The Sodium Monster!

soze

I keep charts on about everything to do with my journey. Now I don't track nutrients. However I track my actual weight, 5 week predictor, exercise and calories taken in and calories burned. Also, I advance the 5 week predictor by 5 weeks (of course) to see if I'm actually recording the correct amount of calories eaten.

Now it's been off about 10 lbs since I first started. I have always assumed I that maybe the recipes I'm using don't take into account things like butter, margerine, or oils. Which may be part of the reason. For instance when I make baked fries I brush them with olive oil that has the spices stirred in. (I'll add that to my recipe list next time).

My MFP friends have been politely noting my amazing sodium intake. It was frustrating. I couldn't seem to control it. That stuff seems to be laced in everything. I wanted to give up and did a couple of times. Then I remembered once I had low sodium. So I reflected on that day. Well it seems I only ate natural foods that day, raw veggies, raw fruit, etc. Everything was home prepared. So now the challenge was what can I make from scratch. I also gave up some of my old favorites like cottage cheese and the standbys, canned soup and canned tuna. I love Tuna!

So these past few days I made everything from scratch. Chicken and rice for one.

When I started MFP in October I sat an arbitrary goal to lose 60 lbs. by March 31st and with 3 or 4 days to go my weight shot way up after being so close. So I got my sodium under control within the last few days and dropped about 8 lbs!! Unbelievable!

As I said I track everything, so when logging my weight and the 5 week predictor tonight I noticed that 10 lb difference between the actual weight and the advanced 5 week predictor was reduced to only 4 lbs. difference.

I've always thought calories, calories, calories, whether burned or eaten. Much more to it. Always learning.

alliecore

Bump to go back and read again later. Very good stuff here!

annastacia10

I totally understand the sodium battle. The weeks I am extra conscious of my sodium intake, I have a better weight loss. But it is so hard because it is loaded in EVERYTHING. Unfortunately I don't have the time to prepare my own foods, but do try to consume lots of raw foods like fruits and veggies to combat the sodium intake. Congratulations on your awesome weight loss!

Raynamama

Bump! Thanks for sharing!

That_Girl

Sodium is a HUGE part of losing weight.

I dropped my sodium way down and saw awesome results within the week.

LadyT02182011

Excellent post! Sodium is one of the silent culprits. I know that less sodium has been a major factor in my weight loss journey. I'm able to monitor it because I cook my own foods and keep track of every single thing I put in my mouth. I also be sure to only eat the allotted portion sizes, which a lot of people don't pay any attention to either. But, Sodium is one of the primary reasons that the weight loss doesn't show on the scales as much and as quickly as people would like...especially if they've exercised excessively for weeks on end. Diet is 90% of your weight loss...not exercise.

annastacia10

Bump! Agree completely with the sodium comments. I think as women, who tend to retain fluid even more during um certain times, it's a real battle.

MISTTIMI

Awwwwww yes, the older I get I see that sodium is not my friend, I know it's an electrolyte and we all need it in controlled amounts, but it can play havoc with the scales. It can make your weight fluctuate on a daily basis, It does not contribute to fat loss or gain, but it can make you feel bloated and especially when your trying to lose weight who needs that! :noway:

Zsangel

I've just added sodium to my diary so I can keep track of it.. there really is sodium in EVERYTHING >.<
Just when I thought I was getting it under control too! lol.. Back to the drawing board..

hellen72

My sodium is always way under and couldnt understand the fuss as my diet is not that great. In the summer I have to take on extra salt otherwise I get cramps

Anyway, was looking at my diary after reading this and was staggered that just 3 salt and vinegar rice cakes worth 90 cal in total had 300 of sodium so I can now see how easy it is to go over if u eat the wrong things

As has been said, if u cook from scratch and eat v few preprepared foods including cereal bars then it will keep the count down. I was surprised at how much was in my porridge breakfast which I thought was quite healthy

Those who don't have time to prepare a meal from scratch, what about a fruit meal? Think how many mouthfuls you will get for the same cal as is in your normal meal. My eve meal ( have cooked meal at work) is now 2 bananas, some strawberries sometimes, flax, protein powder and water all blended into a smoothies. It makes loads and is really filling. It comes in at 300 cal.

I have just read a book 801010 diet. It is really good, it is basically a fruit and veg diet but more an eating plan like vegan rather than an actual diet although u can lose on it by cutting the cal. The book certainly increased my inclination to eat more fruit and veg and less dairy ( already vegggie)

rayfromtx

The day I added sodium to my list of controlled substances was a day filled with feelings of powerlessness. There is one mesquite seasoning I use that is loaded with salt and is delicious on meats and salads. It was hard to give up. Baked goods are toughies. My wife has little interest in limiting her salt intake.

We have been cooking without salt for a few years with a few exceptions and that isn't enough. I eat out for lunch and my lunches are healthy but the sodium levels are too high. I have found some good salt free seasonings like Mrs Dash and I use herbs from my garden but I still go over 2500 mg as often as I'm under. I'm on maintenance now so the increased food intake makes it even harder to stay under on the salt. I gave up pickles, olives, salted nuts, and the list goes on. I am not ready to do my own baking and trying to find recipes that work with reduced sodium. The bottled sauces without gobs of sodium are few and far between. There are very few choices of canned beans that aren't loaded with the stuff and seasoning them up is challenging. Potatoes without salt are not quite the same, though we are pulling it off.

In short, cutting back on sodium was far more challenging than losing weight and I have not been as successful with it. I do not suffer with high blood pressure so my motives are not dire in nature. It's mostly three things. Since my diet is so good and my health has gotten so good, I can now tell when I have salted myself up because of how it makes me feel. (kind of dried up in the mouth and such) Second, I can definitely see it on the scale. Third is related to how sodium reacts with fats and the role it plays in plaque build up in the arteries. I'm not as knowledgeable about that as I should be but I think that it is correct.

Good luck to all that venture into the brave new world of cutting back on sodium. I marvel at those that are able to keep it around 1000. Their diets are even better than mine, I suppose. I will keep evolving in that direction. Thanks for the topic Ron.