Sodium is a mineral and
electrolyte that is good for your body in recommended doses, yet can
have harmful effects when eaten in excess. On its own, sodium does not
contribute to weight gain or loss. However, it is often added to enhance
the flavor of high-fat foods. By eating only the recommended salt
intake per day, you can maintain good health and avoid high-fat,
high-sodium foods.
While
sodium does not have any calories to add to your weight, it can affect
the amount of water you retain, according to Human Kinetics, a physical
activity and health website. Consuming high levels of salt can cause
your body to hold in more water, which can make you feel bloated and
cause you to gain weight. This is the reason why your weight can
fluctuate on a daily basis -- you are flushing sodium out, which can
help you to lose "water" weight. For example, if you reduced your sodium
intake to a low amount -- between 1,000 and 1,500 mg per day -- you
would lose about 1.25 lbs. Consuming the recommended sodium levels each
day ensures you do not retain excess water.
If
you are a healthy adult, your daily recommended sodium intake should be
2,300 mg per day, according to MayoClinic.com. However, if you have a
chronic condition, such as hypertension, kidney disease or diabetes, you
should consume less sodium per day -- 1,500 mg per day. This is the
recommended intake for those at higher risk of high blood pressure,
including African-Americans and those older than age 50. Work with your
doctor to establish the best intake level for you.
While
salt on its own does not cause you to gain or lose weight, high-salt
foods do, according to Human Kinetics. Foods high in sodium tend to be
higher in calories and fat, such as fast foods, processed foods and
restaurant meals. Foods naturally lower in salt, such as fresh fruits
and vegetables, tend to be more nutrient-dense and lower in calories.
Reducing your sodium intake can help you to lose weight when you forgo
high-salt, high-fat foods in favor of low-salt, nutrient-dense foods.
Reduce
sodium intake to lose weight by reducing the amount of high-salt
snacks, such as salted nuts, chips and pretzels, according to the
American Heart Association. Low-fat cheese, milk and yogurt also tend to
be low in salt. Because salt is used as a preservative in processed,
canned and frozen foods, substitute these with fresh foods prepared with
spices and herbs for flavoring. When eating in restaurants, avoid
high-salt foods, such as French fries or other fried foods.
You
shouldn't avoid sodium completely -- your body requires sodium to
complete certain functions. These include maintaining proper fluid
balance in the body, according to MayoClinic.com. Sodium also helps to
transmit nerve impulses and helps the muscles tighten and relax. It's
important not to cut sodium completely out of your diet.
LIVESTRONG.COM
Cardio:
Cardio:
dumbbell flys 
repeat 10 times, followed by 15 second high intensity BLAST. 
I cook my ground turkey with onion and cilantro--
15 sec. high intensity exercise 
Back:
Cardio:
- barbell curl 20lbs (4sets/12reps)
