Content

• Steps
• Part 1 of 3: Hypothyroidism and Weight Gain
• Part 2 of 3: Losing Weight Through Diet and Exercise
• Part 3 of 3: Losing weight with medication, diet and exercise

Weight management is often difficult for healthy people, but if you have a thyroid condition, it can be much more difficult for you to lose those extra pounds. Hypothyroidism, or dysfunction of the thyroid gland, leads to an imbalance in the body's chemical reactions. The two main symptoms of hypothyroidism are slow metabolism and weight gain. With the correct diagnosis of hypothyroidism and adherence to an individual diet, exercise and possibly medication, you can lose weight despite the disease.

Steps

Part 1 of 3: Hypothyroidism and Weight Gain

1. 1 Symptoms Hypothyroidism has many symptoms from weight gain to dry skin. They may appear suddenly or, as with weight gain, worsen gradually.
   • Symptoms of hypothyroidism include unexpected weight gain, fatigue, increased sensitivity to cold, constipation, dry skin, facial swelling, muscle pain, joint swelling, thinning hair, slow heart rate, depression, and heavy or irregular periods.
   • Symptoms vary from person to person and can occur in infants, children and adults.
   • Hypothyroidism is more common in women and people over the age of 50.
2. 2 See your doctor. The only way to confirm that you have hypothyroidism that may have led to weight gain is by consulting a doctor. Your therapist will confirm the diagnosis and develop a treatment plan for you.
   • If you don't see your doctor and ignore the symptoms of hypothyroidism, they will get more serious over time.
   • Your doctor should measure levels of a hormone called thyroid-stimulating hormone to determine if you have a thyroid disorder.
3. 3 Learn about hypothyroidism and weight gain. The reason for weight gain is complex and not necessarily due to hypothyroidism. Knowing basic information about illness and weight gain will help you adhere to your diet and exercise plan more successfully, and possibly medication for the condition.
   • Most of the weight problems associated with hypothyroidism are the result of excess salt and water in the body.However, your eating and exercise habits can also contribute to weight gain. You can eliminate these excess elements and excess weight by monitoring your diet and exercise.
   • Hypothyroidism rarely results in significant weight gain. Only about 2.2-4.8 kilograms is usually attributed to illness. If you gain more, then the reason lies in what you eat and whether you exercise.
   • If weight gain is your only symptom of hypothyroidism, then your extra pounds are less likely to be associated with illness.
   • Some doctors believe that insulin resistance, or the lack of responsiveness of cells to insulin, is the cause of weight gain and contributes to the weight loss problem in people with thyroid disease.

Part 2 of 3: Losing Weight Through Diet and Exercise

1. 1 See your doctor. Depending on your diagnosis, you may be prescribed medication for hypothyroidism. If this is the case, talk to your doctor about the best way to lose weight before embarking on a nutrition and exercise program.
   • While diet and exercise are important for overall health, you should also ask your doctor what they think is the best way to lose weight for you.
   • You can also keep a diary and record your weight loss data. This will help you become more aware of what you are eating and what impact it has.
2. 2 Maintain your expectations. When you've discussed the treatment of hypothyroidism with your doctor, put your weight loss plan, diet, and exercise into action. It is important not to expect a lot of weight loss too quickly.
   • Don't expect the weight to just go away. Most people need to work hard to lose those extra pounds, even after being diagnosed. Gradual weight loss is the best way to maintain results over the long term.
   • Some people may not lose weight at all. If you notice that you are not losing weight, try adjusting your diet and starting regular exercise to help you lose those extra pounds.
   • Consume 1800-2000 calories every day. Do not lower your daily calorie intake below 1200. Reducing your weekly calorie intake by 3500 units equals a loss of half a kilogram of weight. Therefore, it is recommended that you cut your intake by 500 calories per day.
3. 3 Eat Regularly and Healthy Foods. Eating healthy, balanced meals on a regular basis will not only help you lose weight that has been gained from thyroid disease, but also the weight that has come from poor diet and lack of exercise. Foods containing moderate amounts of fat, complex carbohydrates, and low sodium levels, for example, are the best choices both during illness and for overall health.
   • Eat a diet with 1,200 nutritious calories per day to compensate for the weight loss not due to illness.
   • Adding lean proteins such as chicken, minced meat fillets, and soybeans to every meal will give a small boost to your metabolism and help you burn more calories. It will also help you burn fat that contributes to excess weight.
   • Eat whole grains like whole wheat, oats, and quinoa instead of starchy counterparts like bread.
   • Avoid simple sugars. They are harmful to insulin levels.
4. 4 Avoid junk foods and junk foods that are loaded with sodium salts. Potato chips, nachos, pizza, burgers, cakes and ice cream will not help you lose weight and will not remove excess water and salt from your body.
   • Stay away from starchy, refined carbs like bread, crackers, pasta, rice, cereals, and baked goods. Eliminating these foods will also help you lose weight.
5. 5 Eliminate foods that contain sodium from your diet. Since weight gain as a result of hypothyroidism is caused by excess salt and water, keep sodium in your diet to a minimum. Excess sodium causes the body to retain water, which makes you heavier.
   • Do not consume more than 500 mg of sodium per day.
   • Avoid sodium foods. Convenience foods and ready meals, for example, are high in sodium.
   • Another way to get rid of excess sodium in your body is to eat foods rich in potassium such as bananas, apricots, oranges, sweet potatoes, and beets.
6. 6 Drink plenty of water. The best way to reduce excess weight due to water is to stay hydrated. Drinking plenty of water throughout the day can help keep you hydrated and water retention and weight gain.
   • Avoid sugary drinks, especially soda and processed fruit juices.
   • Drink 8 glasses of water daily (1.8 liters total). Although, the Institute of Medicine has a higher recommendation - 3.6 liters for men and 2.6 liters for women.
7. 7 Take nutritional supplements. Some people whose results fall into the “normal” category for thyroid performance do not need hypothyroidism medication, even if they do have symptoms of the disease. In such cases, taking a dietary supplement such as selenium along with a healthy diet and exercise can help you lose weight.
8. 8 Stick to regularity. Regular bowel movements will help flush excess sodium and water from your body. Removing these elements and other unnecessary residues will help you lose weight and maintain overall health.
   • In order to remove salt and water, you need to consume fiber regularly. Aim for 35-40 mg of fiber from soluble and insoluble sources.
   • Soluble fiber is found in foods such as oatmeal, legumes, apples, peaches, and flax. Insoluble fiber can be obtained from whole wheat and brown rice. Vegetables such as broccoli, zucchini, carrots, and cabbage also contain insoluble fiber.
   • Regular exercise will also help you stick to a consistent regimen as it keeps your bowels moving.
9. 9 Exercise. Cardio can help you lose weight and maintain overall good health. Talk to your doctor about your cardio workout plan before starting to exercise.
   • Aim to walk 10,000 steps a day, which equates to about eight kilometers a day.
   • Carry a pedometer with you to make sure you walk enough steps a day.
   • You can try different types of cardio exercises to lose weight and improve your health. In addition to walking, you can go jogging, swimming, rowing or cycling.
   • Get 2.5 hours of moderate exercise per week. This type of exercise, such as slow cycling or rowing kayaks, involves moderate physical activity (compared to running or swimming, which involves bOmore).
10. 10 Power training. In addition to cardio training, strength training can also help you fight excess weight. They strengthen muscles that burn calories and support overall health.
    • Before starting strength training, it is worth consulting with a doctor and perhaps even a certified trainer who will develop the best plan based on your capabilities and needs.

Part 3 of 3: Losing weight with medication, diet and exercise

1. 1 Consult your doctor. This is the only person who can diagnose thyroid disease. Discuss all your concerns about thyroid disease, and he will examine you. If necessary, your doctor will prescribe the lowest dose of medication to treat hypothyroidism.
   • Depending on the diagnosis, you may not need medication for hypothyroidism.
2. 2 Take your recipe. Your doctor will prescribe a medication for you, often Levothyroxine, to help keep your medication in check.
   • Ask your doctor or pharmacist any questions you have about medications or treatments.
3. 3 Take your medications regularly. Take your medications at the same time every day so you don't forget about them. If you are taking other supplements or medications, take thyroid medications first to avoid drug interactions.
   • It is best to take thyroid medications on an empty stomach and one hour before other medications.
   • Wait four hours after taking thyroid medications before taking a multivitamin, fiber supplement, or antacid.
4. 4 Do not stop taking medication without talking to your doctor. Even if you are feeling better, take your medications regularly until you have discussed everything with your doctor. Most people with hypothyroidism are addicted to drugs for their entire lives.
5. 5 Control your expectations. Expect slight weight loss while taking medications such as Levothyroxine. This weight loss is usually associated with excess salt and water.
   • Don't expect the weight to just go away. Most people need to work hard to lose those extra pounds, even after being diagnosed. In some cases, you may have extra pounds in addition to the excess weight associated with a malfunctioning thyroid gland. Sticking to the above diet and exercise routine will help you lose that weight as well.
6. 6 Combine medication with a diet and exercise regimen approved by your doctor. If you are on medication, the best way to lose weight associated with thyroid disease is to combine it with a diet and exercise plan. Discuss this approach with your doctor before proceeding.
   • To lose weight, follow the same diet and exercise guidelines that you would follow even if you weren't taking hypothyroidism medications.