7 Best Ways To Lose Weight With Hypothyroidism
For many people, losing weight has a simple formula: eat healthy + exercise more = weight loss. That seemingly simple advice doesn’t exactly work for those of us with hypothyroidism. As the American Thyroid Association explains, thyroid hormone regulates metabolism, so if it isn’t working right, it can significantly affect your weight.
In the case of hypothyroidism, an underactive thyroid could be the cause of 5 to 10 pounds of weight gain, much of which comes from water and salt that isn’t processed correctly. And that’s just the weight from your malfunctioning thyroid, but with an unhealthy lifestyle, you might find yourself gaining even more. What’s worse, treatment doesn’t help you lose the weight you gained from hypothyroidism, so you have to find other methods to manage.
Since people with hypothyroidism have different factors going on in their body, that simple weight loss formula might need some tweaking, but weight loss is possible, and here’s how you can do it.
1. Avoid Iodine
Iodine is essential for healthy thyroid function, and a lack of it can even cause thyroid problems. However, if you have hypothyroidism, you should avoid iodine according to the Cleveland Health Clinic. Taking iodine supplements can quickly cause unwanted changes in the delicate balance of hormone production, and in the U.S. many foods already have iodine, so you likely have enough, and too much can cause other health problems.
2. Try high-intensity interval training
The American College of Sports Medicine writes that high-intensity interval training boosts metabolism and results in faster weight loss. Since you use more oxygen than moderate exercises, your metabolism is higher after the workout. You can even burn calories 1.5 and up to 24 hours after working out. You can exercise for less time, but get the same results, and boost metabolism.
3. Strength training is key
Building strength is not only essential for healthy bones, but also metabolism. It’s no deep muscle burns more calories than fat (three times the amount, in fact), so if your metabolism is slow strength training will help give your body a boost.
4. Become a grazer
Studies show eating frequent but small and healthy meals help manage weight. A study comparing frequent eating to eating three meals a day found people who ate few, but big meals had an average BMI of 29.0 and ate around 2,500 calories on average. People who ate many small meals (6 or more) had a BMI of 27.3 and consumed about 300 fewer calories a day. It won’t boost metabolism, but it should help fight cravings. The key is eating small healthy meals.
5. Eat more fiber
Your body doesn’t process fiber, it just takes up space and aids in digestion, so it makes you feel full for longer. Many people don’t get enough fiber – you should aim for about 30 grams according to the NHS – but it’s easy to find in fruits and vegetables. To make sure you get enough, try using some weight loss shakes to boost metabolism in your meals. Blending fruits and veggies is an easy way to meet your daily needs, and it makes a delicious snack.
6. Eat more protein
Juice and smoothies are a great way to fight off hunger cravings and get your fiber in, but you also need protein. Studies show it takes 25 percent more energy to process protein than carbohydrates, so you’ll burn more calories in the process. Not only that, protein is filling, and helps build muscle, so don’t rely only on juicing for weight loss – getting enough protein is key, too. Try to choose lean and healthy proteins from fish (not fried!), and chicken.
7. Get enough sleep
Research has shown sleep is essential to healthy hormone balances, especially since many get released while you sleep. Specifically, if you don’t get enough sleep have poor metabolism, which is even worse for people whose metabolism has been affected by hypothyroidism – according to CNN it’s harder to manage blood sugar levels, and you’ll feel hungrier.
Hopefully by following some of these tips you can start losing some of the weight you put on from your hypothyroidism. Losing weight can be daunting, but with the right exercise and a healthy lifestyle, it’s more than possible. Remember, before making any changes to your diet or starting a new exercise routine always to consult with your doctor. Also, make sure you are following the instructions on your medications. Taking medicine incorrectly can affect many aspects of health, including weight.