The best way to monitor your weight is to weigh weekly, on the same set of scales, at roughly the same time, wearing similar clothing.  Having said that, we all know that occasionally the scales don’t seem to reflect the effort we have put in. Many of us have experienced a 2 lb gain when we know we’ve been perfect or a loss that we know we didn’t really deserve. It can be infuriating and it can adversely affect our motivation for the following week. The result could be due to a little fluid retention (if you have unexpectedly gained) or dehydration (if you have an unexpected loss).

It is possible to lose more than 2lb a week on a regular basis, but for most people, losing 2 lb of fat is and excellent achievement. It means you have burned off roughly 7,000 excess calories more than you have used up!

Whilst you are losing (or gaining) fat, your body is also adjusting its fluid balance. Although water doesn’t have calories, it does account for much of our body weight. The amount you retain has a lot to do with the amount of sodium (salt) in your diet. If you have a lot of salt (which also doesn’t have calories), it will hold onto a lot of water �?which can easily show up as a gain.

Potassium if another mineral that affects water balance, but has the opposite effect to sodium in that it helps get rid of excess water. So if you want to reduce those unexpected gains due to water imbalance, eat less salt and more foods high in potassium.

Acidic flavourings, such as vinegar and lemon or lime juice reduce the need for salt in food. The also help lower the GI of food.

Drinking plenty of fluids helps your body excrete salt �?ensure you have 6-8 glasses of fluids a day.

Some foods high in sodium

Salt, baking powder, stock cubes, gravy granules and powders, soy sauce, Worcestershire sauce, bacon, ham and processed meats, sausages, smoked foods, canned and packet soups, salad dressings, pickles and table sauces, cornflakes, crumpets, processed cheese, Danish blue, feta, corn snacks, some ready meals, some cooking sauces �?check the labels

Some foods high in potassium

Instant coffee, dried and semi-dried fruits, avocadoes, bananas, kiwi fruits, rhubarb, potatoes and sweet potatoes, beetroot, Brussels sprouts, spinach, mushrooms, parsnips, tomatoes and tomato juice, turnips (white), fresh parsley, most fruit and veggies, almonds, hazelnuts, pine nuts, pistachios, sardines, trout, most fish are good sources as are lean meat and poultry and milk.

I hope this has given you something to think about; I cut down on salt about a month ago when I lasted visited my cardiac nurse and was advised to. I rarely have it now, pepper was suggested as an alternative and I have that but I have to be careful how it comes out as it does get up my nose, lol.

Check those labels!

Happy slimming,

Onward and downward together,

Love

Joan