Losing weight with hypothyroidism can be simple with these helpful weight loss tips.
In This Article:
- Get a Proper Diagnosis
- Remove Simple Carbs and Sugars from Your Diet
- Eat Small, Frequent Meals
- Add More Protein to Your Hypothyroidism Diet
- Consider a Gluten-free Diet
- Take More Anti-Inflammatory Foods
- Drink Enough Water
- Exercise Regularly
- Increase Your Strength Training Routine
- Get Enough Sleep Every Night
- Take Thyroid Medication as Recommended
A Simple Guide to Help You Lose Weight and Keep It Off with Hypothyroidism
Step 1: Get a Proper Diagnosis
Hypothyroidism symptoms include:
- increased sensitivity to cold
- dry skin
- sudden weight gain (most common and defining)
Your doctor will determine your thyroid-stimulating hormone (TSH) levels through a blood test. Many doctors consider this to be the primary test needed to diagnose an underactive thyroid. Doctors may also require thyroid antibody tests to diagnose an autoimmune thyroid disorder. In some cases, imaging tests are conducted to determine the cause of thyroid disease. These imaging tests include an ultrasound, thyroid scan, and radioactive iodine uptake test.
Step 2: Remove Simple Carbs and Sugars from Your Diet
Losing the weight gained with hypothyroidism will require major changes in your diet. Eat more complex carbohydrates to reduce the production of cytokines. These tiny proteins influence inflammation in the body. Some examples of complex carbohydrates include starchy vegetables, beans, and whole grains. Remember to take in sufficient calories daily. Low calories cause stress responses which result in decreased TSH production.
Step 3: Eat Small, Frequent Meals
Trying to lose weight when you have hypothyroidism is challenging. It slows down digestive function. One of the oft-mentioned weight loss tips is eating smaller and frequent meals. This method supports balanced blood sugar. Take in quality proteins with balanced nutrients, healthy fats, and complex carbs.
Step 4: Add More Protein to Your Hypothyroidism Diet
Protein is crucial for building muscles. Increase your intake by 1.2 to 1.5 grams of protein for each kilogram of your ideal body weight. Good sources of protein are green, leafy vegetables, and whole grains.
Step 5: Consider a Gluten-free Diet
Weight loss with hypothyroidism may intensify with a gluten-free diet. A study showed that eliminating gluten from a thyroid patient's diet can be beneficial.
Step 6: Take More Anti-Inflammatory Foods
Hypothyroidism can cause joint aches and a more hyperactive immune system. These symptoms can lead to excessive inflammation. Ease these ailments by taking anti-inflammatory foods. Add more leafy green vegetables, fruits, and fatty fish to your hypothyroidism diet. People with hypothyroidism should avoid processed foods with high amounts of calories. Large doses of selenium may be toxic so avoid taking selenium supplements.
Step 7: Drink Enough Water
Water increases the efficiency of your body’s metabolism. Sufficient water intake daily reduces your appetite, eliminates bloating, and improves digestion. One of the most well-known weight loss tips about water is drinking eight 8-ounce glasses daily. Experts suggest adding one more 8 ounces of water for every 25 pounds of weight you need to lose.
Step 8: Exercise Regularly
Hypothyroidism slows down your metabolism which means your body burns fewer calories. This makes it more difficult to reduce enough calories for significant weight loss. Exercise can address this concern by boosting your metabolism. Your body will burn more calories and reduce blood sugar levels. Sixty minutes of physical activity every day is enough to maintain weight.
Step 9: Increase Your Strength Training Routine
Hypothyroidism affects how your muscles function. People with this condition have a harder time building and maintaining muscle. Doctors recommend 2 to 3 strength-training workouts every week. Make sure to target all the major muscle groups. It’s crucial for people with hypothyroidism to build more muscle. Having less of it increases your risk of weight gain.
Step 10: Get Enough Sleep Every Night
Sleep deprivation leads to slower metabolism and increased weight gain. The body’s restorative processes take place as we sleep at night. Disrupted sleep and insufficient rest can lead to moodiness and fatigue. These have significant negative effects on our lifestyle and health.
Step 11: Take Thyroid Medication as Prescribed
The most common hypothyroidism treatment is the drug levothyroxine. Take the thyroid hormone medication on an empty stomach first thing in the morning. Wash it down with plenty of water and don’t take it with other medicines. Don't eat breakfast immediately after taking your medication.
Hypothyroidism makes you gain pounds that are difficult to shed. Check out this video on how to lose weight when you have an underactive thyroid from Joe Leech of Diet vs Disease:
People with hypothyroidism have to work twice as hard to lose the weight they suddenly gain. Maintaining a healthy weight requires the basics of a healthy lifestyle. A balanced diet and regular exercise are important in losing weight with hypothyroidism. Discipline is taking medication will maintain the body's normal functions.
Have you struggled with losing weight? Share your experiences with us in the comments section below!
DISCLAIMER: These statements have not been evaluated by the Food and Drug Administration. None of the nutritional products mentioned are intended to Diagnose, Treat, Cure or Prevent Any Disease.
By (Edit) -