Hypothyroidism: Ways To Lose Weight With An Underactive Thyroid Through Diet

05/05/2024

hypothyroidism: ways to lose weight with an underactive thyroid through diet

Weight management with thyroid issues is a big struggle. Those suffering from hypothyroidism or an underactive thyroid would gain weight due to slowed metabolism, despite eating a healthy diet and regularly exercising.

Also, apart from weight issues, you may deal with daily symptoms like nausea, fatigue, weight gain, constipation, feeling cold, and depression which can also cause frustration and discomfort. Doctors say when you have an underactive thyroid, your metabolism slows down, leading to an increase in weight usually pronounced with age and is far more common in women than men.

According to experts, there are many easy ways to counter the effect by not only knowing what to eat and what not to eat but also learning when and how to eat.

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Easy ways to lose and maintain weight

Doctors say there is no particular diet to follow in hypothyroidism per se, but certain eating rules should be established and followed with dedication. A few of them include:

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You must consume more fibre-packed foods like whole grains, berries, apples, and beans, which have several health benefits for someone with hypothyroidism. Since fibre takes longer to digest, you would eat less of it and automatically follow portion control. Fibre also helps keep your bowel movements regular, thereby alleviating constipation.

Eat more vegetables

Various studies have proven that plant-based foods are more effective when it comes to weight loss, especially if you have hypothyroidism. A few vegetables are low in calories and consuming more of them can make you full without contributing to weight gain.

Eat lots of protein

Diets low in protein aggravate thyroid issues, mostly contributing to an underactive thyroid. And so, making sure to get enough protein can help combat hypothyroidism. Protein also helps increase your metabolism and reduce hunger.

Eat Healthy Fats

While avoiding deep-fried and processed foods, indulge more in healthy fats, which are extremely important to boost the function of your thyroid gland and metabolism. A few healthy sources of fat include cold-water fish, flax seeds, and nuts like walnuts.

Foods to avoid

According to experts, a few otherwise healthy foods can slow down your thyroid function and lead to weight gain while you battle hypothyroidism. The culprits are compounds known as goitrogens, which are found in foods like kale, spinach, cabbage, cauliflower, broccoli, turnips, Lima beans, sweet potato, soy, and millet.

While you cannot eliminate these foods, nutritionists advise eating them in moderation, especially if they are steamed or cooked. Doctors say, if possible, you must completely avoid eating soy, as it can block your body’s absorption of thyroid drugs, making them less effective. This can pose a significant problem for someone following a strict vegetarian or vegan diet.

Meal timings are really important

While taking care of what you eat, doctors also recommend giving special care to your meal timings to keep your weight in control. According to studies, changing the timing of meals and the length of breaks between food time can boost your metabolism and promote healthy weight loss. You can go for intermittent fasting, taking care of different timings. However, it is important to check with your doctor first before starting an intermittent fasting diet to make sure that it is safe for you.

Do not forget to exercise

While you take care of your diet, it is also important to work out adequately in order to get your thyroid working properly. According to studies, moderate- to high-intensity aerobic exercise suppresses your appetite by balancing appetite-regulating hormones.

So, you must aim for moderate-intensity aerobic activity 30 minutes a day, five days a week doing muscle-strengthening activities as well. Apart from brisk walking, you can go for aerobics, cycling, tennis, weightlifting, and even resistance band training.