I'm certainly no expert (I've probably started and failed as many times as anybody here), but I've noticed something over the past few weeks that has really helped me in my weight loss journey: pay special attention to sodium. I know it sounds simple, but hear me out. I've intentionally avoided complicating my life in terms of how I eat because it hasn't been necessary for me. I think things like keto, OMAD, IF, etc. are great for people who want to follow that plan, but my plan has been very simple: limit calories consumed. As I limit, I naturally tend to eat better foods, but not always. In exactly eight weeks, I'm now down 43.8 pounds.
While my rate has been very fast, and everybody is different, I've actually had a few pretty significant increases in weight over those eight weeks. I know it's just water, but those increases have always coincided with high sodium days/periods. The good news is that the excess weight usually drops right back off when I get my sodium intake back under control.
Consider my past 10 days:
| Date | Weight | Change from Previous Day | Previous Day Calories | Previous Day Sodium mg |
|---|---|---|---|---|
| 07/13/20 | 278.0 | +0.3 | 1418 | 1513 |
| 07/14/20 | 275.6 | -2.4 | 1303 | 2027 |
| 07/15/20 | 275.4 | -0.2 | 1570 | 1701 |
| 07/16/20 | 273.4 | -2.0 | 1397 | 3074 |
| 07/17/20 | 273.3 | -0.1 | 2583 | 2994 |
| 07/18/20 | 275.1 | +1.8 | 1783 | 3437 |
| 07/19/20 | 277.4 | +2.3 | 3420 | 7080 |
| 07/20/20 | 275.8 | -1.6 | 1307 | 1350 |
| 07/21/20 | 273.3 | -2.5 | 1422 | 1024 |
| 07/22/20 | 271.1 | -2.2 | 1388 | 1559 |
In that period, I essentially had a 4 day sodium binge. It didn't hit me right away. On 7/15, I had a lot of sodium and it wasn't reflected on the scale the morning of 7/16. 7/16 wasn't as bad, but I didn't eat many calories and I burned a lot of calories that day and the scale barely moved. 7/17 and 7/18 were both very heavy sodium consumption days, and both led to significant increases on the scale (4.1 pounds in two days).
Again, I know it was just water weight, but this isn't the only time I've seen sodium consumption directly reflected in my daily weigh-ins, so it's something to be aware of, especially for people who are new and trying to figure out how certain things affect them.
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