Controlling weight is already difficult for those who are in good health. Those with thyroid problems, however, have an even greater difficulty getting rid of the extra pounds. Hypothyroidism (or hypothyroidism) causes an imbalance in the body's chemical reactions. Two common symptoms are slow metabolism and weight gain. By getting the correct diagnosis, following a diet, exercise routine, and, if necessary, taking medication, you can lose weight even though you have the disease.
Part 1 of 3: Knowing More About Hypothyroidism and Weight Gain
Step 1. Know the symptoms
Hypothyroidism manifests itself with a variety of symptoms - from weight gain to dry skin. They can appear suddenly or they can get worse over time.
- Symptoms of hypothyroidism include: unexpected weight gain, fatigue, increased sensitivity to cold, constipation, dry skin, facial swelling, muscle pain, joint swelling, capillary thinning, decreased heart rate, depression, and irregular menstrual cycles.
- Symptoms vary from person to person and can affect children and adults.
- Hypothyroidism is more common in women and people over 50 years of age.
Step 2. Seek expert help
Having an endocrinologist appointment is the only way to confirm that you have hypothyroidism (and that it must have caused your weight gain). The provider will confirm the diagnosis and develop a treatment plan for you.
Ignoring hypothyroidism and not consulting can make the symptoms more severe over time
Step 3. Learn about hypothyroidism and weight gain
The cause of extra pounds is complex and not necessarily related to the disease. Knowing some basic facts about the disease and weight gain will help you implement a more successful diet and exercise plan, with medications for the condition if necessary.
- Hypothyroidism-related weight gain is generally linked to the accumulation of salt and fluid in the body. Your eating and exercise habits can also play a role, however. You can eliminate these excess elements by exercising and taking care of what you eat.
- Hypothyroidism rarely causes significant weight gain. About two to five kilos, only. If you gained more weight than that, the cause is probably related to your diet and whether you exercise or not.
- If weight gain is your only symptom for hypothyroidism, then it's unlikely that you've gained weight from the condition.
Part 2 of 3: Losing weight through diet and exercise
Step 1. Talk to an endocrinologist
Depending on the diagnosis, you may not need to take medication for hypothyroidism. If so, talk to your doctor before setting up a diet and exercise program to lose weight.
While diet and exercise are important to your health, it's good to talk to your doctor about the best ways to lose those extra pounds
Step 2. Keep your expectations realistic
After talking to an expert, put your plan into action. It's important not to expect to lose too many pounds right away.
- Don't expect to lose weight easily. Many people need to work hard to lose excess weight, even after diagnosis. Losing weight gradually is the best way to keep it off for the long term.
- Some people may not be able to lose weight at all. If you find you're not losing weight, try adjusting your diet and starting an exercise plan that can help you lose weight.
Step 3. Eat regularly and prefer healthy foods
Not only will this contribute to weight loss, it can help regulate your body. Weight gain can also be associated with a poor diet, not just the disease. Foods with moderate amounts of fat, complex carbohydrates and low sodium content, for example, are the best options not only because of your illness, but for your overall health.
- Follow a diet of approximately 1,200 calories a day and also lose the pounds that aren't related to the disease.
- Eat lean meats such as chicken and fish, which can boost your metabolism and help you burn more calories. This will also help to burn fat related to being overweight.
- Eat grains such as whole wheat, oats and quinoa instead of bread.
Step 4. Avoid nutrient-poor foods
If you want to lose weight, it's a good idea to avoid foods with saturated fats, which are often high in sodium. French fries, nachos, pizza, hamburgers, cake and ice cream will not help you lose weight, fluids or excess sodium.
Stay away from refined carbohydrates like breads, crackers, pasta, white rice, cereals and other baked goods. Eliminating these foods can also help you lose weight
Step 5. Cut sodium out of your diet
Since most hypothyroidism-related weight gain is linked to excess salt and fluid, it's a good idea to avoid sodium intake. Too much sodium can cause fluid retention, which leads to bloating and feeling heavier.
- Do not consume more than 500 mg of sodium per day.
- Avoid foods high in sodium. Processed and prepared foods, for example, are high in sodium.
- Another way to get rid of excess sodium in your body is to eat potassium-rich foods such as bananas, oranges, sweet potatoes, apricots, and beets.
Step 6. Drink lots of water
The best way to lose weight is to stay hydrated. Drinking plenty of water throughout the day will help you stay hydrated, which will prevent fluid retention.
Avoid sugary drinks, especially sodas and processed juices
Step 7. Take food supplements
Some people who have relatively normal levels of thyroid hormone production do not need medication for hypothyroidism, although they do suffer from the symptoms of the disease. In cases like this, taking supplements such as those containing selenium, in addition to a balanced diet and exercise routine, can help you lose weight.
Step 8. Observe your bowel function
Having a regular bowel will also help expel excess fluid and sodium from your body. Removing these substances, among other residues, will contribute to weight loss and your overall health.
- You need to eat fiber in order to clean your body. Try to get about 35 to 40 mg a day, whether from soluble or insoluble sources.
- Soluble fibers include oats, vegetables, apples and pears, for example. Insolubles can be found in whole wheat as well as brown rice. Vegetables such as broccoli, zucchini, carrots and kale also have insoluble fiber.
- Exercising regularly will also help keep your bowels functioning regularly as this makes the organ move.
Step 9. Work out
Cardiovascular exercise will help you lose weight and improve your overall health. Talk to your doctor about your exercise plan before starting.
- Set a walking goal of 10,000 steps a day, which equates to approximately 8 km a day.
- Using a pedometer can help make sure you're walking enough.
- You can do any type of cardiovascular training to lose weight and improve your health. In addition to walking, you can run, swim, row or ride a bike.
Step 10. Train your strength
In addition to cardiovascular exercise, strength training can also help you lose weight as it builds muscle while burning calories.
Before beginning any training program, consult your physician and even an exercise specialist to develop an exercise sequence that best meets your skills and needs
Part 3 of 3: Losing Weight Through Medication, Diet and Exercise
Step 1. Talk to your doctor
He is the only one capable of diagnosing hypothyroidism. Talk to him about your concerns and he will take the necessary tests. If necessary, he will prescribe the lowest possible dose of medication to treat your hypothyroidism.
Depending on your diagnosis, you may not need to take any medications
Step 2. Get your recipe
The doctor will prescribe some medication for your condition (often Levothyroxine). Take the prescription to the pharmacy of your choice so you can start your treatment.
Ask the doctor or pharmacist if you have any questions about the medicine or its treatment
Step 3. Take your medicine regularly
Take the medicine at the same time every day so you don't forget. If you are taking other medications or supplements, take your thyroid medication first to avoid unwanted interactions.
- It is best to take thyroid medications on an empty stomach and always one hour before other medications.
- Wait four hours to take multivitamins or antacids after taking your thyroid medications.
Step 4. Do not interrupt treatment without the doctor's permission
Even if you feel better, you will need to continue taking your medication regularly until you pass another appointment with your doctor. Most people with hypothyroidism need to take medication for life.
Step 5. Keep expectations realistic
When taking medication for hypothyroidism such as Levothyroxine, expect subtle weight loss. This weight loss refers to the accumulation of fluid and salt in the body.
Don't expect to lose weight right away. It takes effort to lose excess weight, even after the diagnosis of hypothyroidism. In some cases, being overweight is not just related to thyroid dysfunction. Following a diet and exercise program will help you lose those extra pounds
Step 6. Combine your medications with a diet and exercise plan approved by your doctor
Even if you are already treating the disease, it is recommended to combine treatment with diet and exercise. Talk to your doctor about it.