6 Weight Loss Tips for Hypothyroidism
1. Cut Out Simple Carbs and Sugars
Kelly Austin, ND, a naturopathic doctor specializing in hormone disorders and the director of the Prime Wellness Clinic in San Diego, recommends a moderate-to low-carbohydrate diet that focuses on complex carbohydrates (think starchy vegetables and legumes) and avoids simple sugars ( pass on the candy and soda). According to the Linus Pauling Institute at Oregon State University, foods with a high glycemic load (such as refined grain products and sugary drinks) can increase inflammation in the body. But Dr. Austin emphasizes the importance of eating enough calories because “low calories can cause a stress response and result in decreased T3 [the active thyroid hormone triiodothyronine] production,” she says.
2. Eat More Anti-Inflammatory Foods
Anti-inflammatory foods can help ease joint aches and pains as well as depression, all of which can result from hypothyroidism, Austin says. And anti-inflammatory foods can help soothe the immune system, which is often in overdrive in people with hypothyroidism, says Tina Beaudoin, ND, the president of the director of HealthStrong Integrative Medicine in Manchester, New Hampshire. “An anti-inflammatory diet can help calm the immune system and excessive inflammation, and support adequate intake of the essential nutrients needed for healthy thyroid function, including magnesium, B vitamins, zinc, selenium, iron, and vitamin C,” Dr. Beaudoin says. Leafy green vegetables, tomatoes, fatty fish, nuts, fruit, and olive oil are all good foods for battle inflammation. And this diet reduces the burden on the liver to metabolize highly processed foods, she notes. “Healthy liver function is essential because the liver is responsible for converting 60 percent of T4 [the thyroid hormone thyroxine] to T3,” Beaudoin explains.
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3. Stick to Small, Frequent Meals
Hypothyroidism slows digestive function, notes Beaudoin. “Eating smaller, more frequent meals with balanced macronutrients — quality proteins, complex carbohydrates, and healthy fats — supports balanced blood sugar and helps avoid the highs and lows of oversized, highly processed meals,” she says. Just be sure that the smaller meals in total don’t exceed the calories you would typically take in over a breakfast-lunch-dinner approach.
4. Keep a Food Diary
Your daily caloric intake can quickly skyrocket unless you log everything you eat and drink, Dr. Corsino says. It can also help ensure that you’re eating a balanced diet. “Keeping a food journal is important for someone with hypothyroidism to track their macronutrient intake,” Austin says. “A diet high in healthy fats, moderate proteins, and moderate to low carbohydrates is best for thyroid function.”
5. Move Your Body
Exercise is an important complement to a healthy diet in order to help burn calories, Corsino says. But consider the individual case, Austin says. “If a person is severely fatigued, exercise can further suppress hypothyroidism,” Austin says. “If a person has properly managed their hypothyroidism and has the energy, exercise is encouraged.”
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6. Take Thyroid Medication as Directed
Thyroid hormone should be taken on an empty stomach first thing in the morning with plenty of water, Corsino says. Don’t take it with any other medications and wait at least 30 to 60 minutes before eating breakfast, as outlined by UCLA Health. If your thyroid level still isn’t where it should be when you take your medication properly, it can affect your ability to lose weight. Talk to your doctor about treatment adjustments that might be right for you.
Additional reporting by Jennifer Geddes.
