A lot of people tend to associate weight loss and dieting with terms like calorie-counting, low-fat, low-carb, high protein, building lean muscle mass and more recently, gluten-free. These are some of the most popular and most talked about factors when it comes to losing weight, but what about sodium?
Sodium is actually another important factor that should also be considered whenever you are attempting to lose weight. It has its own part to play in the weight loss game, and the question is: how much sodium per day to lose weight?
How Much Sodium per Day to Lose Weight? The Effects of Sodium on Your Body
How much sodium per day to lose weight? Well, sodium is not just a mineral, is it also an electrolyte, and it is actually beneficial to your body in recommended amounts. When it is consumed in excess, however, it can be potentially harmful. By itself, sodium is not a contributor to weight loss or weight gain. But, it is usually added to foods high in fat in order to enhance their flavor. If you only consume the recommended daily amount of salt each day, you can certainly lose weight and maintain better overall health. One of the bets ways to do accomplish this is to avoid foods high in sodium and/or fat.
Sodium itself doesn’t contain calories and therefore does not add extra calories to your weight. However, it can have an effect on how much water your body retains. If you consume large amounts of salt, it increases the amount of water your body holds in. This can cause you to feel bloated and make you gain weight. This is also why your weight will sometimes fluctuate on a daily basis, or even throughout the day. Your body is essentially flushing out sodium and this helps you lose what is referred to as “water weight.”
As an example, if you reduce your daily intake of sodium to a low level, let’s say around 1,000 mg to 1,500 mg per day, you will lose around 1.25 lbs. Only consuming the daily recommended amount of sodium will ensure that your body doesn’t retain any excess water.
How Much Sodium per Day to Lose Weight? Daily Recommended Amount of Sodium
How much sodium per day to lose weight? Well, now that we’ve covered the fact that consuming the recommended daily amount of sodium does not cause you to gain weight, exactly what is the daily recommended amount?
The National Heart Lung and Blood Institute claims that if you happen to be a pretty healthy adult, your recommended daily amount of sodium intake is 2,300 mg each day. On the other hand, if you are suffering from a chronic health condition, like hypertension, diabetes or kidney disease, you should actually consume a lesser amount of sodium each day, 1,500 mg. This level of sodium intake is recommended for individuals who have an increased risk of high blood pressure. This includes those over age 50 as well as African-Americans. If you are unsure of how much sodium you should be consuming on a daily basis, you should consult with your physician.