Knowing how to lose weight with hypothyroidism, can help you regain energy and improve your overall quality of life. Recommendations include:
Eating fresh, non-processed foodDrinking more waterExercisingSleeping wellReviewing your medications
This article provides diet and weight loss tips to help you manage your weight when you have an underactive thyroid.
When you have mild hypothyroidism, even before your TSH (thyroid-stimulating hormone) is high enough to warrant treatment, your metabolism can slow down significantly, causing you to burn fewer calories each day.
Hypothyroidism can also make you tired, achy, and less likely to exercise, making it even more challenging to manage your weight. On top of this, when you’re tired, you’re more likely to crave high-sugar foods for energy.
If you have symptoms of thyroid disease, see your healthcare provider immediately and get informed about the diagnosis and treatment process.
With proper treatment, your body weight should return to what it was before the condition developed, and your ability to gain or lose weight should be the same as individuals without thyroid problems.
If you’re still experiencing symptoms of hypothyroidism after treatment, it’s time to discuss a more comprehensive hypothyroidism treatment plan with your healthcare provider.
And since both hyperthyroidism (an overactive thyroid) and hypothyroidism are associated with insulin resistance, you should consider having your fasting glucose and insulin levels tested, evaluated, and treated.
For borderline levels, limiting added sugars, practicing mindful eating, and reducing your intake of foods high in refined carbohydrates, such as pastries, french, fries, and potato chips, can lower your blood sugar and help with weight loss.
Your healthcare provider may prescribe a type 2 diabetes drug like Glucophage (metformin) for chronically elevated levels.
One study looked at patients with Graves’ disease who were treated with RAI over five years. Researchers found that weight gain after RAI treatment was common, and many patients developed obesity. What’s more, 92% of the patients also developed hypothyroidism.
Another study of patients who had a thyroidectomy (thyroid surgery to remove all or part of it) found that those who had the surgery as a first-line treatment were less likely to become overweight or obese than those who had undergone RAI first.
Keep in mind, however, that most patients who have had surgical removal of the thyroid or RAI treatment are likely to end up with hypothyroidism that requires treatment. Talk to your healthcare provider about your treatment options if you’ve been diagnosed with Graves’ disease or hyperthyroidism.
Some dietary changes to consider are:
Eat more fruits and vegetables: These foods contain an abundance of health-promoting compounds, add volume to your meals, and are low in calories. Increase your fiber intake: Eating more fiber-rich foods (beans, whole grains, berries) can help relieve constipation and make you feel full longer. Choose high-quality proteins: Research shows that diets high in protein may help increase your metabolism and make you feel full. Focus on whole grains: Brown rice, wheat bread, popcorn, and other whole grains provide vitamins, minerals, and fiber that are vital for optimal health. Eat healthy fats: Brazil nuts, in particular, are high in selenium, which is essential for healthy thyroid function. Limit simple carbohydrates and added sugar: These foods contribute many calories to your diet yet offer few nutrients. Be sure to consume them in moderation.
Although there is no official recommendation for how much plain water we should drink each day, the total amount of water recommended for healthy adults is 11.5 cups for women and 15.5 cups for men. Around 20% of the fluid we take in comes from the foods we eat. Therefore, women would need around 9 cups of water or other fluids daily and men around 13 cups to meet daily fluid requirements.
Exercising can also help raise your metabolism, increasing the calories you burn daily. Studies suggest moderate- to high-intensity exercise can suppress your appetite by balancing appetite-regulating hormones.
If you have not exercised in a long time, consider starting with 10-minute walks twice a week. Over time, you can increase your pace and duration.
Besides brisk walking, moderate-intensity aerobic exercises include water aerobics, cycling, tennis, raking the yard, and mowing the lawn.
Examples of muscle-strengthening exercises include lifting weights, using resistance bands, body-weight exercises (push-ups, squats, etc.), and heavy yard work, like shoveling or digging).
Antithyroid drugs: Tapazole (methimazole) and PTU (propylthiouracil) Beta-blockers: Sectral (acebutolol), Tenormin (atenolol), and Corgard (nadolol) Steroid anti-inflammatories: Prednisone Estrogen and progesterone: Alone or together in hormonal birth control Antidepressants: Prozac (fluoxetine), Paxil (paroxetine), and Zoloft (sertraline) Mood-stabilizing and anticonvulsant drugs: Lithium, Depakote (valproate), and Tegretol (carbamazepine)
If you’re taking any of these medications and you’re gaining weight, talk to your healthcare provider about your concerns. Never stop taking a medication without your healthcare provider’s input.
There was an error. Please try again.
It is a good idea to get at least seven hours of sleep each night, especially if weight loss is a challenge.
A Word From Verywell
If you feel like you’ve been doing everything right and you’re frustrated by the scale refusing to budge, here’s one last diet tip: Don’t give up. Weight loss is very complex and challenging. A condition such as thyroid disease can make weight loss even more difficult. If you’re feeling stuck, consider consulting with a registered dietitian who has experience working with people with thyroid disease.
