also help your weight-loss efforts, but check the sodium content, which can be higher in some brands.
Tips and Warnings
- Cutting salt from your diet alone will not lead to fat loss. Also reduce your daily calorie intake and incorporate regular exercise to maximize your weight loss results. Consult your physician before starting any weight-loss program. The DASH — dietary approaches to stop hypertension — diet for reducing salt intake helps keep your blood pressure in normal range and can also aid in weight loss.
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