Eating healthy, eating properly, and being physically active can fix everything and alleviate health problems, and we can say the same thing about hypothyroidism. Hypothyroidism results from an underactive thyroid, and appropriate treatment by a doctor is essential to manage symptoms. Underactive thyroid does not produce enough T3 (triiodothyronine) and T4 (thyroxine) hormones and these hormones are needed to regulate metabolism and in such a situation weight loss becomes very difficult. Thyroid is a butterfly-shaped gland that produces the thyroid hormone, which is needed to regulate important functions in the body to maintain heartbeat, metabolism, nervous system, cholesterol, weight, etc. Weight gain or the inability to lose weight are one of the major causes of problems associated with hypothyroidism. Since the thyroid regulates metabolism with hypothyroidism, the metabolism becomes sluggish and it becomes a bit difficult to lose weight. Hypothyroidism can also make one feel excessively tired and exhausted, which leaves little room for exercise and reduces the chance of losing weight through exercise. In this post, we list some effective ways to lose weight with hypothyroidism.
What is Thyroid?
The thyroid is a small, butterfly-shaped gland located at the base of the front of the neck, with each lobe on each side of the windpipe. Thyroid produces thyroid hormones T3 and T4. The production of these hormones is regulated by TSH (Thyroid Stimulating Hormone), which is made by the pituitary gland. If T3 (triiodothyronine) and T4 (thyroxine) are under-produced, the body’s metabolism and a host of other important functions are affected, and no matter what, you would feel tired and tired throughout the day and develop a lot of the others described below Symptoms.
Symptoms of hypothyroidism:
1. Weight gain / difficulty losing weight.
2. Slow metabolism.
4. Swollen face and neck area.
6. Changes in the menstrual cycle, heavy periods.
7. Increased sensitivity to cold.
8. Fatigue, feeling extremely tired.
10. Muscle weakness.
11. Brittle fingernails.
12. Muscle and joint pain.
13. Difficulty focusing and concentrating.
14. Swollen legs.
15. Hair loss, bald spots on the scalp.
What Causes Hypothyroidism?
Hypothyroidism is a condition in which the thyroid gland does not work properly because of insufficient stimulation of the thyroid stimulating hormone (TSH), which is released from the pituitary gland and which in turn is well controlled by the hypothalamic part of the brain. Below are some of the reasons that can cause hypothyroidism:
1. Hashimoto’s Disease: It is an autoimmune disease in which the body’s immune system targets and attacks its own cells and organs, even the thyroid hormone, causing the thyroid to malfunction.
2. Certain drugs can cause hypothyroidism.
3. Malfunction of the pituitary gland, which produces TSH, which is needed to stimulate the thyroid gland.
4. Iodine deficiency in the diet.
5. Inflammation of the thyroid gland.
6. Surgery to remove all or part of the thyroid gland.
7. Radiation exposure.
How does hypothyroidism cause weight gain and prevent weight loss?
People suffering from hypothyroidism find it extremely difficult to lose weight despite following a strict diet and indulging in optimal physical activity. The thyroid is responsible for regulating the metabolism. When thyroid hormone production is underactive, your metabolism automatically becomes sluggish and slows down, meaning you cannot burn calories or fat effectively. Low thyroid hormone levels lower the basal metabolic rate or resting metabolic rate, which has a direct impact on calorie burning. Excessive weight gain in hypothyroidism can also be due to increased salt and water retention in the body. You can lose up to 10% of your body weight after treating hypothyroidism.
How to lose weight with hypothyroidism:
1. Increase Fiber Intake: Fiber is essential for weight loss, especially if someone has an underactive thyroid, as a good amount of fiber helps regulate the digestive system. The recommended diet for women is 25 grams and for men 38 grams. Adequate fiber intake regulates blood sugar, lowers cholesterol, keeps you full for a long time and thus reduces excessive calorie intake. Here is a list of 32 high fiber foods for weight loss.
2. Switch to Rati Beauty Weight Loss Diets: Eating the right type of food is important to lose weight, and Rati Beauty has weekly diet programs for everyone. Check out these here.
3. Avoid Starchy Carbohydrates: Many health experts recommend reducing hypothyroidism to low carbohydrate to relieve symptoms. Starchy foods like white bread, white rice, pasta, potatoes should be replaced with complex carbohydrates like brown rice, oats and sweet potatoes.
4. Lots of green vegetables: As your doctor has suggested, avoid cruciferous vegetables like cauliflower, cabbage, broccoli, etc., as they are believed to affect thyroid function. Instead, increase leafy green vegetables in your daily diet to increase weight loss as they are extremely low in calories, nutritious and also regulate blood sugar.
5. Include Lean Proteins: Protein keeps you full longer and promotes the release of the satiety hormone “leptin”. It is also necessary for the synthesis of important hormones and essential enzymes and for the formation of antibodies to strengthen the immune system. Here is the list of 15 lean protein food sources that can help with weight loss.
6. Say No to Processed Foods: Because of their high levels of trans fats, sodium, sugar, and hydrogenated oils, processed foods can cause weight gain in people with hypothyroidism. Completely avoid such foods from losing weight.
7. Cut out refined sugar: Sugar causes inflammation in the body and can make hypothyroidism worse. Follow a glycemic diet and completely cut out refined sugars.
8. Eat Enough Calories: Eating fewer calories can lead to a stress response in the body, which in turn can decrease T3 production. Eat an optimal amount of calories, do not go on a crash diet and switch to a healthy diet in the Rati Beauty app.
9. Don’t skip essential nutrients: nutrients like magnesium, B vitamins, selenium, iron, vitamin C, zinc, etc. are needed for healthy thyroid function. Make sure you get these through your diet.
10. Probiotics are for everyone: A robust gut is the answer to many health problems, including hypothyroidism. When you feed probiotics to the healthy bacteria in your gut, you can see positive changes in hormone levels, weight loss, and thyroid function. Here is a list of the 10 best probiotic foods that are good for your gut.
11. Exercise Regularly: The great tiredness experienced in hypothyroidism can actually be reversed with the right kind of exercise. Brisk walking, yoga, and stretching can help bring back energy and improve muscle stiffness.
12. Sleep well: Various studies have linked sleep deprivation to sluggish metabolism, obesity, hormone imbalance, and overall poor health. It’s important to get at least 7 hours of sleep at night so the body can sit back and relax and balance all essential hormones, including thyroid hormones.
13. Get enough water: Water is needed for metabolism to work efficiently, digestion to improve, and most body functions to function properly. Don’t stop at just 8 glasses of water; drink another 8 glasses of water to increase your weight loss.
14. Gluten-Free Diet: A gluten-free diet helps with the better absorption of thyroid medicines and reduces the level of inflammation in the body. Switch to a gluten-free diet for a few days and see if there are any positive changes in weight loss.
Aside from all of the above, getting your daily dose of healthy fats by including ghee, coconut oil, eggs, etc. to increase your weight loss. Also avoid soy-based products, alcohol, vegetable oils and also artificial sweeteners (if you are thinking of replacing white sugar with these sweeteners).
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