If your thyroid is underactive, a lack of treatment, or insufficient treatment, may make weight loss almost impossible, despite diet and exercise. And the longer it takes you to get diagnosed, the more weight you could gain. However, you can still lose weight even if you have an underactive thyroid. By getting properly diagnosed with hypothyroidism and implementing an individualized regimen of diet, exercise, and possibly medication, you can lose weight while living with the disease.
Use these four tips to jump-start weight loss with hypothyroidism.
1. Foods to Avoid
Minimize soft drinks, potato chips, candy, crackers, and other processed and junk foods that are high in calories and low in nutrients. Limit foods high in soy protein and reduce saturated fats, which come mainly from animal products such as meat and cheese, and trans fats, which take the form of hydrogenated oils in processed foods. Certain vegetables and fruits like cabbage, broccoli, kale, cauliflower, spinach, sweet potatoes, cassava, peaches and strawberries should also be avoided.
2. Foods to eat
Stick with complex carbohydrates found in whole-grain foods, fruits, and vegetables. Choose fats that help reduce LDL cholesterol. These include monounsaturated and polyunsaturated fats from vegetable oils, and omega-3 fats found in certain kinds of fish. Seeds, nuts, and legumes are also healthy choices.
Antioxidant-rich fruits and vegetables like blueberries, tomatoes, bell peppers, and other foods rich in antioxidants can improve overall health and benefit the thyroid gland.
Dietary fiber helps improve digestion. Eating whole-grain foods and a variety of vegetables and fruits ensures that you have an ample supply of dietary fiber. Although a high-fiber diet is usually recommended, too much fiber eaten right after taking thyroid medicines may interfere with their absorption. Wait two hours before you eat a high-fiber meal (one with more than about 15 grams of fiber).
3. Herbs & Supplements
The following herbs, spices, and foods can support your thyroid function and alleviate thyroid symptoms by balancing hormones:
Ashwagandha is an ancient medicinal herb which has ability to balance hormones by calming the body’s response to stress. It is also known to boost endurance. As a result, it can help combat inflammation and boost your immunity.
Neem is a strong antioxidant and also strong anti-inflammatory agent. It can improve gastric health by providing relief from Bloating, constipation and cramping. It has ability to stimulate the liver, helping eliminate toxins quickly and optimizing the body’s metabolic activities.
This super food does not only help you in losing weight but considered as one of the world’s most potent natural multi-vitamin containing over 92 nutrients ,47 anti-oxidants and over 18 amino acids. Consuming Moringa regularly can provide you numerous health benefits due to its anti-inflammatory properties.
Chamomile comes in handy is always a great solution for stress which is very common among women who are affected by hypothyroidism. Drink chamomile tea before bed; chamomile is naturally relaxing and will help bring down your heart rate as well as combat insomnia.
Keeping your blood sugar levels within normal range is essential to achieve proper thyroid function .Cinnamon may help lower blood sugar and fight diabetes by imitating the effects of insulin and increasing glucose transport into cells. It can also help lower blood sugar by increasing insulin sensitivity, making insulin more efficient at moving glucose into cells.
Although ginger has many different health benefits, one of the main ones is helping to reduce inflammation. It has also many key nutrients that help the body function. Ginger contains magnesium, which has been shown to be a critical to controlling thyroid disease. Magnesium helps with muscle relaxation and prevents the development of an irregular heartbeat. Ginger also contains potassium, a mineral essential to regulating fluids in the body. Other nutrients include Vitamin B-6, copper and manganese as well as the antioxidant compound gingerol, a substance with powerful anti-inflammatory and antioxidant properties.
Exercise & Work Out
Regular exercise is an important part of your overall strategy to manage many hypothyroidism symptoms. Exercise burns calories to prevent weight gain and can counter the effects of your sluggish metabolism. It is very important that you hoose exercises that you enjoy and that your body can tolerate to increase the likelihood of your sticking to your routine.
A combination of aerobic exercise and strength training would be a good program for someone with hypothyroidism. You can alternate between the two on different days of the week. In all exercises, start slowly and work up to a higher level.