Did you know that 1 teaspoon, yes TEASPOON, of soy sauce can cause you to gain 2 pounds of water bloat? Salt is generally bad, bad, bad for weight loss because it causes your body to grab onto every h2O molecule that floats by. So, while it may just be a short-term weight gain that's easily lost, it does a lot for our motivation ... or lack thereof. And it makes you puffy. Gross.
My advice on salt is to minimize your intake while in weight loss mode - use seasonings and spices liberally. Pepper is totally fine. Also the Mrs. Dash seasonings are good - they make you think you're getting salt, but not giving you the bloat. And do all the other obvious things - buy low sodium foods when possible, low sodium soy, limit the diet soda intake, etc.
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