If you want to boost your metabolism or lose weight healthily this winter, it’s important to have a balanced diet. A vital part of this is knowing what foods make you feel sluggish and depleted after eating. This may include high-sodium food like fast food and instant or processed meals. Most of the sodium we consume in our daily lives is in the form of salt.
We spoke with health experts— chief surgeon Dr. Hector Perez of Renew Bariatrics and Sam Nabil, CEO and Lead Therapist of Naya Clinics— about two types of high-sodium foods that can slow your metabolism and make losing weight so much harder if consumed in excess.
READ MORE: This Is The High Sodium Canned Food No One Should Be Buying Anymore, According To Nutritionists
Tip #1— Take A Closer Look At Your Processed Foods
Processed foods are often high in sodium, which can lead to health problems such as high blood pressure and heart disease. Sodium, Perez explains, can also cause water retention, which can make you look and feel bloated. "Processed foods are also high in calories and low in nutrients," says Perez. "When you eat processed foods, your body doesn't get the nutrients it needs to function properly."
Nabil adds that this includes foods like deli meats and canned items. "A piece of a hot dog alone can pack in 500 mg of sodium and a couple of slices of deli ham can have around 250 mg," says Nabil, who suggests opting for "fresh meat or fresh fish" instead.
"A can of Campbell's chicken noodle soup already has 2,225 mg of sodium," Nabil says, so you might want to "make your own soup instead," using fresh ingredients and low-sodium broth. "You are also better off buying fresh vegetables instead of canned ones," he adds. If you have to buy the canned variety, Nabil advises making sure to "rinse the veggies to remove the extra salt."
#2— Be Wary of Frozen Snacks/ Meals
Heating up a processed, frozen or ready-to-eat meal can be delicious and convenient, but many high-sodium options are best to avoid for your metabolism's sake. "Frozen, ready-to-eat meals are also often unhealthy because they are high in sodium and preservatives," says Perez. "They lack the nutrients you would get from eating fresh, whole food."
While these meals may be tasty, convenient, and affordable, Perez notes that there are "healthier alternatives" that would satisfy your cravings or hunger just the same.
"Sodium can slow down the body's metabolism, leading to weight gain over time," he says. "Too much sodium in the diet can also cause water retention, which will make it harder to lose weight." Ulitmately, these often instant meals are best to avoid and replace with fresh produce and ingredients.
#3— Avoid Salty Chips
Potato chips, pretzels and other common salt-heavy snacks are undeniably tasty and satisfying, but their high-sodium contents can affect your health and metabolism negatively.
"Salty snacks are also very high in sodium, which can increase your blood pressure and put you at risk of developing heart disease, especially if you eat them regularly," says Perez, who recommends consuming in moderation if not at all.
Overall, high-sodium foods that can sabotage your weight-loss efforts include processed food, frozen meals, and salty snacks. Perez suggests limiting these foods and "replacing them" with fresh, whole foods that can help you lose weight, maintain a healthy metabolism and improve your health.
For more information, speak with your doctor, a nutritionist, dietitan or health expert regarding sodium, ssodium-hevay foods and the impacts they can have on your health and metabolism.
