Salt and Weight Loss: What You Need to Know.

Have you ever had a perfect day that made you question the relationship between salt and weight loss? Let us paint a picture here.

You hit your protein goals. You stayed in your calorie deficit. You crushed your workout. But you woke up the next morning, stepped on the scale, and you were three pounds heavier.

Naturally, the immediate thought is that the diet is not working. But then you remember that you had soy sauce last night or went out for pizza with friends. And then your thinking changes to ‘it’s the salt. The sodium has stopped my fat loss.’

If you have been here, it is quite understandable. After all, we have been conditioned to treat salt like a progress-killer. We see bodybuilders cutting out salt before a show, and we see depuffing teas everywhere.

But is that extra sprinkle of sea salt actually stopping your body from burning fat, or are we confusing a temporary water weight spike with actual body fat?

This guide covers the nuances that everyone should know regarding salt and weight loss.

If you would like to watch the video I made on this topic, you can use the link below:

The Truth about Salt and Weight Loss.

As someone who has occasionally stepped on the scale after a night of salty foods, I know all too well the feeling that comes with seeing the spike. But while it may look like you have gained weight overnight, which can be discouraging, it is important to understand the dynamics that are at play here.

The Scale Dilemma (Weight vs. Fat).

Stepping on the scale and seeing the numbers go up can be disheartening to anyone on a weight loss journey. But here is something that many people do not know: scale weight is not the same thing as body fat.

You see, your body is roughly 60% water, and sodium is an electrolyte that lives outside your cells, which loves to hold on to water to keep your fluids balanced. That means that when you eat a high-sodium meal like sushi, your body temporarily holds on to extra water to dilute that salt, and this is what we refer to as water retention. This retention can make you look a little soft in the mirror or make your clothes feel tight.

But here is the thing that matters the most: water has zero calories. And that means that it is physically impossible for sodium to create fat cells.

Therefore, if the scale goes up 2 pounds overnight, unless you ate 7,000 calories over your maintenance calories, then you did not gain 2 pounds of fat. You gained a liter of water!

The Impact of Sodium on Performance.

Believe it or not, when it comes to salt and weight loss, scientific research has shown that being too afraid of salt can actually hurt your fat loss journey. And that’s because sodium is essential for muscle contraction and nerve signaling.

The same goes for productivity at work. In the same way that some salt can help you get a better pump in the gym, consuming enough sodium can help you improve your mental focus at work.

When Does the Relationship Between Salt And Weight Loss Go Wrong?

While salt may have its benefits, there is a reason why many people think that salt and weight loss do not go hand in hand. And just like we talked about in the article on whether red meat causes weight gain, this negative association stems from the company that salt keeps.

You see, most high-sodium foods in the modern diet are not just salty. Instead, they are hyper-palatable. Think of potato chips, frozen pizzas, and fast food. These foods are high in sodium, and they are also:

High in refined fats.

High in hidden sugars.

Extremely high in calories.

So, people eat a bag of chips or other salty food, see the scale go up, and blame the salt. But when it comes down to it, there is nuance to consider. The salt caused the water retention, but the excess calories in the salty foods are what actually stalled the fat loss by putting these people in a calorie surplus.

At the end of the day, it is still all about calories in versus calories out.

How to Navigate Salt and Weight Loss.

In my Better in 90 program, we do not fear the salt shaker. In fact, I love salt. Many of the women I work with love salt. We just know how to manage the changes it creates on the scale. That said, here are my three salt-smart strategies:

The 48-Hour Rule.

If you have a high-sodium meal, stay off the scale for 48 hours. Why? Well, this gives your kidneys time to flush the excess water. But if you do get on the scale, remember what we have discussed on water retention, and do not let a temporary water spike discourage you from a weight loss plan that is actually working.

Use Water to Flush Sodium.

Given what we have covered on water retention, it may sound counterintuitive to drink more water. But if you are holding on to water because of salt, you need to drink more water because this signals to your body that it has enough fluids, and it can stop hoarding water.

Focus on Potassium.

Potassium is the yin to sodium’s yang. How so? While sodium holds water outside the cells, potassium keeps it inside. As such, the two work together to maintain balance. That means that after having sodium-heavy foods, you can focus on eating potassium-rich foods like spinach, bananas, and avocados, as these help your body find that fluid balance faster and reduce that puffy feeling.

Become Better in 90.

Salt is an essential nutrient that helps you perform better at work and in the gym. But due to its role in maintaining fluid balance in the body, a high intake will cause changes on your scale. But rather than following the ups and downs of water retention,

Focus on your calorie deficit

Get your movement in, and

Season your food so it actually tastes good enough to stick to your weight loss plan in the long-term.

If you would like to receive personalized one-on-one guidance that helps you manage salt and weight loss, as well as other aspects of your diet, I invite you to sign up for the Better in 90 Program, which was designed to help women lose weight and keep it off for good using sustainable approaches that last for decades.