Advertising
Advertising

How To Start A Low Sodium Diet For Weight Loss

How To Start A Low Sodium Diet For Weight Loss

Are you interested in improving your heart health and losing weight?

Then one lifestyle change you might want to consider is a low sodium diet. This eating program is easy and inexpensive to follow and although it might take a little getting used to, the benefits you reap are more than worth it.

Why the Low Sodium Diet is Important

There are several reasons why the low sodium diet is considered to be so helpful, both for general health and weight loss. One of the most important reasons is that it is good for your heart. Why? When you eat a diet with a lot of sodium, this can raise your blood pressure — and blood pressure, also called hypertension, is one of the main risk factors not only for heart attacks but for strokes. Since heart disease is the number one killer in America for both men and women, a low sodium diet is an important part of preventing the onset of this disease.

Advertising

Weight Loss

A low sodium diet can also help with weight loss.

Why? Quite simply, water follows salt. If you have a lot of salt in your diet, your body will be more likely to retain water. The result is bloating, discomfort and increased overall water weight. The good news is, though, that a low sodium diet will correct this problem naturally and allow you to drop these excess fluids.

If you want to know more about weight loss, you can’t miss the following article that provides all useful tips you need:

Advertising

Weight Loss Plan And Program: Create Your Own One

fruit-1095331_1280

    Foods to Include in a Low Sodium Diet

    Another attractive thing about this diet is that it does not require you to cut out whole food groups like some eating plans do. The best foods to enjoy for a low sodium diet include:

    Advertising

    • Fresh fruits and vegetables
    • Fresh meats
    • Most dairy products
    • Whole grains like whole wheat pasta and bread or brown rice
    • Unsalted nuts and seeds of all kinds
    • Dry beans, peas and lentils (in other words, not from a can)
    • Eggs
    • Fresh or dry herbs to add flavor to favorite dishes
    • Olive oil or other oils like safflower or sunflower oil

    These foods will allow you to follow a healthy, balanced diet while still watching your sodium intake.

    canned-food-570114_1280

      Foods You Should Avoid

      One of the drawbacks of a low sodium diet, however, is the number of foods that you have to cut out from your daily routine. These include:

      Advertising

      • Most processed foods (such as microwaves dinners or boxed foods like macaroni and cheese)
      • Canned foods, especially canned soups
      • Pre-packaged foods like sauces, creams, gravies or dressings
      • Table salt
      • Salted butter
      • Some high-sodium cheeses
      • Processed meats (this includes deli meats, ham, bacon, sausage or cured meats).

      General Tips for Following a Low Sodium Diet

      Here are some general rules that will make it easier for you to follow a low sodium diet:

      • Keep track of your sodium intake at each meal. Aim for no more than 2,000mg in a single day.
      • Read labels carefully so that you know exactly how much sodium is in each serving of what you are eating.
      • Do not be fooled by products which claim to be “low sodium” or “reduced sodium” until you have confirmed just how much salt they contain.
      • To make sure you still have a flavorful diet, use fresh or dried herbs and spices, lemon or lime juice, olive oil and other similar ingredients to make sure your dishes still taste good even with less salt.
      • Salt substitutes such as those based on potassium are also available in most grocery stores (usually, you will find them right next to the bottles of table salt!). However, let your doctor know if you are using this kind of substitute as it can interfere with certain medications.

      In short, a low sodium diet is generally easy to follow and while it does take a little extra time to read labels and avoid processed foods, the benefits to your heart health and your ability to lose water weight make this a very attractive proposition for anyone interested in leading a more health-conscious life.

      Featured photo credit: Ashley Kirk via stocksnap.io

      More by this author

      Brian Wu

      Health Writer, Author

      Why Am I So Tired? 10 Reasons You’re Extremely Tired And How to Fix It Amazing Benefits Of Cucumber Water (+5 Refreshing Recipes) How To Improve Your Health With Matcha Green Tea How To Enjoy Green Tea By Reducing Caffeine In It 8 Amazing Health Benefits Of Chia Seeds You Shouldn’t Miss

      Trending in Fitness

      1 5 Killer Stomach Workouts for Impressive Abs and Core 2 How to Lose Fat and Gain Muscle to See Results Fast 3 How to Start Exercising Right Now (And Stick to It) 4 7 Interval Training Exercises Best for Beginners 5 7 Strategies on How to Motivate Yourself to Work out

      Read Next

      Advertising
      Advertising
      Advertising

      Last Updated on September 18, 2020

      7 Simple Rules to Live by to Get in Shape in Two Weeks

      7 Simple Rules to Live by to Get in Shape in Two Weeks

      Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

      Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

      1. Exercise Daily

      It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

      If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

      Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

      Advertising

      If you’re a morning person, check out these morning exercises that will start your day off right.

      2. Duration Doesn’t Substitute for Intensity

      Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

      One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

      This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

      3. Acknowledge Your Limits

      Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

      Advertising

      Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

      Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

      4. Eat Healthy, Not Just Food That Looks Healthy

      Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

      The basic nutritional advice includes:

      • Eat unprocessed foods
      • Eat more veggies
      • Use meat as a side dish, not a main course
      • Eat whole grains, not refined grains[3]

      Advertising

      Eat whole grains when you want to learn how to get in shape.

        5. Watch Out for Travel

        Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

        This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

        If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

        6. Start Slow

        Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

        If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

        Advertising

        7. Be Careful When Choosing a Workout Partner

        Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

        My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

        If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

        I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

        Final Thoughts

        Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

        Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

        More Tips on Getting in Shape

        Featured photo credit: Alexander Redl via unsplash.com

        Reference

        Read Next