Whats more important Calorie or Sodium Count?

monst76

I've been doing well and lost 8 lbs since I started my lifestyle change 2 weeks ago, I usually check Cal., Fat, Proteins, Sugar & Chol.. and have been very successful of Hardly ever going over my count in all of the areas listed. I've been looking though the site and I read that Sodium is a big contributer to weight gain/loss. So I switched it out to check my Sodium intake to my surprise it's way over like double what I should be eating. Not really sure what I can do to change my diet any further or if I should just stick with whats been working so far.

Lozze

Well if you're asking for advice, I would cut out the Dunkin Donuts for breakfast every morning. Also the Subway for lunch most days.

I think calories are more important than sodium. HOWEVER that much sodium and eating fast food every day is not good for you.

Redflower42

I would say calorie count.

Justjoshin

Calorie count is more important. But your sodium intake is ridiculous.
Stop eating/buying processed food.

Take some time and make your own meals.

BioQueen

Sodium causes water retention, but will not really affect how much fat is on your body. The best way to eliminate excess sodium is to eat less processed foods and opt for cleaner choices. Sodium is found in a lot of deli meats, canned goods, soups, sauces, etc.

ElizabethRoad

Not really sure what I can do to change my diet any further or if I should just stick with whats been working so far.

Really? You can't figure out what you could do to cut your sodium? You eat Dunkin Donuts, Olive Garden, high-sodium turkey-and-cheese wraps, and canned soup every single day.

monst76

Not really sure what I can do to change my diet any further or if I should just stick with whats been working so far.

Really? You can't figure out what you could do to cut your sodium? You eat Dunkin Donuts, Olive Garden, high-sodium turkey-and-cheese wraps, and canned soup every single day.

Thanks For the friendly advise..lol

To be complete honest I've never taken any classes on eating properly and really was asking a question about what I can do in place of the process food. I can see that the choices I've been making isn't working on the level of the sodium. It seems like my choice with food have never been all that great, hence the reason that I was 448 lbs on December 31. Now I'm 410lbs and my choices have been a lot better the last 2 week I lost 4 lbs each week since I started this program and to be honest have been eating a lot more food. I figure this is something that I can finally do, I can eat not be hungry all day and still lose weight 2-4 lbs a week would be perfect for me. Then I see someone talking about sodium, so I check it out and it's ridiculous. I guess I got frustrated that every choice I make about food seems to have negative consequences. I was asking the question because I need help continuing to lose weight and make better choices to help continue my weight loss. Thanks

avk9802

Calorie count for sure but still watch your sodium intake.

ElizabethRoad

Fine:

Instead of going to Dunkin Donuts every day, try eating some cereal or scrambled eggs.

Instead of eating canned soup every day, try making some from scratch.

Instead of eating processed food, try cooking.

KimbersNewLife

Not really sure what I can do to change my diet any further or if I should just stick with whats been working so far.

Really? You can't figure out what you could do to cut your sodium? You eat Dunkin Donuts, Olive Garden, high-sodium turkey-and-cheese wraps, and canned soup every single day.

Wow guys really? This is why my food diary is private...way to cut someone down!!! Shame Shame

janf15

They are equally important. Perhaps sodium is more important to start with. Water hangs on to sodium (weight gain) but with too much sodium you run the risk of high blood pressure.

Calories should be self explanatory!!! And looking at the comments. You really need to do an overhaul to your food. Enuf said.

TourThePast

Not really sure what I can do to change my diet any further or if I should just stick with whats been working so far.

Really? You can't figure out what you could do to cut your sodium? You eat Dunkin Donuts, Olive Garden, high-sodium turkey-and-cheese wraps, and canned soup every single day.

Wow guys really? This is why my food diary is private...way to cut someone down!!! Shame Shame

Yeah, not too tactful.

But correct.

Lozze

^^^ This. What was posted in response was just nasty.

To be complete honest I've never taken any classes on eating properly and really was asking a question about what I can do in place of the process food. I can see that the choices I've been making isn't working on the level of the sodium. It seems like my choice with food have never been all that great, hence the reason that I was 448 lbs on December 31. Now I'm 410lbs and my choices have been alto better the last 2 week I lost 4 lbs each week since I started this program and to be honest have been eating alto more food. I figure this is something that I can finally do, I can eat not be hungry all day and still lose weight 2-4 lbs a week would be perfect for me. Then I see someone talking about sodium, so I check it out and it's ridiculous. I guess I got frustrated that every choice I make about food seems to have negative consequences. I was asking the question because I need help continuing to lose weight and make better choices to help continue my weight loss. Thanks

Hey, don't sweat it. People will try and get on their high horses, even when they're trying to help. (and I hope I didn't come off that way)

You''ve had a great start. Like I said calories are more important but you do need to cut down your sodium. Maybe try learning a new breakfast. Have that two or three times a week as opposed to the current Dunkin Donuts option. I personally do a cheese and ham toasted sandwich. At your size you'd need more calories than I do so why not two? You can make one for around 200-300 calories (depending on what brands you buy) and they're very, very simple.

You've also got a great start with your water. I would aim for four a day currently.

Baby steps. You can do this and you've had a great start!

Bosbes

I think it's great that you're changing the way you eat. You are at the start of a journey
For weight loss, calories are more important then sodium.

Changing your habits is extremely hard and the most important thing is to stay committed. If you try to do everything right at once, there's a big chance it would be too much at once. That would be discouraging. So I suggest you stay here and track your calories, read other food-diaries from successful losers on MFP and also look for other information resources. Try to educate yourself on healthy eating, maybe learn how to cook (it's fun!). And just remember to take one step at a time.

behind_blue_eyes_83

Maybe start changing one thing per week? If you make your own healthy breakfast (porridge?) in the first week, and see how much the sodium comes down, and then lunch and so on. If you do it slowly and replace your current favourites with stuff you love, you shouldn't feel so deprived. I hate that feeling of 'doh! I thought I was doing really well, but I've been messing up with this thing I never knew about!'

bethdris

I've been doing well and lost 8 lbs since I started my lifestyle change 2 weeks ago, I usually check Cal., Fat, Proteins, Sugar & Chol.. and have been very successful of Hardly ever going over my count in all of the areas listed. I've been looking though the site and I read that Sodium is a big contributer to weight gain/loss. So I switched it out to check my Sodium intake to my surprise it's way over like double what I should be eating. Not really sure what I can do to change my diet any further or if I should just stick with whats been working so far.

If I were you I would start "batch cooking"...take 1 day a week and cook a whole pack of chicken, a package of ground turkey, and a pound of hambuger...Makes meals out of them where all you need to do is add side dishes. For breakfast drop the DD and make hard boiled eggs, eat nuts, vita muffins, fresh fruit..(that can al be eatin on the go). For lunches you can use the meals you cooked ahead of time. Then for dinner make something at home.

Add more fresh fruit and vegetables...you can do it!

docturtle

I alternate...one day I watch my calories and try to scale back, another day I watch sodium and try to scale back, another day it's sugar...sometimes it's fat, sometimes carbs, and sometimes even cholesterol. It works for me...everything in moderation.

sarahbear1981

Calories are more important by far! Just make sure to drink lots of water to flush that sodium. You are doing great. You have started making small changes that have made a big difference for you. Just keep going one step at a time. Try cutting out a trip for fast food once a day at first and then go from there. Try making your own yummy breakfast sandwhich at home. Ignore the haters and the criticism. If what is working for you is working for you then keep on going! Good luck.

almomnc

I have been guilty in the past about too much sodium in my diet so it's hard for me to tell someone to cut it out. I try really hard to never eat out. I have access to a few cafes where I work and I still bring in food from home. I am a Starbucks addict but I started making my fraps at home and I actually like my own better now!! It's fat free and low cal. It's hard to change too much at once but I knew the sodium in my diet was more about choices (fast and easy) than actually liking the taste of salt. Good luck!

vinylscratch

Sorry you've had so many nasty responses. I believe from my own experience that calorie count is way more important, but sodium will effect how much water you retain and what you see on the scale.

Do you drink enough water? You could try drinking plenty of water and swapping out your breakfast for something else to see how that works for you. For breakfast I love greek yogurt and almonds. Lots of protein, good flavor, and crunch. A toasted sandwich would be a great idea too.

You're doing great in taking these steps by the way! Keep it up and feel free to add me for some (friendly) support!

fteale

Calorie count. Sodium will not effect fat loss. It may cause you to retain a little water (but only a little) so you might not see as fast weight loss as you would if you cut down on it, but weight loss through lowered sodium is only water loss and can be put back on in a day. Calorie restriction is the only way to lose fat. By restriction, I mean eating less that you burn. Whatever that may be.

krystonite

Learning this food *kitten* is a process in and of itself. I've had to go through so many adjustments based on new information, reading labels, and finding out the science of my OWN body. After 6 months, I have finally hit on the numbers that I need to maintain my weight, feel good, have lots of energy, etc. I think sodium is very important to be honest. I would try cutting out processed foods and deli meat. A good alternative is maybe some grilled chicken breast strips, cut up and thrown in with some Fage non-fat yoghurt. Or even a can of tuna with the yoghurt and dice up some celery. Try to get into the habit of cooking for yourself and reading labels. Measure your food and stay within the range of all numbers if even just to retrain your mind. You have to undo years of learned bad food behavior. It's hard in the beginning, but it gets easier. A nice little rule of thumb and baseline: lots of veggies, fruits, lean meat and lots of water. You'll do fine. You made the choice to start this journey, didn't you? That's miles ahead of a lot of other people.

lablovr108

Wow, some people can be so harsh.

You've had a great start, and I agree with some of the other posters - baby steps. If you try to change everything at once, you may get too discouraged.

I would agree that calories are most important, but I try to watch my sodium also. Too much sodium can lead to water retention and high blood pressure. If you work out and sweat a lot, then you do need more sodium so it's all about finding the right balance for you.

It doesn't look like you are eating too many fruits and vegetables. Perhaps try adding or replacing one or two a day to start. For example, I noticed that you like to eat pickles with lunch. I love pickles but they are high in sodium. I now eat carrot sticks or red peppers with my lunch. They give me the same crunch but are low in calories and sodium. A large salad with grilled chicken and a low calorie dressing is another lunch option.

If you enjoy your egg sandwiches for breakfast, maybe try making your own on a whole wheat english muffin? Add some veggies to the scrambled egg or a piece of fruit as a side.

And if you do consume too much sodium (many of us do at times), then just drink some extra water and try to have less the next day.

Good luck!!

heykatieben

Calorie count. High sodium can be fixed by drinking water the next day and eating lower-sodium foods, but over on calories, and you have to work it off with exercise.

Tiffa0909

Calories , but sodium helps you retain water.

It seems like your lunch and breakfast are your biggest issue , you probably are in hurry and don't have time to make better choices. Try preparing and taking lunch to work and I'm pretty sure you will soon improve your sodium intake.

dlyeates

I agree with cutting down on eating out (that's my problem too when it comes to sodium!!!).

Some alternatives.......Lower sodium frozen meals. I like the ones from Traders Joes. Still have 700-800 mg of Sodium but better than some eating out.
Make soup or chili to bring to work.
Have a couple of pieces of bread and bring a grilled chicken breast. I like to top with hot sauce or use condiment of your choice.
Bring a salad with cut up chicken for lunch and use lower calorie dressing. I LOVE Bolthouse Farms yogurt based dressings....low cal and natural ingredients.
Make double dinner and bring some.

We eat a lot of ground turkey, pork roast, pork chops, chicken, homemade veggie chili, etc. Feel free to check out my diary and ask questions or friend me. I'm not great with the sodium but I'm not double either!!!

And if you know it will be a high sodium day because you are eating out try to drink 1.5 to 2 times your normal water intake to help flush it out!!!

halphord

Wow...sorry some people are responding is such douche bag ways....sodium content is a killer. I have days when my sodium is higher, so on those days I really try to increase my water intake as well....

Processed foods are always going to be higher in sodium. So try to cut your eating out as much as you can.

Some suggestions for breakfast would be greek yogurt with fruit, toast with natural peanut butter (but watch the amount), scrambled eggs loaded with veggies in a tortilla (wheat is better)

Lunch...make your own sandwiches or wraps to cut the sodium. Doesn't take a lot of time and you'll be glad you did it! Soups can be made from scratch pretty easily (google recipes). Best idea is to make a big pot on a day off of work and then divide it into portion sizes. Soup freezes well, so stick your individual servings in the freezer. Take out the night before you want to take it with you for lunch and microwave at work.

Dinner is a rough one for a lot of us...I like to do salads, or chicken breast, or homemade pizzas....

Good luck to you! The more research you do, the more you will learn about healthy eating and you'll find lots of great ideas out there.

And...ignore the crappy responses. Why they want to be on this site is beyond me. Most people come here looking for support, not to be attacked!

_VoV

For weight loss, calories are the thing you want to watch. I try to make my calorie count match my sodium count, e.g. 1200 calories; 1200 mg sodium. I do this because I think it is better for me. Of course, others would disagree, but that's okay. We all do what we think is best.

Eating low-sodium is tough if you eat out a lot, or eat prepared foods. I would say if you have the option, balance things out at home whenever you can. Fresh fruits and veggies, hot cereals, etc. have low-sodium.

I eat a few vegetarian faux 'meats' that have a lot of sodium almost everyday, but since most of the rest of my diet is low-sodium, I generally keep within the balanced range I'm shooting for.

Richellebeatle

Not really sure what I can do to change my diet any further or if I should just stick with whats been working so far.

Really? You can't figure out what you could do to cut your sodium? You eat Dunkin Donuts, Olive Garden, high-sodium turkey-and-cheese wraps, and canned soup every single day.

Wow guys really? This is why my food diary is private...way to cut someone down!!! Shame Shame

Agreed!!! Seriously people, rude comments need not apply! What's wrong with you. I thought the point of this site was for SUPPORT! If you want some POSITIVE support add me.

TourThePast

Calorie count. High sodium can be fixed by drinking water the next day and eating lower-sodium foods, but over on calories, and you have to work it off with exercise.

You say "exercise" like it's a bad thing! :bigsmile:

Eating too many calories and working it off with exercise is far better for you than eating the right amount of calories!

fteale

Ok, I have had a look at your diary. The people who have said you need to start cooking your own food are right, if a little untactful. First of all, well done for doing this, it's a big step in the right direction. And congratulations on the weight already lost. You have a good deficit going, which with the amount you want to lose is fine.

Can you afford to go on a beginner's cookery course? I think that might be the first step. If you are able to cook your own food from scratch, you have a lot more control over your diet, which in turn gives you more control over your life. I think cooking is an under-rated but extremely important life skill. Just a couple of boiled eggs or a vegetable omelette for breakfast would bring your sodium down. It might put your cholesterol over, but I think at this point that's perhaps not the most important thing.

I understand you are probably out at lunch and may have to eat out, Processed meats always have a lot of sodium in, them, so maybe steer clear of them for now? Add a salad to your lunch for fibre and vitamins. It will also fill you up for very few calories. Just don't add creamy dressings or croutons! If you must have a dressing, just a bit of olive oil and lemon or a vinaigrette.

Soup is the easiest thing in the world to make, you don't need to buy them in a can. Do you have a supermarket nearby that sells fresh soup in cartons? Even that is considerably healthier than anything tinned.

You can do this.