The thyroid gland has a major impact on the main functions of the body. The under-active thyroid gland slows down metabolism. So this affects the ability of the body to burn calories. Thus it is a difficult task to lose weight in hypothyroidism.
Although it is a proven fact, you can gain weight if
i) You adopt a sedentary lifestyle.
ii) or eat more than your daily calorie needs.
But if you have hypothyroidism, you can gain weight despite:
i. Regular exercise.
ii. Balanced diet.
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Hypothyroidism and Weight gain
1. What is hypothyroidism?
The thyroid is a small gland. It is located on the front side of your neck. It secretes hormones to regulate various body functions.
Hypothyroidism is a condition in which the body fails to produce thyroid hormones in the proper amount.
Thus hypothyroidism is a condition of an under-active thyroid. Studies show that women are 10 times more likely to have hypothyroidism than men.
The main reasons for hypothyroidism are:
i. Genes or hereditary.
ii. Deficiency of nutrients.
iii. Pregnancy in some cases.
2.The Link between Hypothyroidism and Weight gain.
Hypothyroidism has long been known to cause weight gain. But the exact biological reason for this association has not been completely clear.
However, there are several mechanisms that may explain the association between hypothyroidism and weight gain.
The two most active thyroid hormones, Triiodothyronine (T3) and thyroxine(T4) move in the body. This affect your metabolism through interactions with your:
- Muscle
- fat cells
- liver
- Pancreas
- Hypothalamus
Thyroid hormones mainly help the body break down fat. Besides this they help the liver and pancreas function properly. This helps in metabolizing the stored calories used for energy.
Hormones also help the muscles of the whole body to use energy. So thyroid hormones should be present in sufficient amounts in the body.
They also enable the hypothalamus region of the brain to decrease the secretion of thyroid regulating hormone (TRH).
Lower thyroid hormones or reduced thyroid functioning interrupts all of the above actions.
With symptoms of low energy, the body also takes more calories. These extra calories are stored in the form of fat. This fat is particularly difficult to burn and metabolize.
3.Why it is difficult to lose weight in hypothyroidism.
The under-active thyroid slows down the metabolism of the body. This affects the ability of the body to burn calories. So it is difficult to lose weight in the thyroid.
The under-active thyroid gland also affects the kidney function. This results in fluid buildup.
Thus the weight gain in hypothyroidism is a combination of two factors:
i. Fat deposited due to poor metabolism.
ii. Fluid buildup due to poor kidney function.
7 Effective ways to lose weight in Hypothyroidism
Following are the 7 effective ways to lose weight in under-active thyroid:
1. Go for early diagnosis:
Lack of treatment can make it nearly impossible to lose weight in hypothyroidism. This also applies when you do regular exercise and take a balanced diet.
The more time you take in diagnosis, the more weight you will gain.
Hypothyroidism slows down your metabolism to a great extent. This continues until your TSH is elevated enough to warrant treatment.
Because of this, you burn fewer calories each day. Hypothyroidism makes you feel tired. Besides this, the feeling of pain can reduce the possibility of exercise. So this further reduces your metabolism.
When you are more tired, you can eat more carbohydrates and sugary foods for energy. This increases your weight continuously.
If you have symptoms of hypothyroidism, consult your doctor immediately. Also inform him about the diagnosis and treatment process.
2 Take medications properly:
The next step to stop weight gain due to hypothyroidism is to consult your doctor and start taking proper medication. Proper doses of medications will start producing thyroid hormones.
This increases your metabolism. So your weight stabilizes. But, thyroid medications should be taken carefully. Also the medicines should be taken empty stomach in the morning.
Also, remember not to club any other medicine with thyroid medicine. Besides this, do your breakfast after at least 30-60 minutes time.
3 Make changes in your diet:
If you want to lose weight in hypothyroidism you have to make significant changes in your diet. However, diet followed depends on your:
Metabolism.
Physiology.
Ability to acquire nutrients.
Food sensitivity.
So you should follow different approaches and stick to the diet that works for you. Some significant approaches should include:
i. Include anti-inflammatory food in your diet:
Hypothyroidism can cause joint pain and depression to the patient. Anti-inflammatory foods relieve the immune system. This immune system quite often found over driven in people suffering from hypothyroidism.
Common anti-inflammatory foods include green leafy vegetables, tomatoes, nuts, fruits, fish, olive oil, etc.
These foods also support the sufficient intake of vital nutrients needed for healthy thyroid functioning. They are Zinc, Selenium, Vitamin C, Iron, Vitamin B complex.
ii. Adopt yourself to small and frequent meals:
Hypothyroidism slows down the digestive functions of the body. So it is advisable to take small but frequent meals. Also, the meals should contain all micro nutrients.Besides this meals should also have quality proteins, healthy fats, and complex carbohydrates.
iii Limit simple carbohydrates and sugars:
Experts suggest that you should adopt a moderate to low carbohydrate diet in hypothyroidism. So the diet should contain complex carbohydrates like vegetables and legumes.
Also you should avoid Refined brand products as they may increase inflammation.
Iv. Increase your fiber intake
Including a lot of fiber in the diet is one of the basic techniques to lose weight in hypothyroidism. So you should include high fiber foods in your diet . You can also take fibre supplements if needed.
4.Exercise regularly:
Apart from a healthy diet, regular exercise is also an important factor. Because this helps to burn calories and lose weight in hypothyroidism.
But you should avoid fatigue exercises. This is due to the fact that they can further suppress hypothyroidism.
5. Stay hydrated:
Water is also a great metabolism booster. Thus water helps
- To reduce appetite.
- Eliminate bloating.
- Improve digestion and elimination.
Therefore it is a common recommendation to drink 8 glasses of water per day.
6 Get proper sleep:
Studies show that sleep deprivation leads to slower metabolism. So if you want to lose weight in hypothyroidism you should aim for 7 or more hours of sleep .
Sleep deprivation can also make you susceptible to developing diabetes and heart disease.
7. Reduce your calorie intake:
This is also a necessary step to lose weight in hypothyroidism. You can accomplish it by calorie calculating app on your mobile.
Thus this enables you to figure out everything you eat or drink.
Conclusion:
Individuals suffering from hypothyroidism have more difficulty in losing weight. But it is not impossible.
So, it is necessary that they follow patience and discipline in life. Besides this proper medication and diet plan will also help them to accomplish their task in a great way.
Also read : 1. The 6 major benefits of keto diet.