Sodium and Weight Loss

Sodium and Weight Loss If you've tried out any diets lately, then you've probably heard how bad sodium can be for weight loss. And these diets aren't wrong. Daily sodium intake plays a very significant role in body weight, particularly when it comes to water retention. This article looks at the relationship between sodium and weight loss, and reviews some simple tips for cutting down on your sodium and burning some extra calories. Why Your Body Needs Sodium First, it's important to understand why your body requires sodium in the first place. Sodium is used for a number of basic bodily processes, including the transmission of nerve signals and the function of muscles. But its most important role is in the balancing of key bodily fluids, particularly calcium and potassium. This balancing act is vital to maintaining your body's homeostasis or equilibrium. It's recommended that adults get at least 500 mg of sodium per day in order to meet these basic physiological needs. The ideal level of sodium intake is 2400 mg per day. To get an idea of that figure, there are 2300 mg of sodium in 1 teaspoon of salt! The 3 main sources of sodium are table salt, salt that is added to foods during processing (usually as a preservative or to enhance flavor), and the salt that occurs naturally in some foods, such as meats and dairy products. Sodium and Weight Loss Sodium intake can have a noticeable impact on your weight loss efforts. First, excess sodium in your diet will cause excess water retention, which will make you appear larger and more bloated. This will undoubtedly make getting toned and ripped a difficult task, as you'll likely never reduce the excess water, no matter how much fat you actually burn. New research indicates that excess sodium also leads to excess white fat mass. It seems that sodium actually enlarges the fat cells, causing them to store more glucose. When consumed in combination with fatty or sugary foods, sodium also has the ability to mess with your metabolism and cause hunger spikes and cravings! In addition, sodium contributes to hypertension, which is also linked to obesity. It can be an overall factor in the development of metabolic syndrome and type 2 diabetes. How to Reduce Sodium Intake Although it may be difficult at first, you'll eventually stop craving salty foods. There are a number of simple ways to cut down on your daily sodium intake: Watch food labels and buy foods that are low in sodium or sodium free. Go for natural, unprocessed, and whole foods whenever possible. Avoid fast food, canned food, and frozen food which often have added sodium. Replace your table salt with a sodium-free seasoning. Use fresh herbs in your cooking rather than salt. Drink lots of water to ensure adequate balance of bodily fluids.  How to Burn Extra Calories Now that you've reduced your daily sodium intake, let's review a few simple dietary changes to promote weight loss: Eat foods that boost your metabolism and burn more fat and calories. Try a naturally-based fat-burning supplement. Replace bad fats (trans fats and saturated fats) with healthy fats like omega-3 fatty acids.

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