New Years Resolution

Weight loss 1O1 – SALT

Sore knees, hips, puffy fingers and ankles. Sometimes we don’t even know how ill we are.  It is a viscous cycle, too sore to move so we don’t move and less movement leads to boredom which usually leads to overeating.  Obviously, a change in habits is needed, but seems just too hard.  It could be as simple as inflammation which causes water retention.  Many don’t even realize they are experiencing this.  I had a client lose 20lb in 10 days from fluid retention.  At first you may think this is too much too fast.  But the truth is, this was purely bound up fluid that just needed to be unplugged, by eliminating what was causing the retention.   I actually had her eat more than she had been eating – but just the right stuff. 

Let’s start with a very simple solution that you may try. Limiting your intake of salt i.e., sodium chloride

Recommended daily sodium intake is 1500mg – 2000mg per day.  Many of us are way over this amount, usually coming in around 3000mg or more a day.  This is an easy feat, since 1 teaspoon of table salt has 2300mgs.   So, what is sodium?  Sodium is a very important electrolyte in our body, that helps with fluid control along with its antagonist potassium.  How they work:  In a nut shell sodium retains or reabsorbs water and potassium releases water. So why is this important? Reabsorption is important otherwise mass amounts of water would be lost in the feces, causing dangerous dehydration and diarrhea.  Potassium on the other hand, does the opposite, by letting water go, keeping this important balance.  

Too much sodium can cause hypertension (high blood pressure) also known as the silent killer, as it is difficult to feel or notice any signs.  However, if sensitive to it, you will retain a lot of water and or weight gain.  Start noting sodium intake.  Most fast food, or packaged processed meals, will have a lot of sodium.  Let’s take a look at a few simple things you may have in your house without even knowing the impact.


  • 1 tbsp soy sauce 900mg
  • 1 tbsp ketchup 140mg
  • 1 tbsp cheese whiz 210mg
  • 1 tbsp salad dressing (depending on type) 100-150mg
  • 1 tsp Franks red hot sauce190mg

Convenience/fast foods

  • 1 slice 14’ pepperoni pizza (depending on brand) 600-700mg
  • thru bacon egg breakfast sandwich is 740mg
  • ½ cup canned soup (depending on brand) 600-900mg
  • 1 hot dog 300mg
  • 1 hot bun 210mg
  • Mr. Noodle 1 package 1722mg
  • Lunch meat 100g 1293mg 
  • 1 slice processed cheese 230mg

These are just a few examples but you can see how quickly it can add up.  Lots of foods have natural occurring salts but they are with other compounds as potassium so they are balanced and part of an everyday normal diet, as opposed to added salts as listed above.  

To recap if you find you are puffy, joints are sore, you can’t seem to lose weight this may be as simple as lowering your sodium intake, if you tend to eat many added salts.  If you eat well, then there could be other things to look for as sugar intake, which will be continued next week.

If you are finding yourself struggling and want some support join our Health Challenge starting Jan 25th see our FB page for details and live testimonials of people who went through our fall Challenge.

*If this article or any past articles leaves you with questions, the want to be a better you, the courage to take the first step to a happier you, than please contact me at: 

Mikkie Nettles, Certified Personal Trainer/Holistic & Sports Nutritionist
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