Primarily, hypothyroidism leads to a sluggish metabolism. So, your body is now slower in using the food you consume. It starts running slower than the appropriate rate. The excess calories not processed timely get stored as fat. This leads to weight gain.
Thyroid hormones are vital in regulating the body’s energy expenditure and fat storage. When there is a deficiency in these hormones, the metabolism tends to slow down, leading to a reduction in the number of calories burnt.
Weight gain also makes it more difficult for you to build and/or retain muscle mass [ref]. As muscle mass reduces, your metabolism slows down further and the process repeats.
A proper remedy requires an exact understanding of the nature of your hypothyroidism [ref]. There could be many underlying reasons, which will need the right medical support immediately after it’s detected.
Restoring the right balance is not just about dietary restrictions. Get your joints and muscles moving if you want the remedies to work faster and better!
Weight Loss Tips for Hypothyroidism Starts With A Good, Balanced Diet
You must stop having all refined foods, synthetic foods, sugars, deep fried foods and junk or processed food completely before you start. Have fresh cooked food. And most importantly have small portions; in quantities that amount to between overeating and starving. Eating less for weight loss is a wrong concept.
High nutrition, with high fibers and less of the processed, junk and refined foods make things quite easy. From a nutrition perspective, you only need to go high on protein (meat, eggs, fish, lentils, legumes mainly) and high fiber, non starchy, non sweet vegetables. Psyllium husk and chia seeds are highly recommended, but the quantity needs to be fixed by a qualified medical professional for optimum effects. Small portions of high fiber grains too help.
Physical Activity comes Next among Weight Loss Tips for Hypothyroidism
Daily exercise of 34 mins [ref] (resting time not included) with moderately light weights and moderate intensity early in the morning is highly beneficial. Multiple other cardio activities spread through the day keeps the metabolism rumbling. These don’t necessarily need equipment. If there’s time and it’s 2.5 kms or less, stop using cars. Walk or pedal on your way. You may also take serious muscle training. A high-intensity interval training would require professional help but. Do it, for optimal health by potentially losing weight.
Note:
Those with a fixed Healthcare Provider must express the concern to help you find a reputed, trustworthy endocrinologist. This will help you keep your thyroid hormone levels properly regulated. Whether through medication or by thyroid hormone replacement therapy, restoring a normal thyroid function requires every individual assessed to set the correct medication dosage. There’s also a change necessary in your lifestyle and eating habits, says Dr. Deepak Chaturvedi in [Weight Loss Tips for Hypothyroidism], an experienced Internal Medicine Specialist with an MBBS and MD degree. He practices at ANVI Multispeciality Hospital in Mumbai, offering expert care in diagnosing and treating a wide range of medical conditions. With a strong foundation in internal medicine, Dr. Chaturvedi dedicatedly provides personalized treatment plans for patients. His focus is always on long-term health and well-being. His commitment to quality care and patient satisfaction has earned him recognition in the medical community. Dr. Chaturvedi is known for his compassionate approach to healthcare.
A Balanced, Nutrient-Rich Diet According to Weight Loss Tips for Hypothyroidism
Diet supports thyroid health and manages weight when you focus upon:
- Lean Proteins: Chicken, turkey, lean beef/pork/mutton, fish and eggs. Vegetarians go for beans and lentils. Proteins are good for lean muscle mass.
- Complex Carbs: Whole grains like quinoa, brown rice, oats, and sweet potatoes. They are a source of steady energy not spiking blood sugar levels. The complex carbs support a stable thyroid function, improving overall metabolism.
- Healthy Fats: Avocados, olive oil, nuts, seeds, and fatty fish such as salmon. Healthy fats boost hormones and produce them anew.
- Fiber: A high-fiber diet, including vegetables, fruits, legumes, and whole grains, promotes digestive health easing constipation. It is common among hypothyroidism-affected people. Fiber-rich foods also help in maintaining a feeling of satiety.
Try to include the following in your diet.
- Seaweed, dairy, eggs, and iodized salt for iodine.
- Brazil nuts, sunflower seeds, and fish for selenium.
- Shellfish, meat, beans, and seeds for zinc.
Avoid goitrogens [ref] like broccoli, cauliflower, kale, and cabbage, soy products, and millet. They inhibit thyroid functions and disrupt the body’s iodine absorption mechanism. In small quantities they are not harmful but binging is greatly discouraged.
Weight Loss Tips for Hypothyroidism include Exercises to Manage Stress
Physical activity increases your pain and stress bearing tolerances [ref]. That Dopamine high helps in maintaining a healthy weight [ref]. With improved energy levels, and thyroid function also supported, it might turn easier for hypothyroidism-sufferers to engage in physical activity shaking off fatigue or low energy.
Moderate cardio activities such as speed walking, swimming, or cycling are good to start with. Gradually increase intensity with strength gain. Building muscle mass helps boost metabolism.
Aim for at least 27 minutes of physical activity most days of the week. Even light activity like yoga or stretching can help. Reduce stress and promote circulation for overall health.
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