SODIUM INTAKE - HELP!

michonw

UGH! I just realized I can add the catagory "sodium" to my food diary and it's freaking me out!! I didn't realize how much sodium was in a boiled ham slice. I like my ham roll-ups...I need to find ham without so much sodium. I feel like I'll never get this weight off if I can't stay within my sodium range. I drink a TON of water during the day, but I'm stressing that I'm not drinking enough to handle the sodium. Does anyone know a lot about sodium and the way it affects weight loss? I'm not adding salt to things, but what I'm having apparently has a lot of sodium. Feel free to look at my food diary and I would love to have some feed back. I'm pre-diabetic, so I am focusing on my sugar and carb intake at this point.
Thank you in advance!!

trlyblssd79

Same thing here - until I started tracking food on this food diary log I had NO CLUE to how much sodium I take in. I was completely shocked and am amazed at how fast I use up my sodium intake. It is ridiculous and I am guessing the only way to cut down on the sodium is to avoid as much processed food as possible.

DopeItUp

UGH! I just realized I can add the catagory "sodium" to my food diary and it's freaking me out!! I didn't realize how much sodium was in a boiled ham slice. I like my ham roll-ups...I need to find ham without so much sodium. I feel like I'll never get this weight off if I can't stay within my sodium range. I drink a TON of water during the day, but I'm stressing that I'm not drinking enough to handle the sodium. Does anyone know a lot about sodium and the way it affects weight loss? I'm not adding salt to things, but what I'm having apparently has a lot of sodium. Feel free to look at my food diary and I would love to have some feed back. I'm pre-diabetic, so I am focusing on my sugar and carb intake at this point.
Thank you in advance!!

Sodium has zero effect on fat loss. Yes, it will cause some water retention temporarily but in the long run it doesn't mean anything if your goal is simply dropping the fat.

I have the same problem but I don't worry too much. Nowdays I get 2500-3000 on average a day which I've pretty much accepted. I just try to get lots of potassium to offset, I try to sweat a bunch a day, and I try to keep up a high water intake amount (10-12 cups of water a day typically). If you don't have blood pressure issues you're mostly fine.

Avoid deli meats and processed foods in general, when possible. Everything has sodium in so it's easy to get a lot no matter what you eat.

Also, you asked for a critique of your diary but you did not open it up to public - no one can see it unless they're already your friend.

cydonian

Any cured meats are going to be astronomical in the sodium department. Sodium doesn't affect weight loss but it can have other health effects on you now (water retention, bloating, poor skin) and in the future (heart and liver problems). Browse the organic section at your grocery store, or an organic store all together, and see if you can find a low sodium version of your favorite deli meats. Avoid pre-packaged and processed foods on days where you do eat the deli meat to try and keep your sodium under control.

hbrittingham

If you really have to have ham, try Boars Head. They are usually much lower than even the lower sodium deli meats at the store.

http://www.boarshead.com/pdf/NutritionBook_06_2011.pdf

If you roll up cheese, check the sodium on that, too!

michonw

THank you very much for your information. I have never bought organic anything, but I will start looking there now.

michonw

Thanks so much for your information! I'm new here, so I will try to figure out how to showmy food diary.

wickedcricket

Try not to stress too much about the sodium, unless you have high blood pressure or something. Your body NEEDS sodium to function properly and by that I mean REGULARITY! if you cut back sodium too much, you could be constipated. BADLY. You don't want that. I dont even know what other side effects are and I don't want to.
Too much sodium is bad, I agree. But not enough isn't good either.

jojoworks

MFP sets your sodium "goal" at 2,500 mg / day. Most experts now recommend that you stay UNDER 2,000 mg sodium / day with a preference to aim for 1,500. To accomplish this you really have to reduce the amounts of processed, pre-packaged foods you consume and read labels like crazy and understand what the recommend portion size is.

Reducing processed and pre-packaged foods normally has a very good impact on your weight loss efforts because making your own foods with good and healthy ingredients usually results in you making better food choices.

If you want people to look at your food diary and comment you need to change your settings and make it public.

good luck and happy eating!