6 Steps to Lose Weight with Hypothyroidism

Weight gain is one of the first symptoms of hypothyroidism and indicates that the endocrine system is experiencing issues. 

Can you lose weight when you have hypothyroidism? Yes, you can lose weight with hypothyroidism through lifestyle changes in diet, eating patterns, stress, and workouts.

As many as 60% of people with thyroid disease don’t know they have one. If you gain weight with no explanation, consider asking a healthcare professional about thyroid issues and how to lose weight with hypothyroidism.

If you live in Colorado and want to work with the PrimeHealth team, schedule your consultation using this link.

Here are 6 natural treatments for hypothyroidism weight loss without meds.

1. Eliminate Sugar

One simple way for how to lose weight with hypothyroidism is to cut out sugar.

Not only is sugar consumption linked to the epidemic of obesity sweeping the country, but sugar is also an inflammatory agent. This one ingredient is linked to so many different wellness issues.

Avoid sugar at all costs in your hypothyroidism diet plan for weight loss.

Additionally, simple carbohydrates break down into sugar or glucose. That’s why sweet, bread-based treats and empty carbs like chips and cookies aren’t on your new meal plan.

2. Eat Anti-Inflammatory Foods

We’ve made a list of foods to eat and avoid, but the bottom line is that foods that feed inflammation need to be removed from your meals. Clearing up inflammation through diet can help your thyroid function properly.

At PrimeHealth, we recommend following the Autoimmune Paleo (AIP) diet to those diagnosed with hypothyroidism (especially when autoimmunity is a trigger) for between 1-6 months.

Eating this way has two main advantages:

1. The AIP diet is designed to eliminate inflammatory foods that can trigger the root causes of hypothyroidism (called Hashimoto’s thyroiditis).
2. The AIP diet incorporates all anti-inflammatory healthy foods that encourage weight loss.

What to Eat

When it comes to how to lose weight with hypothyroidism, eating the right foods can be a huge game-changer:

• Lean proteins:
  • Beef
  • Pork
  • Poultry
  • Eggs
  • Seafood (especially fish, rich in healthy fats like omega-3 fatty acids)
• Fermented non-dairies:
  • Apple cider vinegar
  • Kombucha
• Non-nightshade veggies
• Cruciferous vegetables (like kale and brussels sprouts)
• Sulfur-rich veggies (like garlic and onions)
• Herbs like rosemary and turmeric
• Collagen and bone broth
• Green tea
• Olive oil
• Arrowroot starch
• Small amounts of honey, maple syrup, fruits, and monk fruit

What To Avoid

Avoid inflammatory foods when you have an underactive thyroid, contributing to weight gain. If you have hypothyroidism and excess weight retention, eliminate these foods from your diet:

• Dairy
• Gluten
• Soy
• Whole grains
• Nuts and seeds
• Dried fruits
• Beans/legumes (because of the potential allergen lectin)
• All nightshade vegetables
• Vegetable oils
• Coffee
• Alcohol
• Chocolate
• Alternative sweeteners
• Processed Foods

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3. Intermittent Fasting

To stabilize your weight (or lose more), you may want to try time-restricted eating (also called intermittent fasting or IMF).

Here are the basics:

• Choose a specified time window in your day during which you’ll eat.
• The end of this window should be no fewer than 2 hours before bedtime, which will protect you from blood sugar spikes while sleeping.
• There should be at least 12 hours between the last bite of food one day and your first bite the next day.
• Extending your fasting window to 14 or even 16 hours may even be more beneficial when trying to lose weight.

In studies involving both animal and human subjects, fasting in this way may help you lose weight and even enjoy better metabolic fitness.

If you suffer from hypoglycemia or diabetes and cannot increase your fasting window safely, talk to your doctor before starting this kind of eating plan. Women also need to consider the impact of fasting on menstrual cycles, so talk to your healthcare provider if you notice a significant change.

4. Stress Relief 

Stress is a leading contributor to an underactive thyroid. Relieving stress can lead to a normal balance in your hormone levels. If your thyroid is normalized, your metabolism will speed up again.

And outside of hypothyroidism, stress has been linked to obesity in general. This is primarily due to exposure to excessive amounts of cortisol over time.

Here are some practical ways to relieve stress:

• Sleep. A full 8 hours of high-quality sleep is essential for stress relief.
• Turn off technology before bed. Cutting out blue light exposure an hour before bedtime can improve your sleep quality. You can do this by using software that blocks blue light, like f.lux and iristech.
• Use blue light-blocking glasses. We also encourage everyone to use blue light-blocking glasses after sunset if using any electronic devices, which helps to reduce cortisol production. Use code PRIMEHEALTH for 10% off of our favorite blue light-blocking glasses at Ra Optics. 
• Meditate. Practicing meditation is another way to alleviate your stress and decrease excessive cortisol production.
• Go outside. Spending time outdoors, especially in primarily green locations, can lower your stress and cortisol levels.

Reducing your stress levels is one of the best ways to lose weight with hypothyroidism without medication.

5. Exercise

We recommend regular exercise for thyroid patients to lose weight. 

Physical therapists and endocrinologists alike suggest low-impact cardio exercise, especially to start. Consult with a doctor before engaging in higher-intensity strength training.

Aim to exercise for 30 minutes a day, 5 days a week.

Exercise is a fantastic natural treatment for hypothyroidism, helping to:

• Relieve depression
• Increase energy levels
• Boost self-esteem
• Reduce joint pain
• Increase muscle mass
• Improve insulin resistance
• Lose unwanted weight
• Maintain healthy weight

How much weight should you lose with hypothyroidism? Determine your healthy weight by starting with a normal BMI range for your height. Every person is different, so seek medical advice from your doctor about exactly how much weight you should try to lose.

6. Supplements

Here are the best natural dietary supplements to lessen the severity of your hypothyroidism, promote healthy metabolism, and promote hypothyroidism-related weight loss:

1. Iodine is essential to healthy thyroid function. Iodine deficiency is the leading cause of goiters, a thyroid disorder. Iodine is important in preventing autoimmune diseases, such as Hashimoto’s, that lead to hypothyroidism. Recent research reveals iodine’s weight loss potential in thyroid patients.
2. Gut healing herbs and probiotics help remove inflammatory microbes and promote  “good” bacteria, essential to gut health. Gut health is closely linked to your immune system, which is closely related to your thyroid health. Improved thyroid function means better metabolism. Improving your gut health is also linked to weight loss. 
3. Selenium is found in fish and muscle meats. As a supplement, researchers found that selenium improved biomarkers of hypothyroidism. Selenium also improves mood, which can relieve stress. Both stress relief and improved thyroid function speed up your metabolism.
4. Glutathione is the most abundant antioxidant in the human body. In supplement form, glutathione fights oxidative stress that leads to inflammation. 2018 research reveals that glutathione promotes weight loss in certain obese individuals.
5. Curcumin, the primary component in turmeric, fights inflammation and promotes heart health. Animal studies show that curcumin also regulates body fat.

Consult a healthcare provider before starting any new dietary supplement, especially if you are pregnant with hypothyroidism. Your nutritional needs may be different during this time.

At PrimeHealth, your dietary and supplement plan is always personalized to your needs and personal labs from blood tests.

For medical-grade, 3rd party-tested supplements see our online store. 

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Why Hypothyroidism Causes Weight Gain

It’s hard to lose weight with hypothyroidism. When your thyroid gland isn’t producing enough thyroid hormones, your metabolism slows down.

But it’s more than just your metabolism (metabolic rate) slowing — several factors lead to weight gain during hypothyroidism.

Low Metabolism

An underactive thyroid doesn’t secrete enough T3 (triiodothyronine) and T4 (thyroxine) thyroid hormones. T3 and T4 regulate metabolic processes at the cellular level, and limited T3/T4 production slows your overall metabolism.

Metabolism is how fast your cells turn nutrients into energy. The slower the process, the fewer calories you burn at rest and during activity. With a slow metabolism, more stored calories turn to fat tissue.

Weight gain can be a vicious cycle. Once you have put on weight due to slow metabolism, it can be more difficult to:

• Exercise the proper amount (2 ½ hours per week for most people)
• Get motivated to work out or adhere to a diet
• Move around as much as you used to during the day (also called “accidental exercise”)

Fatigue

Hypothyroidism leads to fatigue. Fatigue is one of the primary symptoms of an underactive thyroid, as your cells need thyroid hormones to make energy.

Fatigue leads to less physical activity, which can lead to weight gain.

Everyone experiences some fatigue, but hypothyroidism causes chronic fatigue. Treating your thyroid condition, getting enough high-quality sleep, and eating well can decrease fatigue and make your weight loss goals come true.

Weak, Achy, or Stiff Muscles and Joints

Symptoms of hypothyroidism include weak and aching muscles, joint pain and stiffness, and potentially even carpal tunnel syndrome. This can make it feel even harder to exercise.

Ask anyone with chronic joint pain: Staying active is a massive struggle.

Although over-the-counter medications like ibuprofen and acetaminophen can relieve pain, they come with all sorts of side effects. Fortunately, there are many natural ways to reduce hypothyroidism-related joint and muscle swelling so you can get moving again.

Thyroid hormone replacement, thyroid medication (like levothyroxine,) though it can also cause side effects), or anti-inflammatory supplements (like curcumin) can treat the root causes of joint and muscle swelling.

When your joints and muscles feel good, physical activity and a healthier weight are easier to achieve.

When your joints and muscles feel good, physical activity and a healthier weight are easier to achieve.

Depression

Another symptom of hypothyroidism is depression. Depression causes a lack of motivation to do anything, including exercise. This lack of exercise can lead to weight gain.

Many experts link hypothyroidism and depression by citing similar symptoms. Others claim hypothyroidism directly causes depression.

Most interestingly, if hypothyroidism is misdiagnosed as a mood disorder, the lithium medication that’s often prescribed can make thyroid problems worse. Effective diagnosis should include measuring thyroid hormone levels, as well as thyroid-stimulating hormone (TSH) levels.

Isolation fuels depression, as does the indoors. If you find yourself in a depressive state, try spending time with loved ones and enjoying the outdoors.

The AIP diet may also help improve your mood.

Some Medications Cause Weight Gain

Levothyroxine is a medication that aims to normalize your thyroid hormone levels, which can undoubtedly help speed up your sluggish metabolism. However, the catch is finding the right dosage. Too little, and you’re still stuck in the slow lane — too much, and you could swing to hyperthyroidism, which comes with its own set of issues.

Beyond levothyroxine, other medications you might be taking, like antidepressants can also play a role in weight management. Some antidepressants can contribute to weight gain, making it even tougher to shed those extra pounds.

It’s all about balance and knowing what’s what. Speak with your healthcare provider about how your meds might be influencing your weight. They can help you navigate these waters and adjust your treatment plan if needed. Remember, managing your medications effectively is a key step toward achieving your weight loss goals with hypothyroidism.

Importance of Sleep Hygiene

Sleep is a big player when it comes to managing your weight, particularly if you’re dealing with hypothyroidism. Quality sleep helps regulate hormone levels, keeps cravings in check, and boosts your energy levels for the day ahead. On the flip side, poor sleep can throw your hormones out of whack, ramp up your cravings for sugary snacks, and leave you feeling drained, making weight loss a serious uphill battle.

So, what can you do to improve your sleep game? Here are some practical tips to up your sleep hygiene:

• Stick to a Consistent Sleep Schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock.
• Create a Relaxing Bedtime Routine: Wind down before bed with calming activities like reading a book, taking a warm bath, or practicing mindfulness exercises. Steer clear of screens and bright lights that can mess with your melatonin production.
• Make Your Sleep Environment Comfortable: Keep your bedroom cool, dark, and quiet. Invest in a comfy mattress and pillows that provide good support.
• Limit Caffeine and Heavy Meals: Avoid caffeine late in the day and try not to eat heavy meals right before bedtime. Both can mess with your ability to fall asleep.
• Get Some Exercise: Regular physical activity can help you fall asleep faster and enjoy deeper sleep. Just avoid vigorous workouts close to bedtime.

Remember, prioritizing good sleep isn’t just about feeling rested — it’s a crucial element in managing your weight and overall wellness, especially when you’re juggling the effects of hypothyroidism. So, tuck in and give your body the rest it needs to function at its best.

Behavioral Strategies for Sustainable Weight Loss

To manage hypothyroidism and support long-term weight loss, adopt sustainable habits. Focus on mindfulness activities like meditation to improve awareness of eating habits and set realistic goals when it comes to losing weight, such as losing a pound a week. Track progress with a journal or app to identify patterns, and seek support from family, friends, or groups for encouragement and accountability. Celebrate small victories to stay motivated.

In Summary

It’s easy to feel overwhelmed when attempting to lose weight with hypothyroidism. 

Not only does hypothyroidism directly cause weight gain, but the other symptoms contribute to bodyweight outside the normal range.

However, there’s hope with these natural tips to change your eating habits, relieve stress, exercise regularly, and use natural supplements.

Here at PrimeHealth, we have years of experience with hypothyroidism and weight loss. We focus on each patient as an individual and take the time you need to lose your unwanted weight from hypothyroidism.

At PrimeHealth in Denver, Colorado, we focus on disease prevention, from group medical visits to personalized healthcare. We’d love to offer you a free consultation; schedule your conversation today!

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