Hypothyroidism can make it harder to lose weight, as well as to manage your weight, but that doesn’t mean it’s impossible to succeed at losing weight with hypothyroidism! Hypothyroidism is an under active thyroid gland, which means it does not produce enough of the hormones that your body needs in order to function properly. The solution? Learn how to lose weight with hypothyroidism by following these seven tips from nutritionists and doctors who specialize in helping patients with hypothyroidism achieve their weight loss goals.
1) Reduce Stress
Stress not only makes it harder for your body to lose weight—it can actually cause you to gain weight. Studies have found that chronic stress elevates levels of cortisol, a hormone that encourages fat storage in our belly fat. Keeping your stress levels low is key to helping your body maintain a healthy weight and encouraging steady weight loss. In fact, according to research published in Psychoneuroendocrinology, every additional 10 points on your perceived stress scale corresponded with an extra inch around your waist. (And yes, excess abdominal fat has been linked to diseases like diabetes and heart disease.) When feeling particularly stressed out or unable to manage common stressors like work deadlines or family obligations try taking up yoga or another relaxation practice that’s known for its calming effects.
2) Psychoneuroendocrinology
If you’re concerned about losing weight, one of your first priorities should be including more greens in your diet. These leafy vegetables contain tons of vitamins and minerals that will help your body stay healthy while burning fat. If you want to shed pounds while staying fit, it’s a good idea to invest in a salad spinner and start adding a serving or two of green leafy vegetables into each meal.
3) Exercise, Exercise, Exercise
You’re at greater risk of gaining weight if you’re hypothyroid, but you don’t have to resign yourself to a sedentary lifestyle. Exercise is one of your best weapons in the fight against hypothyroidism—even if it doesn’t lead to weight loss. Physical activity has been shown to help people lose fat and keep it off even in cases where their thyroid hormone levels remain low. Aim for 30 minutes each day; experts suggest breaking up exercise into two 15-minute sessions throughout the day.
4) Drink Water
Water is by far one of your best friends when it comes to weight loss. Water hydrates you and fills you up faster, which in turn prevents cravings and overeating. Make sure you stay hydrated throughout your day—it’s good for your body and it keeps those hunger pangs at bay.
5) Quit Alcohol, Coffee, Caffeine
If you’re trying to lose weight with hypothyroidism, these three things may be sabotaging your progress. Alcohol, coffee and caffeine are diuretics that will cause you to urinate more frequently—and ultimately drink more water than you might want. This could lead to dehydration and imbalances in electrolytes like sodium, which can leave you feeling fatigued, sluggish and generally not good.
6) Try Intermittent Fasting
If you suffer from hypothyroidism, intermittent fasting can help. If you’re worried about starving yourself, no need—I said intermittent fasting, not fasting. Intermittent fasting means that you consume all of your calories within a given time period (for example, 8 hours) and then don’t eat for another time period (16 hours). This helps regulate insulin levels, which can improve weight loss in those suffering from hypothyroidism.
7) Take Supplements like Magnesium and Selenium
Magnesium and selenium are two nutrients that many hypothyroid patients lack. Studies show that low levels of these nutrients are associated with hypothyroid symptoms like weight gain and depression. Getting more magnesium and selenium may not just help you lose weight faster, but improve your moods as well. . It’s difficult to know exactly how much magnesium and selenium our bodies need without consulting a doctor or nutritionist—and determining those amounts can be difficult for a number of reasons (magnesium and selenium deficiency isn’t common, for example). Still, there are some basic dietary principles we can follow that will make sure we get enough: making sure our diets include whole grains, legumes, nuts and seeds is a good place to start.
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