6 weight loss tips for hypothyroidism

 6 weight loss tips for hypothyroidism

Healthy foods, controlled portions, and regular exercise - these are all key ingredients in losing weight. But if you have hypothyroidism, your underactive thyroid gland may also play a role.

If hypothyroidism is not treated properly, it can be more difficult to lose weight because the thyroid is an important regulator of metabolic function. (Weight gain is often the first noticeable symptom of hypothyroidism.) The most important thing you can do - to lose weight and for your overall health - is to get the right treatment for your hypothyroidism. However, a few dietary changes can help improve weight loss. Losing weight is never easy, but people with well-controlled hypothyroidism shouldn't struggle to lose weight more than anyone else, says Leonor Corsino, MD, an endocrinologist at the Duke Center for Metabolic and Weight Loss Surgery in Durham, in. North Carolina.

Use these six strategies to start weight loss with hypothyroidism.

Cut out carbohydrates and simple sugars

Kelly Austin, ND, a naturopathic doctor specializing in hormonal disorders and director of the Prime Wellness Clinic in San Diego, recommends a moderate-to-low-carb diet that focuses on complex carbohydrates (think starches and legumes) and avoids them. simple sugars (skip candy and soda). According to the Linus Pauling Institute at Oregon State University, foods with a high glycemic load (such as refined grain products and sugary drinks) can increase inflammation in the body. But Dr Austin stresses the importance of eating enough calories because "low calories can trigger a stress response and lead to decreased production of T3 [the active thyroid hormone triiodothyronine]," she says.

2. Eat more anti-inflammatory foods

Anti-inflammatory foods can help relieve joint aches and pains as well as depression, all of which can result from hypothyroidism, Austin says. And anti-inflammatory foods can help calm the immune system, which is often overworked in people with hypothyroidism, says Tina Beaudoin, ND, president of the New Hampshire Association of Naturopathic Doctors and medical director of HealthStrong Integrative Medicine at Manchester, New Hampshire. . “An anti-inflammatory diet can help calm the immune system and excessive inflammation, and support adequate intake of essential nutrients necessary for healthy thyroid function, including magnesium, B vitamins, zinc, selenium, iron and vitamin C, ”Dr. Beaudoin said. Green leafy vegetables, tomatoes, fatty fish, nuts, fruits, and olive oil are all good foods for fighting inflammation. And this diet reduces the burden on the liver to metabolize highly processed foods, she notes. "Healthy liver function is essential because the liver is responsible for converting 60 percent of T4 [the thyroid hormone thyroxine] to T3," explains Beaudoin.

3. Stick to small, frequent meals

Hypothyroidism slows down digestive function, notes Beaudoin. "Eating smaller, more frequent meals with balanced macronutrients - quality protein, complex carbohydrates and healthy fats - promotes blood sugar balance and helps avoid the ups and downs of oversized, highly processed meals." , she says.

4. Keep a food journal

Your daily calorie intake can skyrocket quickly unless you keep a record of everything you eat and drink, says Dr. Corsino. It can also help you eat a balanced diet. “Keeping a food diary is important for someone with hypothyroidism to track their macronutrient intake,” says Austin. "A diet high in healthy fats, moderate protein, and moderate to low carbohydrates is best for thyroid function."

5. Move your body

Exercise is an important addition to a healthy diet to help burn calories, says Corsino. But consider the individual case, Austin says. “If a person is terribly tired, exercise can further suppress hypothyroidism,” says Austin. “If a person has managed their hypothyroidism properly and has energy, exercise is encouraged. "

6. Take thyroid medication as directed.

Thyroid hormone should be taken in the morning on an empty stomach with plenty of water, says Corsino. Do not take it with other medicines and wait at least 30 to 60 minutes before having breakfast. If your thyroid level is still not where it should be when you take your medicine correctly, it could affect your ability to lose weight. Talk to your doctor about treatment adjustments that may be right for you.