How much sodium is too much??

Over the last week, I have had a daily deficit of 500 cals, sometimes more. So technically, I should be losing weight, but the scales are not moving.

I know that this is normal, but my concern is that Im eating more processed foods than I normally would (just moved back to University), so Im concerned about water weight.

My question is, how much sodium is too much? What should my limit be in order to avoid water weight??

Thanks for the input.

Today my sodium intake was 2675 mg (however, today wasnt a "typical" day as I ate out for dinner). Usually my sodium intake is around 1400 to 1600 mg.

Could my plateau be water weight??? What should I be aiming for?

I found a site that says that 2400 mg of sodium is recommended for a 2000 cal diet, so I guess Im not consuming too much sodium or have water weight.

One pound equals 3000-3500 calories, so if you are deficiting 500 cals a day it will take you one week to lose one pound. So just be patient or aim for eating less and working out more.

As for the sodium intake, that is always a tough one, but keep in mind that the 2400 mg of sodium per day is for maintenance of your weight, not for losing weight. For dieting, it is recommended that you consume 1600-2000mg per day.

Hope that helps.

The usual reason for not losing weight is that you're taking in more calories (or burning up fewer calories) than you think.  The disadvantage of processed foods in packets - as well as the sodium content - is that the calorie-count stated can be inaccurate by 20%.  They also tend to be rather unsatisfying which means you need to eat more to top up.

Too much salt short-term can be offset for weight-loss by upping your water intake.  (Too much salt long-term is obviously bad for health in other ways.)  But if you're basically consuming just a few too many calories then keeping an accurate food log and increasing your exercise a little may give you better results.  Best of luck

So, I guess Im not consuming too much sodium on a daily basis to cause water weight. 

Gi-Jane, do you recommend that I increase the number of calories logged on processed foods by 20% ? I dont plan to eat like this for a long time, just a few months.

They can be 20% inaccurate too high or too low....  so it's not safe to say they're always too high.  But it is certainly true that a diet high in processed foods is usually less satisfying - providing poor nutrition, monkeying around with insulin levels etc.  And therefore you may be eating more than you think.  Is getting good food impossible?  Cooking facilities non-existent?

I saw your thread on another board about BMR.   What does CC recommend with your current stats and exercise level as the amount you should eat in order to lose weight steadily?   Are you actually overweight or are you a healthy weight for your height?.... I ask because people who have a healthy BMI often find that shaving off yet more lbs is a very slow drawn-out business.  

My stats are 24 F, 5'2 and 185 lbs. My bmr is 1638 and I aim for a calorie intake of 1600 (so Im usually between 1550 to 1650 depending on the day). My CC calculated burn is 1910 and I get about 300 to 400 calories burned max.

My breakfasts are usually pretty good: english muffin with peanut butter, oatmeal or cream of wheat (which I sometimes eat for dinner too), boiled eggs or cold cereal. My snack is usually yogurt or a cup of tomato soup. The processed foods usually come in at lunch and dinner time, when I grab something quick and easy before class (I have all afternoon and night classes). I guess processed foods are just easier and cheaper for me at the time.

Any healthy, quick and cheap meal suggestions for one person would be welcomed!

I'd always recommend trying vegetarian dishes if you want 'quick, cheap and easy' :-)   Things like kidney beans and chickpeas are practically for free.   Rinse a canful, add to any seasonal vegetables you can get your hands on and you've got the basis for chillis, bakes, stir-fries, salads and chunky soups.  Mega nutritious, low calorie, dirt cheap and very tasty if you add a few herbs and spices.  

Spending 10 minutes the night before to make yourself a healthy packed lunch is time well spent.   I love pitta breads, myself.  They freeze well so you don't waste whole loaves.  And if you warm them up a little and halve them you've got a couple of handy pockets to stuff with ... whatever you fancy.  Ham, cheese, hummus, chicken, salad, sliced tomato, cucumber.... dead easy.   Add some fruit, a yoghurt.  Again, very cheap and cheerful but easier to manage the calories (and the sodium) than processed foods.

Best of luck

.

Thanks for all your input GiJane