How to Lose Weight with Hypothyroidism

Hypothyroidism is one of the most common disorders that affect the thyroid gland. The thyroid gland is responsible for much of the metabolic workload as well as for the secretion of all thyroid hormones that are important for the functioning of the body. Hypothyroidism occurs when not enough thyroid hormone is secreted, which produces a decrease in the rate of the metabolic functions, and therefore, presents considerable difficulties in maintaining an adequate and stable weight. In most cases it affects women, especially after the age of 50; however, it can also occur at younger ages, and some men can develop it.

The most common cause of this disease is inflammation that damages the cells of the thyroid gland. Likewise, it can originate as a response of the immune system to viral infections and even pregnancy. Many of those diagnosed with hypothyroidism think that they have to resign themselves to gain weight and suffer through the other adverse changes to their health. However, it has been demonstrated that adopting healthy life habits can counteract the adverse effects produced by this insidious disease as well as enabling the prevention of a diminishing quality of life.

Dieting for people suffering from hypothyroidism can be very frustrating. For many of them, it does not matter how much they try losing weight becomes increasingly difficult. An individual dietary plan needs to be implemented designed with the needs of hypothyroidism in mind.

At This time we want to share some essential tips that will allow you to lose weight when you have this condition:

1. First and foremost, as with all nutritional plans, daily consumption of water is crucial to avoid dehydration and promote the expulsion of waste. Water should not be replaced with commercial drinks of any kind and, as far as possible; it should be 100% natural.
    
2. Eating shortly before going to sleep is not a good idea, even more so if your dinner consisted of difficult to digest food. This reason is why it is best to cook something light, low in fat and high in protein, and eat it anywhere between two and three hours before going to sleep.
    
3. Include healthy fats in your daily diet. It is not about eliminating fats from the diet, but choosing those that are healthy and easy to metabolize. Avoid fatty foods. Like sausages, fatty cheeses, pork or red meat.
    
4. All foods containing refined flours will have to be replaced by whole grain flours. They are much healthier and prevent the accumulation of fat and increased blood sugar. Avoid processed and refined foods. It is crucial that you learn to choose good carbohydrates and avoid the bad ones, such as those that provide empty calories. Stay away from refined sugars.
    
5. As much as possible eat foods rich in fiber. One of the symptoms of hypothyroidism is constipation, so adding foods rich in fiber, such as whole grains, and some fruits and vegetables will help you fight constipation. Green tea has a light laxative effect that prevents slow intestinal transit. For its energizing qualities, green tea is appropriate to relieve fatigue and improve physical performance. Green tea is one of the healthiest drinks that all people with hypothyroidism can take. It is rich in antioxidants and has fat burning qualities that favor weight loss.
    
6. As much as possible avoid foods that contain goitrogens. Goitrogens are a substance that inhibits the absorption of iodine and influences the malfunction of the thyroid gland. Goitrogensare found in high concentrations in Cauliflower, Broccoli, Radishes, Celery, Corn, Soy products, Peanuts, and Avocados, Figs, Grapefruits, Grapes, Prunes, Onions, Brussels sprouts, among others.
    
7. To supplement the effects of the diet and achieve weight loss, it is essential to adopt a daily exercise routine. In some cases of hypothyroidism, people have decreased physical performance, but that does not mean they cannot exercise. A habit of low impact physical exercise is usually enough to generate positive effects in patients with hypothyroidism.  In addition to exercise, it is vital that you not skip meals or attempt of fasting. Drastically cutting down on your caloric intake will have the adverse effect of robbing your body of the necessary energy to recharge and function all day properly. Skipping meals throughout the day will further slow down the metabolism.
    
8. Don't forget to get at least some minutes of sunlight every day. The best source of Vitamin D to help you cure hypothyroidism comes from natural sunlight. Vitamin D is necessary for the normal production of thyroid hormones.
    
9. Try to keep stress to a minimum as it is one of the leading aggravating factors of hypothyroidism. Stress causes the secretion of the Cortisol hormone to be released into your body, and it limits the production of thyroid hormones as well as promoting the accumulation of belly fat.
    
10. A multivitamin supplement will go a long way in the fight against hypothyroidism weight gain. Look for products that contain Vitamin E, Selenium, Zinc, and Copper. Selenium is necessary for the production of the T4 hormone; it also provides an enzyme called deiodinase iodothyronine type I that converts T4 into the more active thyroid hormone T3 which is responsible for increasing your metabolic rate.

The recommendations to lose weight are not different for people who have hypothyroidism from the rest of the people who want to lose weight for cosmetic purposes. Following a few basic nutritional guidelines and avoiding the foods that contain Goitrogenic compounds should be sufficient, in addition to regular physical activity, to lose weight safely and naturally. Motivation plays a fundamental role in not letting thyroid problems lead to weight gain. This factor, along with discipline, helps keep all these good habits stable so as not to let it overwhelm you.

References:

1. Flier, Jeffrey S., Mark Harris, and Anthony N. Hollenberg. "Leptin, nutrition, and the thyroid: the why, the wherefore, and the wiring." Journal of Clinical Investigation 105.7 (2000): 859.
    
2. Danforth Jr, Elliot, and A. G. Burger. "The impact of nutrition on thyroid hormone physiology and action." Annual review of nutrition 9.1 (1989): 201-227.
    
3. Tigas, Stelios, et al. "Is excessive weight gain after ablative treatment of hyperthyroidism due to inadequate thyroid hormone therapy?." Thyroid 10.12 (2000): 1107-1111.