Salt Intake--need more to loose?

annacataldo

Ive been "Dieting" now for 10weeks total.
When I started out, I was having alot of trouble keeping my salt intake below the recommended 2500mg. I think in my first month I had a total of 1 day where I was under 2500. My second month began to have more and more days, but still not near everyday. I was losing alot of weight so I wasnt trying to lower the number to loose more weight, I was just trying to lower the number to try to be as healthy as I could, and if I lost more, great. I had lost about 25pounds in 7weeks, and was trucking right along. My scale never once went up, it either stayed the same or went down. I always weighed myself at the same time of day, before eating, after using the restroom; every single day.. Not once did my weight go up.

For the past roughly 3weeks I have come to an abrupt hault. My scale was changing every day. Id lose 1/2 a pound one day and then the next go up two pounds, and fight for the entire week just to get back to where i was. This was not normal for me at all. At the end of that week after struggling to go back down, id finally lose an additional lets say half pound from my lowest recorded weight, and feel like "great, im starting to loose again", and then only to get back on the scale the next day, go up 2pounds and fight all week again, just to get back to where i was; this then happened for a 3rd week in a row. In 3 weeks I had lost a grand total of .7pounds; before I was averaging 4pounds a week loss (I have alot too lose; started at 313).

I am currently 286 pounds. Day before yesterday, I went over on salt. Like alot. Near doubled it. I also went over on calories by like 80 calories, because I was so miserable from not losing, i didnt care and just needed a break.

To my surprize, I got on the scale the following morning (yesterday), and lost .8pounds. I wondered to myself; how can I have such a crappy day, and lose so much? WAIT A MINUTE... 3 weeks ago was about the time I had finally figured out my sodium, and went from constantly being over, to constantly being under. I went from having 2600 or so mg a day, to having sometimes 1500, or 2000, or 2300, or whatever the number was, but almost always being under.

Still skeptical that I wouldnt gain back two pounds the very next day and struggle again all week like I had been doing, yesterday I decided to test my sodium theory. I went over on salt. Instead of trying to be as low as I could, I didnt care. I got to like 3000mg; I had chinese and subway, and whatever else (that was healthy--for the most part), and i didnt think id loose today, I was just testing it; I also maxed out calories again. I thought Id probably go up from water retention from salt, or maybe stay the same; or hell, even go up since my body was being funky like that lately... For the second day in a row, I lost .8pounds today. 1.6lbs in 2days just by going over on salt.

Bit of history---I always eat my calories, and I always am at least 1200minumum net a day (with a rare occurance that im not). Usually I eat around 1500 calories a day, but sometimes I go to 1600 or so... Im suppose to eat 1660.

I know its not healthy to have too much salt, and I know you dont want to go too low on salt, but I thought this was odd, to go over on salt and it help me loose.

But now that I see that its helping me loose it makes perfect since to why I havent for 3 weeks now. I havent changed anything except eating less salt.

Has anyone else experienced this, and anyone have any explanations? Do I need more salt because Im heavier? As I loose will I need less salt? Im really curious as to why this is happening.

WifeMomDVM

Honestly, I think this is a fluke. Your body is constantly making adjustments when you change your diet. While salt does play a major role in fluid retention and the balance of electrolytes, I don't think eating more salt contributed to your weight loss. I think had you not increased your salt, the weight would have come off anyway from your exercising and making healthy food choices. While water retention does contribute to some fluctuations on the scale, I wouldn't worry too much about it. Don't obssess over the numbers (especially those based on water retention or caused by dehyrdation). The bottom line is too much salt is going to put you at risk for high blood pressure and a host of other problems.

As you already know, this is not healthy. Therefore, I want to encourage you to stick with the lower sodium choices whenever possible.

Congrats on your progress so far and don't get discouraged if the scale doesn't always change when/how you want it to. You have to remember this is for long term health. Stick with it and you'll get there... eventually. There's just no quick fix so be really patient and keep plugging away at it, even if the scale seems to get "stuck."

Good luck!

PNWriter

Sounds like you hit a plateau to me. Definitely don't have more salt, but sometimes jolting your body with more cals one day and less the other can jump start it. If you're supposed to eat 1660, one day, eat 1800, then drop to 1500 the next, 1800, then 1500. As long as you average 1660 per day, try to bounce up and down for about a week, add some exercise and drink lots and lots of water. You'll start to lose again.

Cookie22684

I know when my weight lost came to a stop i looked at my salt intake and i was always over, i decided i would not go over 1500 and now i am losing a pound every week

BehindBlueEyes988

Salt is a huge factor of fluctuating weight like that because it forces your body to retain water, causing the fluctuations. I use to eat a lot of salt every day as well, but now I can usually keep it at around 1800mg a day and since doing that I've lost weight. Got over my plateau and feel better as well. Salt is deceivingly bad for a diet and can effect your weight loss significantly

jenilla1

Increasing sodium does not cause you to lose weight. The fact that an increase in your sodium occurred at the same time as your weight loss was totally random.

Lleldiranne

I really doubt that salt was the cause of it. Even if it was, that's not how you want to be loosing weight. Why? Because the only thing salt would be affecting (regarding weight loss, not talking overall health) is water weight. What you want to be loosing is weight due to fat, yes?

It sounds like you've hit a plateau. For some people, eating just a bit more could be the catalyst to breaking past this. You also want to make sure that you are changing up your exercise routine often enough that your body doesn't get bored.

Also be aware that a "diet" shouldn't be a temporary "till I lose the weight, then I can go back to eating normal" thing. You want to make lifestyle changes that you can live with long term, or the weight will come back. So if eating 100 calories more helps you feel like you're not starving yourself, it will probably be okay. The weight won't come off as slowly, but that's fine. (Also slightly increasing the intensity of your exercise will help you be able to eat a bit more, and as you build muscle that will also boost your metabolism, so you won't always be quite as low as you've been holding to, but you will still have to think about your food choices).

AnnaPixie

It would be very unusual to lose because you up your salt, but hey, we are all different. Perhaps you lose salt through sweating more than usual? So you need more than usual. Or you drink tons of water? I dunno! But whatever works, go with it. I think finding your own nuances is what matters. I know if I eat a sodium packed meal I put on 2lbs overnight! :grumble: But then other people just aren't affected by the sodium thing..... *shrug*

I dont really get the limit on salt anyhow. I mean, you'd think that the 2500mg would be variable depending on height and weight like most other stuff is? As a percentage, rather than a fixed total makes more sense.

Anyway, this is all guess work. I dont know for sure. But congrats on losing 25lbs, that rocks! :bigsmile:

annacataldo

In response to some of the answers... I drink 15+ cups of water a day. I dont sweat prevusly because I do not excercise, therefore I can't change my excercise routine. I count soley on my diet and those numbers to loose my weight. Again, for 7weeks I had a high sodium diet and as soon as I started going under salt and having low numbers, I stopped losing, until I increased salt intake and the minute I did, I've been losing again.

annacataldo

Id also like to say that not having enough sodium can lead to stroke & all types of health issues, and a low sodium diet is considered like 2200mg or 2300mg ( I can't remember which)...im not talking about doubling my sodium here. Im talking about eating healthy and not worrying so much about sodium intake, and if I max it out or have 2600, not letting it bother me. Im not saying im going to get that salt by eating fries and deep fried food.

I also want to apologize for calling it a diet, I know this is a change for the rest of my life. I've never had a problem eating healthy food, I love it, just before id get my lunch at mcdonalds and sometimes breakfast too

Tangerine302

That's interesting though! I know salt isn't good for you, but it's still interesting what you have noticed. I guess you could try it again and see if it does it again? I don't know? Probably wouldn't want to go too high on the salt though.

annacataldo

I just wanted to update since its a new day. I lost an additional 1.6lbs today. 3.2lbs in 3days just by not paying attention to sodium. In my diary it says I had 2000mg yesterday, but I think the number should be higher cuz my chicken was marinated which added salt, and I added salt& pepper to my salad.

annacataldo

Ive lost 4.6lbs in 6days by increasing salt. I havent done anything else differently. I havent been eating differently other than instead of not putting dressing on salads to avoid the sodium, i add the dressing; and instead of having my air popped popcorn without salt, i add a few sprinkles of salt, etc.

annacataldo

oh i did my math wrong.. lol 4.6lbs in 5 days, 6lbs in 6 days...