Hashimoto’s disease refers to a condition where your immunity system attacks the thyroid. A gland found just underneath Adam’s apple. It is genetic hence runs in families.
Over time, Hashimoto’s disease impairs the thyroid gland’s ability to produce thyroid hormones. This leads to diminished functionality and finally, an underactive thyroid (Hypothyroidism).
Hypothyroidism affects various processes in the body, including metabolism. Having Hashimoto’s disease thus exposes one to difficulties of weight loss and management.
This is because one of the functions of thyroid hormones is to regulate metabolism. The underproduction of thyroid hormones actives slows down your body’s metabolism rate.
Hypothyroidism slows down the metabolism; it makes it hard to shed those extra pounds and maintain a healthy weight.
This has often rendered Hashimoto’s patients frustrated as they figure out how to lose weight with Hashimoto’s.
HOW TO LOSE WEIGHT WITH HASHIMOTO’S
We thus look into tips on how to lose weight with Hashimoto’s
1. CUT OUT SIMPLE CARBS AND SUGARS
Cutting out carbohydrates and sugars can be a very effective tool as you figure out how to lose weight with Hashimoto’s.
That means focusing on complex carbohydrates through a low carbohydrate diet. So stock up on your starchy vegetables and away with your sodas.
All these changes should, however, be made with your required daily calorie deficit in mind. Consuming fewer calories than required only aggravates underproduction of thyroid hormones.
2. GET LATEST LAB VALUES
Get your THS, free t3 and free t4 levels from your doctor. Although they may be within a healthy range, those levels might be impairing your weight loss goals.
Sometimes these levels are on the brink of normal as such; they still slow down metabolism rate. Having these levels provides you with the full picture.
You can therefore lookout for ways to curb this, for instance, by reducing your THS levels. This puts you back on track to achieve your weight loss goals.
3. EAT MORE ANTI-INFLAMMATORY FOODS
Inflammation in the body can lead to weight gain and difficulty in losing weight. Considering Hashimoto’s disease primarily involves inflammation, anti-inflammatory foods are a necessary touch.
Foods such as leafy green vegetables, tomatoes, fatty fish, nuts, fruit, and olive oil all have anti-inflammatory properties.
Increased intake of such anti-inflammatory not only helps with weight loss. Anti-inflammatory foods have been proven to be helpful in nutrient absorption and disease prevention.
4. CONSIDER MEDICATION YOU’RE TAKING
Medication can induce weight gain. This is the case across the board for various kinds of medication—for instance, birth control.
Psychotropic medication especially antipsychotics can also play a part in weight gain. This includes drugs used on and off label for conditions such as bipolar disorder, anxiety and irritability.
This is especially relevant, considering people suffering from Hashimoto’s disease are often misdiagnosed with mental issues.
This is, however, by no means encouragement to go off your medication.
5. STICK TO SHORT, FREQUENT MEALS
Hypothyroidism slows down the digestive function hence overworking the digestion system.
However, eating smaller, more frequent meals helps avoid the highs and lows of calorie-filled highly processed meals.
These meals should be packed with quality proteins, complex carbs and healthy fats as they ensure balanced blood sugar.
6. KEEP A FOOD DIARY
Tracking your caloric intake is very important. As such, a good way to do this accurately is by keeping a food diary.
This ensures that your math is right and pushes you to eat a balanced diet. It is however mostly relevant to someone with hypothyroidism as it enables you to track your macronutrient intake.
In the long run a food diary also ensures that your calorie deficit is strictly adhered to.
7. CHOOSE A PHYSICAL ACTIVITY YOU LIKE
If you’re looking into how to lose weight with Hashimoto’s disease through exercise, adrenal levels are key.
Choose a physical exercise you enjoy such as yoga, pilates or even swimming. After that, you’ll need to tailor your adrenal levels around this activity.
However, your level of adrenal dysfunction is what determines how far you can go in said activity. Therefore, with your level of adrenal dysfunction in mind, develop a rule of thumb.
A good rule of thumb ensures that the exercises you do should leave you feeling refreshed and organized. Like you can do it all over again.
8. TARGET YOUR NUTRIENT DEFICIENCIES
One of the most surprising facts as to why people hold onto weight is malnutrition. Hard to believe someone overweight is nutrient deficient? That’s understandable
However, it’s important to note that nutritional status isn’t just dependent on calories. Proper nutrient status depends on the intake of nutrients, digestion of food and absorption of these nutrients.
Any misstep in any of these processes can sabotage your weight loss. This is because it will slow down your metabolism thus reducing calories burnt.
Alternatively, nutrient deficiencies can increase your appetite leading you to the consumption of excess calories.
Here are some of the nutrient deficiencies that come with having hypothyroidism
9. TRY METABOLISM-BOOSTING EXERCISE
Weight loss revolves around your metabolism rate. Hypothyroidism slows that down and makes it harder to lose weight.
Therefore, the natural response would be to retaliate with something that boosts your metabolism. As such, metabolism-boosting exercises are pretty handy.
Some of the simplest metabolism-boosting exercises are categorized as cardiovascular exercises. They include running, swimming, aerobics and walking.
However, before you engage in these exercises, ensure that your adrenal levels indicate that you can take it.
10. GET ENOUGH SLEEP
Sleep is probably the easiest step in the path to weight loss. However, sleep deprivation is a widespread thing in modern society.
As such, it plays a part in gaining weight and problems in shedding weight. This is because lack of sleep is associated with a slowed down metabolism.
About 7 hours of sleep is recommended daily.
DOES HASHIMOTO’S MAKE IT HARD TO LOSE WEIGHT?
Hashimoto’s disease involves the underproduction of thyroid hormones as much mentioned above. These hormones are responsible for various processes in the body, including metabolism.
Your metabolism rate has to be fast enough to ensure that you burn more calories than you consume to lose weight.
Therefore, the slow metabolism rate induced by hypothyroidism makes it hard to shed more calories than you consume.
WHY IS GLUTEN BAD FOR HASHIMOTO’S?
Conditions such as Hashimoto’s thyroiditis are sensitive to gluten. Gluten triggers inflammation which isn’t entirely caused by gluten.
The inflammatory is triggered by aspects of a sedentary lifestyle such as sugar, additives and highly processed foods
7-DAY HASHIMOTO’S DIET PLAN
A diet tailored to benefit anyone suffering from Hashimoto’s thyroiditis involves whole, nutrient-rich foods.
This could involve having a low-carb breakfast i.e., low-carb waffles. Try a filling lunch composed of protein and leafy vegetables like a Zucchini lasagna and for supper try something with healthy fats.
For instance, fish and it could be any fish, for example, salmon.
CONCLUSION
How to lose weight with Hashimoto’s thyroiditis can be a simple process. It, however, involves vigilance to monitor everything you’re putting into your body.
Whether it’s medication or food, you have to understand that your metabolism rate isn’t standard. As such, the rules aren’t always the same.
It is thus important to know what works for you within certain guidelines. For instance, what kind of exercise can you handle.
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