Weight management is often difficult for someone who is otherwise healthy, but if you have thyroid disease, it may be even more difficult to lose weight. Hypothyroidism, or an underactive thyroid condition, causes an imbalance in the body's chemical reactions. Two of the symptoms of hypothyroidism are slow metabolism and weight gain. By getting the correct diagnosis of hypothyroidism and adopting a good lifestyle, exercise, and perhaps the necessary medication, you can lose weight even if you have the disease.
Step
Part 1 of 3: Understanding Hypothyroidism and Weight Gain
Step 1. Know the symptoms
Hypothyroidism has many symptoms, from weight gain to excessively dry skin. All of these can come on suddenly, or, like weight gain, gradually get worse.
- Symptoms of hypothyroidism include: sudden weight gain, fatigue, sensitivity to cold air, constipation, dry skin, swollen face, muscle aches, joint swelling, hair loss, reduced heart rate, depression, irregular menstrual cycles.
- These symptoms vary from person to person, and can occur in infants, children and adults.
- Hypothyroidism is more common in women and those over the age of 50.
Step 2. Discuss this with your doctor
The only way to confirm that you have hypothyroidism, which may be causing you to gain weight, is to see a doctor. Your doctor will make a diagnosis and plan treatment for you.
If you don't see a doctor and ignore the symptoms of hypothyroidism, they will gradually get worse
Step 3. Learn the facts about hypothyroidism and weight gain
The causes of weight gain are complex and are not always caused by hypothyroidism. Knowing some basic facts about hypothyroidism and weight gain will help you to successfully implement a diet and exercise plan, and possibly with treatment for the condition.
- Most cases of weight gain related to hypothyroidism are caused by excessive salt and water levels in your body. However, your eating habits and exercise habits also contribute to weight gain. You can get rid of this elemental condition and your weight by watching your diet and exercising.
- Hypothyroidism rarely results in significant weight gain. Only about 2.2 kg to 4.8 kg is usually caused by the disease. If you've been gaining weight again, the most likely cause is your eating habits and whether or not you exercise.
- If weight gain is the only symptom of hypothyroidism, it may be due to the disease.
Part 2 of 3: Lose Weight with Diet and Exercise Pengaturan
Step 1. Discuss your condition with your doctor
Based on your doctor's diagnosis, you may not need treatment for hypothyroidism. In this case, talk to your doctor about the best way to lose weight before starting a diet and exercise program.
While a proper diet and exercise are generally important for overall health, it is important to ask your doctor what he thinks about the best way to lose weight
Step 2. Pay attention to your expectations
When you discuss hypothyroid treatment with your doctor, plan to lose weight by dieting and exercising. It is important that you don't expect too much of your weight to drop soon.
- Don't expect the weight to go down on its own. Most people still have to work hard to lose weight, even after receiving a diagnosis of the disease. Gradual weight loss is the best way to maintain your ideal body weight long term.
- Some people may not even lose weight at all. If you notice that you are not losing weight, try making adjustments to your diet and starting to exercise regularly, which will help you lose a few pounds.
Step 3. Eat healthy foods regularly
Eating a healthy and nutritionally balanced diet on a regular basis will not only help you lose the weight that you gain due to thyroid disease, but also that which results from a poor diet and lack of exercise. Foods that contain reasonable levels of fat, complex carbohydrates, and low salt content, for example, are good for preventing disease and maintaining health in general.
- Stick to a nutrient-rich diet of approximately 1,200 calories per day, because this diet will also prevent conditions other than thyroid disorders related to weight gain.
- Consume lean proteins such as chicken, beef thighs, or edamame beans as an element in almost every meal of yours, as these foods increase your metabolism and help you burn more calories. It will also help you burn fat that can contribute to weight gain.
- Eat whole grains such as oats, oatmeal, quinoa, and avoid starchy foods, such as bread.
Step 4. Avoid unhealthy foods
If you're trying to lose weight, it's a good idea to avoid unhealthy foods or fast foods, many of which are full of sodium. Potato chips, nachos, pizza, burgers, cakes, and ice cream won't help you lose weight or get rid of water and sodium.
Stay away from starches and refined carbohydrates such as bread, pastries, pasta, rice, cereals, and baked goods. Getting rid of all these foods can help you lose weight
Step 5. Eliminate sodium from your diet
Since weight gain in hypothyroidism is caused by excess salt and water, reduce sodium as much as possible from your diet. Excess sodium causes a person to retain water in the body, so that his body weight gets heavier.
- Do not consume more than 500 mg of sodium per day.
- Avoid foods rich in sodium. Processed and fast food are examples of foods that are high in sodium.
- Another way to avoid excess sodium in your body is to eat foods rich in potassium, such as bananas, apricots, oranges, tubers, and beets.
Step 6. Drink plenty of water
The best way to lose weight from water is to stay hydrated. Drinking plenty of water every day will help you stay hydrated and avoid water retention and weight gain in the body.
Avoid sugary drinks, especially soda and processed fruit juices
Step 7. Take health supplements
Some people who are tested for normal levels of thyroid productivity do not need hypothyroid treatment, even if they have symptoms of the disease. In these cases, taking health supplements such as selenium, when combined with a healthy diet and exercise, can help a person lose weight.
Step 8. Maintain order
Regular bowel movements also help flush excess sodium and water from your system. Getting rid of these elements along with other impurities can contribute to weight loss and maintain your overall health.
- You need fiber to be able to urinate regularly and excrete salt and water. Consume 35-40 mg of soluble and insoluble fiber from your diet every day.
- Soluble fiber is found in foods such as oatmeal, nuts, apples, pears, and flax. You can get soluble fiber from other foods as well, such as whole grains and brown rice. Vegetables such as broccoli, “zucchini,” carrots, and kale contain insoluble fiber.
- Regular exercise will also help you to have regular bowel movements, as it gives your intestines a boost to work.
Step 9. Exercise
Doing cardiovascular exercise will help you lose weight and maintain your overall health. Discuss your plans for cardiovascular exercise with your doctor before starting.
- Aim to walk 10,000 steps a day, which means you will cover approximately 8 km per day.
- Using a pedometer can help ensure that you are getting enough steps each day.
- You can do all kinds of cardiovascular exercises to lose weight and improve your health. In addition to walking, consider running, swimming, rowing, or cycling.
Step 10. Train your strength
In addition to cardiovascular exercise, strength training can help you lose weight. Strength training builds calorie burn in muscles while improving your overall health.
Before starting a strength training program, consult with your doctor and possibly even a certified trainer, who can develop an exercise plan that best fits your abilities and needs
Part 3 of 3: Lose Weight with Medication, Diet and Exercise
Step 1. Talk to your doctor
Doctors are the only people who can diagnose thyroid conditions. Talk to him about anything to do with thyroid disease and he will most likely analyze your condition. If needed, your doctor will prescribe the lowest dose of medication to treat your hypothyroid condition.
Depending on the diagnosis your doctor gives, you may not need treatment for hypothyroidism
Step 2. Take your prescription
Your doctor will prescribe medication for you, often “levothyroxine”, to help control your medication pattern. Buy this medicine as prescribed at the nearest pharmacy, so you can start treatment.
Ask your doctor or pharmacist any questions you have about your medication or treatment
Step 3. Take the medicine regularly
Take your medication at the same time every day so you don't forget. If you take supplements or other medications as well, take your thyroid medication first, especially to prevent drug interactions.
- It is best to take thyroid medication on an empty stomach and one hour before taking any other medication.
- Wait for four hours after you take your thyroid medication, before taking other medications or supplements such as multivitamins, fiber supplements, and antacids.
Step 4. Do not stop taking your medication unless your doctor allows it
Even though you may feel better, take your medication regularly until you consult your doctor again. Most people with hypothyroidism will need medication for the rest of their lives.
Step 5. Keep an eye on your expectations
When taking medications for hypothyroidism, such as levothyroxine, don't expect to experience drastic weight loss. This weight loss usually occurs due to the removal of excess salt and water.
Don't expect weight loss to just happen. Most people still have to work really hard to lose extra weight, even after being diagnosed with hypothyroidism. In some cases, you may gain a few extra pounds due to a thyroid condition. Following the same diet and exercise program as above will also help you lose weight
Step 6. Combine your medication with exercise and a doctor-approved diet
If you are on medication, the most effective way to lose weight gain due to thyroid disease is to combine diet and exercise. Discuss this approach with your doctor before you start.
