If your weight has increased recently, your thyroid could definitely be part of the problem.
About half of individuals with hypothyroidism experience some putting on weight. A lot of people usually gain only 5 to 10 pounds; however, some women can gain more, particularly if the hypothyroidism is severe. While the majority of the putting on weight is principally increased salt and water retention, a few of it really is due to increased fat gain.
Even though weight gain is common with hypothyroidism, if you’ve gained a lot – like 20 or more pounds – your thyroid may not be the only cause. It’s a good idea to have your thyroid checked, however, you should also have a look at your daily diet, stress levels, and physical exercise.
How does hypothyroidism affect weight?
We don’t know exactly how low thyroid levels cause weight gain, but there are most likely several contributing factors.
Your thyroid helps control your metabolism and regulate your appetite. Thyroid hormones interact with many of your tissues, including your brain, fat cells, muscle, liver, and pancreas. When thyroid levels are low, your metabolism slows down and you burn less energy, even when you’re resting. You are also more unlikely to get rid of fat for energy, which can cause weight gain.
Additionally, about 40% of people with an underactive thyroid feel more tired than normal. This may lead to less physical activity, which can contribute to weight gain.
1. Cut Out Simple Carbs and Sugars
A naturopathic doctor specializing in hormone disorders recommends a moderate- to low-carbohydrate diet that focuses on complex carbohydrates (think starchy vegetables and legumes) and avoids simple sugars (spread the candy and soda). Based on the Linus Pauling Institute at Oregon State University, foods with a high a glycemic load (like refined grain products and sugary drinks) may increase inflammation in your body.
2. Eat More Anti-Inflammatory Foods
Anti-inflammatory foods can help ease joint pains and aches as well as depression, all of these can result from hypothyroidism. And anti-inflammatory foods can help soothe the disease fighting capability, which is often in overdrive in people with hypothyroidism.
Hypothyroidism has long been associated with weight gain (and hyperthyroidism with weight loss), however the exact biochemical reason behind this link is not completely clear. That said, there are several mechanisms that may make clear the connection in cases of low thyroid function.
The two most active thyroid hormones, thyroxine (T4) and triiodothyronine (T3), circulate in the body, plus they affect your metabolism through their interaction with your
Thyroid hormones normally help the body break down fat, and they help the liver and pancreas function to metabolicly process stored calories to use for energy. These hormones also help the muscles throughout your body as they use energy. And when there is an satisfactory amount of thyroid hormones circulating in your body, the hypothalamus, which is a regulator of thyroid hormone in the mind, decreases the quantity of thyrotropin regulating hormone (TRH) secretion.
All of these actions can be disrupted when you yourself have decreased thyroid hormones or diminished thyroid function. Along with symptoms of low energy, your body also holds on to calories, storing them as fat, which is especially difficult to burn off and metabolize
3. Stick to Small, Frequent Meals
Hypothyroidism slows digestive function, notes Beaudoin. “Eating smaller, more frequent meals with balanced macronutrients – quality proteins, complex carbs, and healthy fats – supports balanced glucose levels and helps avoid the highs and lows of oversized, ready-made meals.
4. Keep a Food Diary
Your daily caloric intake can quickly skyrocket if you do not log everything you eat and drink,.. Additionally, it may help ensure that you’re eating balanced diet. “Keeping a food journal is important for someone with hypothyroidism to track their macronutrient intake. “A diet saturated in healthy fats, moderate proteins, and moderate to low carbohydrates is most beneficial for thyroid function.”
5. Move Your Body
Exercise is an important complement to a healthy diet plan so as to help burn calories. But consider the average person case. “In case a person is terribly fatigued, exercise can further suppress hypothyroidism. “If one has properly managed their hypothyroid and has the energy, exercise is encouraged.”
6. Take Thyroid Medication as Directed
Thyroid hormone should be taken by using an empty stomach first thing in the morning with plenty of water. Don’t take it with any other medications and wait at least 30 to 60 minutes before eating breakfast. If your thyroid level still isn’t where it ought to be when you take your medication properly, it may be affecting your ability to lose weight. Consult with your doctor about treatment adjustments that might be best for your family.