How to lose weight with hypothyroidism: tips

Hypothyroidism is characterized by impaired activity of the thyroid gland. This imbalance affects body weight, with the result that fats and carbohydrates are deposited in problem areas quickly enough. According to endocrinologists, all groups of people are susceptible to the disease, but women over 55 are at risk. Many people are interested in the question of whether it is possible to lose weight with hypothyroidism and how exactly the process goes. To make a correct answer, it is necessary to adhere to the recommendations of experienced doctors and to reconsider the lifestyle.

Practical weight loss tips

To achieve the desired result, follow effective advice.

1. It is important to remember forever that in case of hypothyroidism it is worth refusing hard methods of losing weight and all kinds of mono-diet. Otherwise, the metabolism will slow down, the body will begin to store fat, getting it absolutely from all products.
2. Make up your diet in such a way that the number of meals was about 5-6 times (every 3 hours). Eat small meals as often as time permits. Come out from the table with a slight feeling of hunger.
3. Find on the Internet an online calculator of calories, calculate the rate characteristic of your weight and age. Do not exceed the maximum allowable value, otherwise you will not be able to get rid of extra pounds. Always leave the corridor at 200 Kcal., To drink a glass of yogurt or eat yogurt before bedtime.
4. Read the composition of medicines prescribed by your doctor. They should not contain calcium and estrogen in large quantities. Such components provoke accelerated weight gain in people with hypothyroidism.
5. Consult with an endocrinologist about reducing the daily dose of insulin. A high concentration of this substance in the blood does not allow the use of sugar for energy, because the body takes "power" from insulin.
6. It is logical to mention that to lose weight you need to spend more calories than to use. However, hypothyroidism is not so.It is important to create a deficit of a maximum of 350 Kcal. In order to prevent a slowdown in metabolism. Also, you can not arrange fasting days, they are not beneficial at all.
7. People with hypothyroidism can lose weight with the help of sparing diets. Such techniques suggest the exclusion of certain foods from the daily diet. These include soybean, cabbage, broccoli, mustard. At the same time, emphasis should be placed on meat and fish, sea cocktail, sushi and rolls, garlic, onions, and dairy products.
8. Not many people know, but with frequent consumption of food, the body spends much more energy than with two meals. That is why you need to eat even before bedtime (for 3 hours). Make sure that no more carbohydrates and fats are present than protein and fiber.
9. Do not neglect breakfast. It is important in the morning to send a signal to the brain that it is time to wake up. Flax, oatmeal or wheat porridge cooked in water is considered the ideal breakfast option. Add berries, fruits, nuts, sweeten with honey.
10. In combination with aerobic exercise, weight loss with hypothyroidism will be much easier. For a start, you can perform regular charging in the morning, after which it is worth gradually moving to more intense loads.

Methods for weight loss with hypothyroidism

In most cases, the weight loss program of an ordinary person and people with impaired thyroid activity does not differ much. Of course, there are certain features that must be followed. Basically, the emphasis is on changing food habits and lifestyles in general.

Step number 1. Get tested

1. Before you begin an intensive struggle with obesity, visit a doctor and make sure that you have a disorder of thyroid activity. You will need to pass a general blood test, as well as an analysis of thyroid hormones.
2. If the doctor has diagnosed hypothyroidism, most likely you will be prescribed synthetic T4 and Levothyroxine. Drugs normalize thyroid hormone levels, making the disease easier to control.
3. Modern medicine does not stand still. Some people are prescribed not only T4, but also T3 in combination with Liothyronine.
4. Synthetic T3 can be used together with T4 or taken as an independent drug. T3 deficiency causes the body to accumulate fat, slowing down weight loss.

Step number 2. Normalize nutrition

1. Refined carbohydrates belong to empty (useless) calories. They slow down the process of burning fat. Also in this energy value there is no fiber, which is so important for people with hypothyroidism.
2. Adequate fiber intake eliminates constipation, normalizing stools. Nutritionists advise to use about 25 grams. fiber per day. People who are not accustomed to such a volume should increase the amount slowly and systematically. Such a move will prevent bloating and gas accumulation.
3. Say "No!" To carbohydrates with a high starch content. Eat only whole grain bread, replace light rice with brown, and wheat pasta with rye or integrated.
4. It is important to understand that portions must be measured. If you have the habit of eating 1.5 plates of pasta per meal, get rid of it. Limit the diet to one portion, which is placed on an open hand.
5. Do not neglect intermediate meals. Carry food in containers if you can’t eat often in a corporate canteen. Take snacks to work, bananas, apples, pears, nuts, small loafs of fish, lean meat with vegetables, drinking yogurts and other dairy products can play their role.
6. Discard the vegetable oil, replace it with olive, corn or, in extreme cases, unrefined composition. Such products accelerate blood circulation and bring the metabolism to the proper level. Coconut oil is extremely useful, drink it during the main meal (half a teaspoon).

Step number 3. Eat protein for breakfast

1. It is extremely important for people with hypothyroidism to follow the daily calorie count, not exceeding or lowering the permissible limits. You also need to take food by the hour, without shifting the schedule.
2. Make up the menu so that each meal includes about 25 mg. pure protein. This organic compound brings saturation faster than the wrong fats and carbohydrate-containing foods.
3. Take a daily dose of protein after the morning awakening (for breakfast, about 15 grams. At a time). It is at this time of day that muscle tissue needs protein.
4. Whey (fast-absorbing) protein is considered the most useful source of protein in the morning. Not be superfluous reception BCAA (amino acids). All the listed products are sold in the sports nutrition store.
5. Also, the source of protein is chicken and quail eggs, lean meat (turkey, pork, beef, chicken, lamb), beans, low-fat cheeses, cottage cheese and other dairy products.

Step number 4. Go in for sports

1. In order to stimulate metabolic processes throughout the body, it is necessary to exercise regularly. It is not necessary to go to the gym and do exercises with the "iron". To begin with, fifteen minutes in the morning is enough.
2. Take the habit of climbing stairs instead of using the elevator. Crouch without burdens, jump on a rope or take hour walks in the park (at a fast pace).
3. In order to simultaneously build muscle mass and burn fat, you need to drink protein and do power loads. Get dumbbells or an elastic band, find on the Internet video lessons from professional masters (initial level).
4. Excellent sports activities include swimming, pilates, yoga, stretching, water aerobics, gymnastics, and dancing. You can purchase a subscription to the gym, create an easy program and engage in your pleasure.
5. If before you were a regular lifestyle, increase physical activity gradually. Together with a set of muscle mass will burn fat, so that you begin to lose weight. If, without preparation, to perform a heavy complex, you overload the body, there will be a risk of injury to the joints.

Step number 5. Combine supplements correctly

1. It is extremely important for people with hypothyroidism to follow clear instructions from a physician in terms of taking supplements. Vitamins have an unpleasant feature to influence the digestibility of food.
2. Supplements containing calcium and iron reduce the absorption of hormones. For this reason, hormonal drugs are advised to take after a morning awakening before the main meal of food containing iron and calcium.
3. People with disorders of the thyroid gland should not use goitrogenic products that block teroid peroxidase. Such compositions include legumes, soybeans, broccoli, cauliflower. Heat treatment reduces the content of active enzymes that cause itching.

Hypothyroidism is not a sentence! After a comprehensive examination, you can start losing weight with the permission of a doctor.Do not neglect the protein breakfast, reduce the daily rate of insulin, normalize the level of synthetic T3. Exercise, eliminate harmful products.

Video: Diet for hypothyroidism