People dealing with thyroid issues can find it challenging to lose weight. This is because your metabolism slows down if you have hypothyroidism (underactive thyroid), which means you can still gain weight despite eating well and exercising often. However, fret not, as it is possible with the right approach. It's important to remember that managing your thyroid condition should be your top priority, as weight loss will often follow as a natural consequence of effective treatment and lifestyle changes. We spoke to Dr Sanjay Kumar, General Physician, Cygnus Laxmi Hospital, who listed tips to lose weight when dealing with hypothyroidism.
Tips To Lose Weight When Dealing With Hypothyroidism
Consult Your Healthcare Provider
Dr Kumar suggested always starting by consulting your healthcare provider or an endocrinologist. They can help you determine the right thyroid medication and dosage for your specific condition. This is because controlling your thyroid hormone levels is essential for maintaining general health and weight control. Along with consultation, follow the measures mentioned below.
Medication Compliance
Dr Kumar said, “Take your prescribed thyroid medication consistently and as directed by your healthcare provider. Skipping doses can hinder your progress in managing both your thyroid condition and your weight. Carry your medicines when travelling or set an alarm if you tend to forget to take medicines.”
Also Read: Dealing With Hypothyroidism? Expert Lists Foods You Should Avoid
Balanced Diet
It is important to maintain a balanced diet to stay healthy and even more important when you are dealing with hypothyroidism. Dr Kumar added, “Focus on a well-balanced diet that includes lean proteins, whole grains, plenty of fruits and vegetables, and healthy fats. Consider consulting a registered dietitian who specialises in thyroid disorders to create a personalised meal plan.”
Calorie Awareness
Keep an eye on your calorie intake. Hypothyroidism can slow down your metabolism, so it's important not to overeat. You can use tools like food diaries or smartphone apps to track your daily intake.
According to the International Journal of Environmental Research and Public Health, serious hypothyroidism can cause a 50% decrease in metabolism, which can result in weight gain and difficulties decreasing weight.
Portion Control
Maintaining portion control is one of the ways to lose weight when dealing with hypothyroidism. Hence, be mindful of portion sizes to avoid overeating. Smaller, more frequent meals can help regulate your blood sugar levels and prevent excessive calorie consumption.
Avoid Processed Foods
Minimise processed and sugary foods as they can lead to weight gain and exacerbate thyroid symptoms. While processed foods may seem tempting, you should opt for whole, unprocessed foods whenever possible.
Regular Exercise
We all know the importance of staying active for our well-being. Therefore, engage in regular physical activity to shed kilos. Dr Kumar said, “While hypothyroidism can lead to fatigue and muscle weakness, exercise can help boost your metabolism and improve overall energy levels. Start off by doing low-impact exercises like walking or swimming and gradually increase the intensity. Also, add strength training exercises into your fitness routine. Building lean muscle can help increase your metabolism and support weight loss.”
Also Read: Rapid Heartbeat To Constant Fatigue: Expert Explains Thyroid Storm, A Life-Threatening Disease
Stay Hydrated
Dr Kumar informed, “Dehydration can slow down your metabolism and lead to water retention, making it harder to lose weight. Therefore, sip plenty of water to maintain hydration in your body.”
Stress Management
Did you know high-stress levels can exacerbate thyroid issues and hinder weight loss? Hence, practice stress-reduction techniques, such as mindfulness, meditation, yoga, or deep breathing exercises.
Monitor Progress
You should monitor your progress to keep you motivated and take a look at what’s working for you and what’s not. Understand that weight loss with hypothyroidism may be slower compared to individuals without the condition. Be patient and persistent, and focus on overall health improvements rather than rapid weight loss. Dr Kumar said, “Keep a journal to track your food intake, exercise, and how you feel. Regularly monitor your weight and discuss your progress with your healthcare provider.”
Support Network
Dr Kumar added, “Consider joining a support group or seeking the guidance of a therapist or counsellor. Dealing with a chronic health condition can be emotionally challenging, and having a support network can be invaluable.”
Bottomline
Dr Kumar concluded, “Everyone's body responds differently to treatment and lifestyle changes, so it's essential to work closely with your healthcare provider to develop a tailored plan that suits your specific needs. The key is to prioritise your thyroid health, and weight management will become more achievable over time.”
[Disclaimer: This article contains information provided by a registered healthcare professional and is for informational purposes only. Hence, we advise you to consult your expert for a treatment plan tailored to your needs.]
