Home PageWeight LossHow Can Salt in The Diet Affect Weight Loss?

Dec 15

How Can Salt in The Diet Affect Weight Loss?

We need some salt to function. But too much salt can be a bad thing. Salt can damage a healthy diet and we know what happens next – your weight loss efforts are put to waste. We’re here to help you understand how salt in the diet can affect weight loss so you can drop those flabs for good.

Table salt or sodium chloride is what we add when we cook and eat to increase the flavour of the food. It’s also used to preserve processed foods. Sodium is naturally present in most foods which account for about 40% of table salt. When salt is added to food, sodium content increases by around 40% of the amount of salt added.

What Are The Harmful Effects of Salt?

The body needs salt to function well. Thus, it cannot be removed completely from your diet. Sodium sustains your body’s fluid balance, sends out nerve impulses and plays a role in the contraction and relaxation of muscles.

However, too much sodium can result to weight gain and the following side effects:

  • Dehydration
  • Kidney problems
  • Liver disease
  • Increased blood pressure level (which can cause  heart disease and stroke)
  • Osteoporosis
  • Asthma


Salt and Weight Loss

Salt won’t stop you from losing weight, but it can impede it. Too much salt leads to water retention. So instead of working with your metabolism to burn calories and fat effectively, it will work against it. No matter how hard you exercise, salt will stop water from doing its work properly resulting to an increase in weight.

On the other hand, when you lessen your salt consumption, you’ll lose a few pounds as your body secretes the water it was saving. However, you’ll put on the pounds you’ve previously lost once you start consuming salty foods again.

Thus, it’s very crucial that you are watchful of your salt intake.

But I Only Use Salt Sparingly….

You may not add much salt to your cooking and meals but what you might not know is that salt in the diet comes from processed foods that we consume, not the table salt we use when cooking and in adding flavour to our food.

Where Most Sodium Comes from

  • Processed foods – 75%
  • Cooking and at the table – 15%
  • From meat, vegetables and dairy products – 10%

Tips for Lowering Salt in Your Diet

Avoid Pre-packaged and Processed Foods

Lose weight fast by avoiding or at least reducing your intake of these foods:


These products are also sold in low or reduced salt go for them instead.

Watch The Condiments You Use

Salt just makes food taste even better but you MUST ease off of it gradually. Avoid ketchup, mustard, salad dressing and soy sauce as well as they have high sodium content. Use herbs and spices to season your food.


Make Reading Food Labels A Habit

It pays to read food labels! Check how much sodium content is in the food. Doing so will help you reduce your salt intake and lose the extra weight. Stick to products that are labelled “sodium-free”, “low-sodium”, “reduced sodium”, “reduced salt”, “no salt added” or “unsalted”.

When Dining Out

  • Use pepper to enhance the taste of your food.
  • Pick low-sodium meals.
  • Ask the chef to cook your food with no salt or MSG.
What Is The Daily Recommended Amount of Sodium for Adults?

The Malaysian Dietary Guidelines (MDG) recommends limiting salt intake to no more than 1 teaspoon (2,000 mg sodium) a day.

Yes, you’ll miss the taste of salt at first but once there is less salt in the diet, you’ll find that you don’t need it that much to satisfy your palate and that going fresh and natural helps you feel good and drop those unwanted pounds. You can do it!

Shoot us an e-mail if you have questions.

Rooting for you,

~ The HSO Team ~

Simply Awesome.

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