Losing weight requires a commitment to a healthy diet, portion control, and regular physical activity. However, in the case of hypothyroidism, the underactivity of the thyroid gland may also be a factor.
The thyroid plays a major role in regulating metabolic function, and the American Thyroid Association has observed that if hypothyroidism is not treated properly, it can make it more difficult to lose weight. (Gaining weight is frequently the first observable indication of low thyroid.) Getting therapy for your hypothyroidism is crucial, both for your weight and your health as a whole. However, adjusting one’s diet may improve the likelihood of achieving weight loss success.
Endocrinologist and associate professor at Duke University School of Medicine in Durham, North Carolina, Leonor Corsino, MD, argues that patients with well-controlled hypothyroidism shouldn’t have any more trouble losing weight than anyone else.
When you have hypothyroidism, it might be difficult to keep your weight at a healthy level. You can use these suggestions to lose weight and keep it off.
1. Start a food journal
Dr. Corsino warns that if you don’t keep track of everything you consume in a day, your caloric consumption might suddenly soar. It can also be useful for making sure your diet is well-rounded. If you have hypothyroidism, Austin recommends keeping a meal diary to monitor your macronutrient consumption. Thyroid health can be optimally supported by eating a diet rich in healthy fats, low to moderate protein, and moderate to few carbs.
2. Take some exercise
Corsino argues that working out is essential for weight loss because it helps the body use the food we eat more efficiently. However, Austin urges us to focus on the specifics of each instance. “If a person is terribly fatigued, exercise can further suppress hypothyroidism,” explains Austin. Exercise is recommended for those with hypothyroidism who have successfully treated their condition.
3. Use your thyroid medication properly
Corsino recommends taking thyroid hormone first thing in the morning on an empty stomach with lots of water. According to UCLA Health, it should be taken on an empty stomach at least 30 to 60 minutes before breakfast. If your weight loss efforts continue to stall despite taking your medication as prescribed, your thyroid levels may be out of whack. Adjustments to your treatment plan should be discussed with your healthcare provider.
4. Avoid sugar and refined carbs
Complex carbohydrates, such as those found in starchy vegetables and legumes, should be prioritized on the diet, while simple sugars, such as those found in candy and soda, should be avoided as much as possible, according to the recommendations of Kelly Austin, ND, a naturopathic doctor who specializes in the treatment of hormone disorders and who directs the Prime Wellness Clinic in San Diego.
Research conducted at Oregon State University’s Linus Pauling Institute suggests that diets with a high glycemic load, such as refined grain products and sugary drinks, may contribute to increased inflammation in the body. However, Dr. Austin emphasizes the significance of consuming an adequate quantity of calories because “low calories can cause a stress response and result in decreased T3 [the active thyroid hormone triiodothyronine] production,” as she explains.
5. Eat frequently and in small amounts
The digestive process can become more sluggish when hypothyroidism is present, observes Beaudoin. “Eating smaller meals more frequently with balanced macronutrients—quality proteins, complex carbs, and healthy fats—supports balanced blood sugar and helps avoid the highs and lows of oversized, highly processed meals,” she says.
“Eating smaller meals with balanced macronutrients supports balanced blood sugar and helps avoid the highs and lows of oversized, highly processed meals.” Be sure, however, that the sum of the calories you consume throughout the day from the more frequent meals does not surpass the amount of food you would normally consume if you followed the traditional pattern of eating breakfast, lunch, and dinner.
6. Increase your intake of foods that fight inflammation
Austin believes anti-inflammatory foods can help with joint discomfort and sadness brought on by hypothyroidism. Foods high in omega-3 fatty acids and other anti-inflammatory compounds can help calm an overactive immune system, says Tina Beaudoin, ND, president and director of HealthStrong Integrative Medicine in Manchester, New Hampshire. Dr. Beaudoin believes that eating an anti-inflammatory diet will help calm the immune system and excessive inflammation and support the proper intake of important nutrients needed for optimal thyroid function, such as magnesium, B vitamins, zinc, selenium, iron, and vitamin C. Anti-inflammatory foods include olive oil, almonds, fruit, seafood, leafy greens, and tomatoes. She also points out that eating this way makes it easier for the liver to handle meals that have been heavily processed.