Dr Nick Fuller
Leading Obesity Expert at the University of Sydney and founder of Interval Weight Loss.
We all know salt makes our chips tastier and our noodles slurp-worthy, but could it actually be the reason the scales aren’t moving?
When it comes to weight loss, most people focus on calories, carbs, and protein, but salt often slips under the radar. While salt itself doesn’t directly cause weight gain (it has zero calories), too much of it can mess with water retention, appetite, and even long-term health, all of which may stall your weight loss goals.
Studies show that the average Australian adult consumes about 9 grams of salt per day. That’s 1.8 times the recommended maximum of 5 grams (approx. 2g of sodium). Excess salt can lead to bloating, higher blood pressure and even a stronger craving for salty, calorie-dense foods. In other words, it might not be adding fat, but it’s definitely not doing your waistline any favours.
Salt is sneaky because it doesn’t add calories, but it does affect your body’s water balance. When you consume a lot of salt, your kidneys hold onto extra water to dilute the sodium in your bloodstream. This can lead to puffiness, bloating and an increase on the scale that’s not actual fat, just water weight.
According to research, cutting back on salt can reduce water retention within a few days, making you feel lighter and less bloated. On top of that, salty foods are often highly processed, which means they’re usually loaded with fat, sugar, or refined carbs.
Excess salt can also affect hormones linked to appetite, potentially making you eat more without realising. That’s a tough hit for anyone trying to lose weight.
Salt hides in more than just the shaker on your dining table. Some foods are salt bombs in disguise, often adding far more sodium than you’d expect. Check out some common culprits below, with exact figures available from the USDA.
Processed meats like bacon, ham, sausages – A single rasher of bacon can contain up to 400 mg of sodium, and an average sausage can hit over 600 mg.
Canned soups – Even ‘healthy’ versions often carry more than half your daily salt limit in one serve.
Packaged instant noodles – Those flavour sachets can pack over 1,000 mg of sodium in one go.
Salted snacks like chips and pretzels – One handful might not seem much, but it’s rarely just one handful. If you’re looking for better alternatives, check out what to eat when you’re hungry but trying to lose weight.
Cheese (especially processed varieties) – Some slices sneak in over 300 mg each.
Pickles and other preserved vegetables – A tangy crunch with a salty price tag.
Soy sauce and other salty condiments – Just one tablespoon of soy sauce can contain around 1,000 mg of sodium.
Fast food items such as burgers, fries, and fried chicken – A typical takeaway meal can give you more than your entire day’s recommended salt.
Knowing the culprits helps you make smarter swaps and take control of your salt intake.
While essential for nerve and muscle function, too much salt can push your body into risky territory. Health guidelines are usually given in sodium, but for simplicity, we’ve converted them to approximate salt equivalents so you know what to aim for. Here’s a handy guide for daily intake:
Age | Sodium (mg) | Approx. Salt Equivalent |
0–6 months | 120 mg | ~0.3 g salt |
7–12 months | 170 mg | ~0.4 g salt |
1–3 years | 200–400 mg | ~0.5–1 g salt |
4–8 years | 300–600 mg | ~0.8–1.5 g salt |
9–13 years | 400–800 mg | ~1–2 g salt |
14–18 years | 460–920 mg | ~1.2–2.3 g salt |
Adults (Suggested Dietary Target) | 2000 mg | ~5 g salt (about 1 teaspoon) |
To put it into perspective, a single packet of instant noodles or a large fast-food meal can easily exceed an entire day’s limit in one sitting, making it easy to go over without even realising it.
Going overboard on salt doesn’t just affect your weight loss journey. It can take a toll on your overall health, too. According to the World Health Organization, consuming too much sodium is linked to nearly 1.9 million deaths each year, mostly from raised blood pressure and cardiovascular disease.
High blood pressure – Too much sodium makes your body hold onto extra fluid, which increases blood volume and puts more pressure on your arteries. This is one of the main reasons high salt intake is strongly linked to hypertension.
Increased risk of heart disease – A high-sodium diet can stiffen and damage blood vessels over time, increasing strain on the heart and raising the likelihood of heart attacks and other cardiovascular problems.
Stroke – Excess sodium raises blood pressure and damages arteries, both of which significantly increase the risk of stroke.
Kidney damage – Your kidneys regulate sodium balance, but too much forces them to work harder, which can lead to reduced kidney function and, in the long term, kidney disease.
Fluid retention and bloating – Consuming high amounts of salt can lead to water retention, leading to puffiness in the face, hands and ankles, and that uncomfortable bloated feeling.
Osteoporosis – Sodium prompts the body to excrete more calcium in urine, and over time, this calcium loss can weaken bones and contribute to osteoporosis.
Stomach cancer risk – Research suggests that salty diets may damage the stomach lining and promote the growth of Helicobacter pylori, a bacterium linked to gastric cancer.
Headaches – Too much sodium can increase blood pressure within blood vessels in the brain, which may trigger frequent or more intense headaches.
Cutting salt doesn’t mean your meals have to be bland. With a few simple swaps and habits, you can still enjoy flavour while protecting your health and supporting weight loss.
Many packaged foods contain ‘hidden salt’. Always check the sodium content per 100g. Less than 120 mg is considered low. This habit helps you spot sneaky offenders and make better choices.
When you cook, you control the salt. Restaurants and takeaways often add way more than you think to boost flavour. Home cooking means you can season smarter.
Fresh fruits, vegetables, lean meats and whole grains naturally contain little sodium. Building your meals around these keeps salt low without much effort.
Garlic, lemon juice, chilli, paprika, rosemary, the list goes on. Studies show that people enjoy food just as much when herbs replace excess salt.
Ketchup, soy sauce, BBQ sauce, they might seem harmless, but they’re sodium bombs. Try low-sodium versions or simply use less.
Instead of reaching for chips, keep apples, carrots or unsalted almonds handy. They satisfy cravings without adding extra sodium.
The foods you eat, and how often, can make all the difference to your weight goals. Read this article to find out when snacking helps your progress and when it might be holding you back.
Adequate hydration helps flush excess sodium from your body. Aim for 8 glasses a day, more if you’re active or in hot weather.
Takeaway meals often exceed daily salt recommendations in one sitting. Cutting back not only saves sodium but also trims calories.
So, can too much salt stop you from losing weight? It might not directly add kilos, but it can cause bloating, water retention, and encourage overeating, all hurdles on the path to your goals. Plus, the long-term health risks of excess sodium are no joke.
Reading labels, cooking more at home, and swapping processed foods for fresh alternatives help you manage your salt better and support your weight loss efforts. Small changes today can help you feel lighter, healthier, and on track tomorrow.
Dr Nick Fuller is the founder of Interval Weight Loss and is a leading obesity expert at the University of Sydney with a Ph.D. in Obesity Treatment. Dr Fuller is also the author of three best-selling books and his work been published in top ranked journals in the medical field, including JAMA, Lancet and American Journal of Clinical Nutrition.