Weight Loss And Hypothyroidism

Having thyroid problems might make weight loss difficult. You can gain weight even with a good diet and regular exercise if you have hypothyroidism (underactive thyroid), which slows down your metabolism. However, this effect can be mitigated by learning when and how to eat and knowing what to eat and what not to consume.

If you have thyroid illness, regular exercise, drinking lots of water, changing your medication, and getting better sleep are all important components of a successful weight-loss plan.

What Is Hypothyroidism?

The thyroid gland secretes hormones and is a ductless endocrine gland. The thyroid produces hormones mostly linked to heart rate regulation and calorie burning.

Tri-iodothyronine (T3) and thyroxine (T4) are produced by the thyroid gland. Thyroid hormones relate to T3 and T4 taken together. Thyrocalcitonin (TCT), a protein hormone secreted by the thyroid gland, is in charge of controlling blood calcium levels.

These hormones must be secreted in equilibrium for a healthy metabolism. Disorders like as hyperthyroidism and hypothyroidism arise when secretion is either excessive or insufficient.

A condition known as hypothyroidism occurs when the thyroid gland is underactive and does not generate or release enough thyroxin or thyroid hormones.

Symptoms Of Hypothyroidism

The severity of the illness determines the symptoms of hypothyroidism. Issues typically arise gradually, and frequently over the years.

Initially, hypothyroidism symptoms like weight gain and lethargy could go unnoticed. Or you might believe that they are a natural aspect of growing older. However, as your metabolism slows down further, you can experience more noticeable issues.

Symptoms of hypothyroidism can include:

• Fatigue.
• Increased susceptibility to cold.
• Constipation.
• Dry skin.
• Weight Gain
• Puffy face.
• A raspy voice.
• Rough skin and hair.
• Weakening of the muscles.
• Stiffness, soreness, and muscle aches.
• Irregular or heavier-than-normal menstrual periods.
• Hair thinning.
• Bradycardia is another name for a slowed heart rate.
• Depression.
• Memory issues.

The Problem of Thyroid Weight Loss

Even with mild hypothyroidism, you may have a marked slowdown in your metabolism. This is because digestion and metabolism are governed by the thyroid hormones thyroxine (T4) and triiodothyronine (T3). Your body’s capacity to burn calories for fuel decreases with decreasing levels of T3 and T4. The outcome is a weight increase.

Managing your weight might be made much more difficult by hypothyroidism, which can also cause fatigue, aches, and a decreased desire to exercise. Additionally, you are more prone to seek high-sugar foods for energy when you are exhausted.

Your body accumulates salt and water as a result of a T3 and T4 imbalance, which also causes fluid retention and weight gain. The disturbance of other hormones that affect weight and metabolism is another consequence of low T3 and T4 levels.

Among them:

T3 and T4 impact the hormones leptin and ghrelin, which control appetite and weight. These hormones’ low levels may be a factor in obesity and weight loss difficulties.
Insulin aids in the body’s regulation of glucose, or sugar. People with hypothyroidism frequently have insulin resistance, which raises blood sugar levels and increases fat reserves.

The Centers for Disease Prevention and Control. Regarding type 2 diabetes and insulin resistance.

The stress hormone cortisol is also influenced by thyroid hormones. Weight gain and overeating might result from elevated cortisol levels.

What to Eat if You Have Hypothyroidism

Although there isn’t a “hypothyroidism diet” in the traditional sense, there are some dietary guidelines that can assist people with low thyroid function lose or control their weight.

Increase Your Fiber Intake

For someone with hypothyroidism, increasing their intake of foods high in fiber, such as whole grains, beans, and berries, can have several health advantages. Fiber can:

• Make you feel fuller and faster: You need to consume fewer high-fiber foods to feel full because they take longer to digest. Long-term weight loss may result from this.
• Prevent constipation: Chronic constipation might result from hypothyroidism’s slowing down of digestion. Regular bowel motions can be maintained by increasing your intake of fiber.
• Reduce cholesterol: High cholesterol can be a symptom of hypothyroidism. A fiber-rich diet can help fight this.
• Help regulate blood sugar: Foods high in fiber take longer to digest, which means that the sugar in them takes longer to enter your system. This can assist you in controlling your blood sugar levels.

Eat More Fruits and Vegetables

Any diet should include plant-based foods, but for someone with hypothyroidism, a diet high in fruits and vegetables can be particularly beneficial.

Eating more vegetables can make you feel full without adding to your weight because they are low in calories.

Additionally, research has shown that a diet low in animal products and high in fruits and vegetables can help prevent cellular damage in hypothyroidism patients, hence reducing the disease’s progression.

Select Proteins of Highest Quality

Thyroid function may be inhibited by low-protein diets. Thyroid underactivity may result from this. Getting adequate protein can help fight hypothyroidism.

Additionally, protein helps lower hunger and speed up your metabolism. This implies that eating high-quality protein can help you burn calories and curb your appetite.

Consume Nutritious Fats

Avoiding bad fat sources such as processed oils and deep-fried foods is crucial. However, if you have hypothyroidism, you may need to include healthy fats in your diet.

Here are a few good sources of fat:

• Tuna and salmon are examples of cold-water fish.
• Seeds such as chia and flax
• Nuts like walnuts and Brazil nuts

Healthy fats can prolong feelings of fullness, just like fiber and protein do. They might also aid in the regulation of hunger-inducing hormones.

Important nutrients are also included in these foods. Selenium, which is necessary for normal thyroid function, is abundant in Brazil nuts in particular.

Eat More Whole Grains

Whole grains like popcorn, brown rice, and wheat bread offer fiber, vitamins, and minerals that are essential for good health. Whole grains help you feel filled for longer since they take longer to digest than simple carbs like white bread and rice.

Simple carbs provide few nutrients but add a lot of calories to your diet. Make sure you eat them sparingly.

Keep These Foods Away That Can Disrupt Your Thyroid

Weight gain can result from eating certain otherwise healthful foods that slow down thyroid activity. The culprits are substances known as goitrogens that are present in meals such as:

• Cruciferous vegetables, including rapeseed, turnips, broccoli, cauliflower, kale, spinach, and cabbage
• Lima beans and cassava
• Linseed
• Sorghum
• Sweet potato
• Soy Millet

These items are safe to consume in moderation, particularly when cooked or steam-boiled. However, take care not to overindulge.

A particular worry is soy. Goitrogens are found in soy, but they can also prevent your body from absorbing thyroid medications, which reduces their effectiveness. For someone who strictly follows a vegetarian or vegan diet and depends on soy for protein, this can be a serious issue.

Stay Well Hydrated

Proper hydration is vital to weight loss whether you have thyroid illness or not. Maintaining a healthy metabolism requires drinking adequate water. Additionally, it can help you eat less, get rid of bloating and water retention, and enhance digestion and excretion.

The recommended daily intake of plain water for healthy individuals is 11.5 cups for females and 15.5 cups for males, while there is no hard-and-fast rule about this number.

We get about 20% of our hydration intake from our diet. To achieve their daily fluid needs, males should consume approximately 13 cups of water or other fluids, while females would require approximately 9 cups.

Modify Your Eating Schedule and Amount

How much you eat and when you eat it are key factors in weight loss when you have thyroid illness.

When to Eat

According to recent research, altering the times of meals and the intervals between them may increase metabolism and aid in weight loss.

An intermittent fasting diet is one strategy, which can be implemented in two ways:

• You are only allowed to eat within a specific time each day, which is between six and eight hours.
• The 5:2 strategy involves eating normally for five days, but restricting yourself to a single 500–600 calorie meal for two of those days.

A grazing-all-day strategy, which usually consists of three modest meals and three snacks per day at regular intervals, may work for some people.

Before beginning an intermittent fasting diet, make sure it’s healthy for you by speaking with your healthcare physician.

How Much Food You Consume

It’s common knowledge that your daily caloric intake and expenditure have an impact on your weight reduction. Generally speaking, adults should consume the following number of calories:

Women should consume 1,600–2,400 calories daily.
For men, between 2,000 and 3,200 calories per day

Your age and degree of physical activity have a big impact on how many calories you need. What’s best for you can be determined with the assistance of a nutritionist or healthcare professional.

Eating too few calories won’t help you lose weight and can even make it worse. This occurs when your body enters a state of famine and begins using muscle rather than fat as fuel. You also lose out on the nutrients you need to maintain your health when you consume too few calories.

How to Work Out to Reduce Weight

When you have thyroid disease, exercise is beneficial to your general health and may even help maintain normal thyroid function. By increasing your metabolism, decreasing fluid retention, and enhancing your energy levels, it can help promote weight loss.

According to research, moderate-to-intense aerobic exercise can reduce appetite by restoring balance to hormones that control hunger.

Aim for 30 minutes of moderate-intensity aerobic activity five days a week to get the health advantages of exercise. (Alternatively, you could work out for 45 to 60 minutes three days a week.) At least two days a week should be dedicated to muscle-strengthening exercises.

Think about beginning with twice-weekly 10-minute walks if you haven’t worked out in a while. You can gradually lengthen the time and speed.

Water aerobics, cycling, tennis, raking the yard, and lawn mowing are examples of moderate-intensity aerobic activities in addition to brisk walking.

Weightlifting, resistance band training, body-weight exercises (like squats and push-ups), and strenuous yard work (like digging or shoveling) are a few examples of muscle-strengthening activities.

Get Enough Rest

Getting adequate sleep is one of the most crucial things you can do to accelerate weight loss. Sleep deprivation has been linked in numerous studies to obesity and a slower metabolism. You may be more susceptible to diabetes or heart disease if you don’t get enough sleep.

Getting at least seven hours of sleep every night is an excellent suggestion, particularly if you have trouble losing weight.

There are steps you may take to enhance your sleep hygiene if you have trouble falling asleep:

• Make sure you go to bed at the same hour every night.
• Verify that your bedroom is peaceful, well-lit, and at a cozy temperature.
• TVs, PCs, and smartphones should all be taken out of the bedroom.
• Stay away from heavy meals, caffeine, and alcohol right before bed.

Consult your healthcare provider.

Untreated or inadequately treated hypothyroidism can make weight loss difficult, if not impossible. Consider getting your thyroid hormone levels checked to see whether you are within the ideal testing range if diet and exercise haven’t worked for you.

Low T3 levels are frequently associated with increased weight gain. You might be in a better position to control your weight if you can restore normal levels of the T3 replacement hormone Cytomel (liothyronine). According to research, this might be a more effective way to lose weight than just taking levothyroxine, the T4 replacement hormone.

Even if thyroid hormone tests indicate that you are within the ideal range, weight issues may still arise. In situations like this, a sensible strategy that includes food and exercise is frequently recommended, along with a change in any other medications that might be causing weight gain.

Is It Time to Switch Medication?

Weight gain may result from certain thyroid drugs and drugs used to treat other illnesses, such as:

• Antithyroid medications, such as PTU (propylthiouracil) and Tapazole (methimazole)
• Acebutolol, Tenormin (atenolol), and Corgard (nadolol) are examples of beta-blockers.
• Among the corticosteroids are prednisone.
• Progesterone with estrogen: In hormonal birth control, either separately or in combination
• Antidepressants, such as Zoloft (sertraline), Paxil (paroxetine), and Prozac (fluoxetine)
• Anticonvulsant and mood-stabilizing medications: Tegretol (carbamazepine), Depakote (valproate), and lithium

Discuss your concerns with your healthcare practitioner if you’re gaining weight while taking any of these medications. Never discontinue taking a drug without first consulting your doctor.

More Examination

According to research, many thyroid patients have trouble losing weight, which may be exacerbated by hormone resistance issues, such as insulin and leptin resistance.

Additionally, you should think about getting your fasting glucose and insulin levels checked, assessed, and treated because insulin resistance is linked to both hyperthyroidism (an overactive thyroid) and hypothyroidism.

A fasting glucose level of greater than 100 mg/dL may indicate prediabetes and insulin resistance, which can further complicate weight reduction.

Limiting added sugars, engaging in mindful eating, and cutting back on foods high in refined carbohydrates, like French fries, potato chips, and pastries, can help people with borderline blood sugar levels lose weight.

For persistently high levels, your doctor can recommend a type 2 diabetic medication, such as metformin.

Prescription Weight-Loss Drugs

Prescription medications for weight loss can be beneficial, but they should be used carefully and carry some dangers for those who have thyroid conditions:24

Liraglutide, often known as Saxenda, is a diabetes medication that can help people lose weight. Saxenda may still interact with Synthroid and lose some of its effectiveness. Saxenda should be avoided if you have a personal or family history of medullary thyroid cancer (MTC), as it may also raise your chance of developing MTC.

Semaglutide, also known as Wegovy, is an injectable medication used to help adults who are obese lose weight. It may raise blood sugar levels and raise the risk of type 2 diabetes when used with Synthroid. Wegovy may cause your T4 levels to rise dangerously and interfere with the absorption of Synthroid.

Xenical (orlistat) and Alli: Alli is the over-the-counter equivalent of Xenical, a medication used to help people lose weight. Both help lose weight, but they can lessen the effectiveness of Synthroid by reducing its absorption. In most cases, this issue can be resolved by separating the dose by four hours.

Adults who are obese can use the injectable weight-loss drug Zepbound (trizepatide). Zepbound may raise the risk of MTC by interacting with Synthroid. Avoid MTC if you have a personal or family history of it. The active component of Mounjaro, a medication authorized to treat diabetes, is trizepatide.

It is generally not advised for anyone on Synthroid or Cytomel to take the weight-loss medication Qsymia (phentermine/topiramate). Combining Qsymia with either of these thyroid medications can raise blood pressure and heart rate as well as raise the risk of heart disease.

Conclusion 

In addition to slowing your metabolism, hypothyroidism has other negative effects on your body that might make it difficult to lose weight. It may also have an impact on other hormones that control hunger and weight.

Ask your doctor about evaluating your thyroid hormone levels if you’re struggling to lose weight. They can assist in determining whether you require medicine or a dosage adjustment.

Increasing your physical activity, eating more fiber, avoiding goitrogens, staying hydrated, getting adequate sleep, and adhering to a special diet may help you lose weight more quickly. Due to drug interactions, diet medications may present unique challenges for individuals with hypothyroidism.

FAQs

Reference

• Cdces, C. T. R. (2024, May 14). 5 best ways to lose weight if you have hypothyroidism, according to dietitians. EatingWell. https://www.eatingwell.com/how-to-lose-weight-with-hypothyroidism-8647936
• Ld, L. D. R. (2024, November 14). Is it possible to lose weight with hypothyroidism? Verywell Health. https://www.verywellhealth.com/diet-and-weight-loss-tips-for-thyroid-patients-3233060
• Hypothyroidism (underactive thyroid) – Symptoms and causes. (n.d.). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/hypothyroidism/symptoms-causes/syc-20350284