So I have no problem staying under my Calories, but....

dhaemon
dhaemon Posts: 110 Member
in Health and Weight Loss
Sodium is still 8 out of 10 times in the red zone, by 300-800mg's...

Is that going to be a problem for weight loss, or will just lower calories still do the trick?
If not, will drinking more water counter act having more sodium in the body?

Replies

  • robdel302
    robdel302 Posts: 292 Member
    Acual sodium intake varies from person to person. MFP estimates it on the lower end of the spectrum. I wouldn't sweat an extra 300-800 mgs. Especially if you're active or work a job that makes you sweat a lot as you'll shed more sodium than normal. Just make sure you're also eating plenty of fruit; potassium counter acts the sodium and consequently will prevent excess water retention.
  • socajam
    socajam Posts: 2,530 Member
    Sodium is still 8 out of 10 times in the red zone, by 300-800mg's...

    Is that going to be a problem for weight loss, or will just lower calories still do the trick?
    If not, will drinking more water counter act having more sodium in the body?

    I am more worried about being over on my sodium than say carbs, protein or fruit sugar. Sodium means water retention which means the scale moving upwards.
  • dhaemon
    dhaemon Posts: 110 Member
    Okay, that's cool. I exercise 3 times a week at least, so sweating isn't an issue.
    Hard reaching my potassium goals though...very hard since I'm not a fan of beans.
  • shutupandlift13
    shutupandlift13 Posts: 727 Member
    Sodium is still 8 out of 10 times in the red zone, by 300-800mg's...

    Is that going to be a problem for weight loss, or will just lower calories still do the trick?
    If not, will drinking more water counter act having more sodium in the body?

    I am more worried about being over on my sodium than say carbs, protein or fruit sugar. Sodium means water retention which means the scale moving upwards.

    So you're worried about "imaginary" weight gain rather than actual gain or loss of fat... seems pretty logical...
  • shutupandlift13
    shutupandlift13 Posts: 727 Member
    Okay, that's cool. I exercise 3 times a week at least, so sweating isn't an issue.
    Hard reaching my potassium goals though...very hard since I'm not a fan of beans.

    The potassium sodium interaction is what regulates sodium. Also, many studies are withdrawing the former recommendations for sodium and anyone without family history of high blood pressure who is active shouldn't sweat being over on sodium intake. If you focus on getting your cals and macros from whole foods and meals you cook yourself you can often eliminate high sodium intake. If not, just realize it will cause water retention but as long as you're maintaining a calorie deficit the general trend of the scale will be downward.
  • shutupandlift13
    shutupandlift13 Posts: 727 Member
    Sodium is still 8 out of 10 times in the red zone, by 300-800mg's...

    Is that going to be a problem for weight loss, or will just lower calories still do the trick?
    If not, will drinking more water counter act having more sodium in the body?

    I am more worried about being over on my sodium than say carbs, protein or fruit sugar. Sodium means water retention which means the scale moving upwards.

    So you're worried about "imaginary" weight gain rather than actual gain or loss of fat... seems pretty logical...

    Also, hate to break it to you but carbs also cause water retention. Better watch those too.

    Where's that sarcasm font at again?
  • RllyGudTweetr
    RllyGudTweetr Posts: 2,019 Member
    For many people, sodium in excess of recommended numbers will lead to potential issues of water retention, which makes your scale move more slowly because water does add weight. I say "many" because we are not a one-size-fits-all community as relates to specific sodium needs - or many other micronutrient needs, with exercise intensity, starting fitness levels and LBM being factors that contribute to our individual needs for these micronutrients.

    In the absence of other information on your specific health issues and goals, aiming to stay below the MFP guidelines for sodium will probably lead to more consistent results on the scale, if weight loss is your primary goal. If your goal is more related to body recomposition - fat loss combined with an increase in LBM - the answer becomes slightly more complicated.

    Good luck.
  • KimLee76
    KimLee76 Posts: 89
    I'm not sure exactly how high the red zone is but I was trying to keep mine <= 1500 mg a day and it turned out to be quite a chore. I made it sometimes, but it was often over (don't recall by how much) but I don't recall it ever being of 2400.

    I said all that as an intro to saying, no, it only mildly affected my scale numbers when I drank less than 8 glasses of water a day. I don't think it actually affected my weight loss because after spending a few days making sure I was hydrated, whatever fluid I was retaining, was released and the scale numbers got back on track.

    I don't have high blood pressure, but I have a family history of it on my paternal side so I'm always conscious of my intake and it doesn't help that I am a salt lover lol. Drinking plenty water worked fine for me, but if you've got some health concerns, then water alone may not be enough
  • dhaemon
    dhaemon Posts: 110 Member
    So what if I take a potassium supplement...say equal to what I take in Sodium...
    Would that counteract the increase in water retention?
    Also I have perfect blood pressure and no diabetes
  • ordnaj3la1
    ordnaj3la1 Posts: 49 Member
    I used to care about my sodium, and sugar. Man, was that hell. No hot sauce, no salt, no buffalo sauce, "oh my god that cheese has 600 mg of sodium per serving" omg this omg that. Lol, don't worry about it.

    Iifym. Keep it simple guys.
  • shutupandlift13
    shutupandlift13 Posts: 727 Member
    So what if I take a potassium supplement...say equal to what I take in Sodium...
    Would that counteract the increase in water retention?
    Also I have perfect blood pressure and no diabetes

    I have yet to find any studies showing the direct correlation of dietary potassium vs. dietary sodium. I have only found a study that correlates the results of a hair test.

    Honestly, don't worry about it, if you can keep it under 3500mg a day you're probably good to go. The water retention is pretty negligible in the long run, a couple lbs maybe. I get more water retention weight from heavy lifting or my TOM than I do from sodium intake.
  • goodtimezzzz
    goodtimezzzz Posts: 640 Member
    Sodium is the Great secret! keep an eye on it it really makes a difference how you cycle salt! It changed my life and my physique!!
  • shutupandlift13
    shutupandlift13 Posts: 727 Member
    Forest through the trees...
  • ttippie2000
    ttippie2000 Posts: 412 Member
    I tried for a day or two, just to see what it would be like, to conform to the RDA for sodium. I eat mostly fresh fruits & vegetables and lean meats so I wasn't that far off. But, yeah, I was over and then started reading labels. A tablespoon of salsa, 220 mg sodium. Kalamata olives on your greek salad? 200 mg. Feta cheese? Same thing. Had to get rid of the Classico pasta sauce too. I succeeded after a few days but basically had to cut out all processed food.

    Disclaimer: I really don't give a rip about my sodium intake as my blood pressure is 90/60 and my resting heart rate is 40 and my HDL and LDL cholesterol and triglicerides are all in the healthy range. I just wanted to try it.
  • LaurenAOK
    LaurenAOK Posts: 2,475 Member
    Personally I have never worried about my sodium intake. Some days I go way over the recommended amount, some days I manage to stay under. I have lost weight just fine and very rarely do I get bloated or gain "water weight." I exercise often and drink TONS of water and that seems to balance things out.

    ETA: I also have low/normal blood pressure, usually 100/70 at the highest.
  • MelsAuntie
    MelsAuntie Posts: 2,833 Member
    Okay, that's cool. I exercise 3 times a week at least, so sweating isn't an issue.
    Hard reaching my potassium goals though...very hard since I'm not a fan of beans.


    Want potassium? Bananas!!!
  • KimLee76
    KimLee76 Posts: 89
    So what if I take a potassium supplement...say equal to what I take in Sodium...
    Would that counteract the increase in water retention?
    Also I have perfect blood pressure and no diabetes

    I honestly don't know. I am thinking it's one of those things that affects some and not others. I think you're just going to have to give it a test run. Do one week on potassium, one week off, and the next week on while keep everything else the same. That should help you determine if you are retaining water at all. (I only weigh in weekly, but of course adjust the intervals to your schedule.)
  • broscientist
    broscientist Posts: 102 Member
    Forest through the trees...

    Trying to reduce water retention due to sodium intake is pointless unless you are doing a bodybuilding show were you need to look your best for 1 or 2 days.

    You can try some sodium de-loading practiced by many bodybuilders before a show which will reduce your water retention for a few days. However, this will only last a few days and you invariably will gain all the water back. This will happen even if you continued with a very low sodium intake. In time the body will retain the "normal" amount of water after it adjusts for the lower sodium intake.
  • LeanneGoingThin
    LeanneGoingThin Posts: 215 Member
    Okay, that's cool. I exercise 3 times a week at least, so sweating isn't an issue.
    Hard reaching my potassium goals though...very hard since I'm not a fan of beans.

    What about banana, fish or yoghurt? :)
  • slkehl
    slkehl Posts: 3,801 Member
    Some suggestions for reducing sodium intake:

    -Thoroughly rinse and drain canned foods
    -Ask for salt free or low salt prep at restaurants
    -Read nutrition labels before you purchase
    -Eat more fresh naturally low in sodium, like fruits and veggies
    -Go easy on soy sauce, mustard, ketchup
    -Use other seasonings like herbs or citrus

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