How to Improve Your Thyroid for Weight Loss
Hypothyroidism is a medical condition where your thyroid gland does not produce enough hormones. It causes your metabolism to slow down, making it harder for your body to burn calories. Your heart rate slows down too, meaning you might feel tired even though you're sleeping well. You might also experience weight gain because your body needs less energy to function.
Symptoms of hypothyroidism include fatigue, depression, dry skin, hair loss, constipation, trouble concentrating, memory problems, and muscle aches and pains.
How does my thyroid work?
The thyroid gland is a small butterfly-shaped organ located at the base of the throat, just beneath the larynx. This gland produces two types of hormones: thyroxine (T4), responsible for regulating metabolism; and triiodothyronine (T3), which controls the heart and nervous system.
Picture the middle of the butterfly’s body centered on your neck. The wings hug around your trachea or windpipe. Your thyroid sits in the center of the butterfly’s body, and it looks like a butterfly because of the shape of the glands.
The thyroid hormone helps regulate metabolism. When your thyroid isn't working properly, you're likely to experience symptoms such as fatigue, weight gain, constipation, dry skin, hair loss, and muscle weakness.
What's the difference between hypothyroidism and hyperthyroidism?
The difference between hypothyroid and hyperthyroid conditions is how much thyroid hormone is produced. With hypothyroidism, there are low amounts of thyroid hormone circulating throughout the bloodstream; whereas, with hyperthyroidism, there are elevated levels of thyroid hormone.
Hypothyroidism is a disorder where the body does not produce enough thyroid hormone. This causes a number of symptoms, including weight gain, fatigue, depression, dry skin and hair, cold intolerance, constipation, difficulty sleeping, and menstrual irregularities. Hypothyroidism affects about 2% of women and 0.5% of men worldwide, according to the American Thyroid Association.
Hyperthyroidism is another name for Graves' disease. When the thyroid gland produces too many thyroid hormones, it leads to high blood pressure, heart palpitations, irregular heartbeat, weight loss, anxiety, irritability, trouble breathing, muscle weakness, and diarrhea. About 5%-10% of people worldwide suffer from hyperthyroidism.
Who is affected by hypothyroidism?
Hypothyroidism affects about 2% of Americans, according to the National Institutes of Health. And it’s most commonly found in older adults — those over age 65. But it can occur in younger patients, too, especially during pregnancy.
Women are usually diagnosed with hypothyroidism later in life. This is because thyroid hormone levels fluctuate throughout the menstrual cycle. During ovulation, estrogen stimulates the production of thyroxine (T4), while progesterone suppresses T4 secretion. When you’re pregnant, your body produces even more hormones that regulate thyroid function.
Symptoms and causes
Hypothyroidism is one of the most common endocrine disorders. There are many different types of hypothyroidism, and each type requires a unique treatment plan. In addition, there are several different causes of hypothyroid symptoms.
What are the symptoms of hypothyroidism?
The symptoms of hypothyroidism usually develop slowly over time – sometimes years. They can include:
Feeling tired (fatigue)
Experiencing numbness and tingling in your hands
Constipation
Weight gain
Experiencing soreness throughout your body (can include muscle weakness)
Having higher than normal blood cholesterol levels
Depression
Unable to tolerate cold temperatures
Dry, coarse skin and hair
Decreased sexual interest
Frequent and heavy menstrual periods
Physical changes in your face (including drooping eyelids, as well as puffiness in the eyes and face)
Voice change (it becomes lower and hoarser)
Forgetful (“brain fog”)
Will hypothyroidism make me gain weight?
Left untreated, hypothyroidism can lead to weight gain. But when you follow a plan that includes healthy nutrition, adequate sleep, hydration, and exercise, your weight should start to lower.
If you want a few non-exercise weight loss tips, click here to read My Top 8 Hacks to Lose Weight Without Exercise.
Diagnosis and tests
How is hypothyroidism diagnosed?
It can actually be difficult to diagnose hypothyroidism because the symptoms can be easily confused with other conditions. If you have any of the symptoms of hypothyroidism, talk to your healthcare provider. The main way to diagnose hypothyroidism is a blood test called the thyroid stimulating hormone (TSH) test.
Your healthcare provider may also order blood tests for conditions like Hashimoto's disease. If the thyroid is enlarged, your provider may be able to feel it during a physical exam during an appointment.
Management and treatment
How is hypothyroidism treated?
In most cases, hypothyroidism is treated by replacing the amount of hormone that your thyroid is no longer making. This is typically done with medication. One medication that is commonly used is called levothyroxine. Taken orally, this medication increases the amount of thyroid hormone your body produces, evening out your levels.
Hypothyroidism is a manageable disease. You may need to continuously take medication to normalize the amount of hormones in your body. With careful management and follow-up appointments with your healthcare provider to make sure your treatment is working properly, you can lead a normal and healthy life.
What happens if hypothyroidism is not treated?
Hypothyroidism can become a serious and life-threatening medical condition if you do not get treatment from a healthcare provider. If you are not treated, your symptoms can become more severe and can include:
Developing mental health problems.
Having trouble breathing.
Not being able to maintain a normal body temperature.
Having heart problems.
Developing a goiter(enlargement of the thyroid gland).
How does hypothyroidism affect your metabolism?
The thyroid hormone helps control the speed of your metabolism. The faster your metabolism, the more calories your body burns at rest.
People with hypothyroidism make less thyroid hormone. This means they have a slower metabolism and burn fewer calories at rest.
Having a slow metabolism comes with several health risks. It may leave you tired, increase your blood cholesterol levels, and make it harder for you to lose weight.
Foods to avoid
Fortunately, you don't have to avoid many foods if you have hypothyroidism.
However, foods that contain goitrogens should be eaten in moderation and ideally cooked.
You may want to avoid eating highly processed foods, as they usually contain a lot of calories. This can be a problem if you have hypothyroidism, as you may gain weight easily.
Here is a list of foods and supplements you may want to avoid:
Millet: all varieties
Highly processed foods: hot dogs, cakes, cookies, etc.
Foods to eat
There are plenty of food options if you have hypothyroidism, including:
Vegetables: all vegetables — cruciferous vegetables are fine to eat in moderate amounts, especially when cooked
Fruits: all other fruits, including berries, bananas, oranges, tomatoes, etc.
Gluten-free grains and seeds: rice, buckwheat, quinoa, chia seeds, and flax seeds
Soy-based foods: tofu, tempeh, edamame beans, soy milk, etc.
Beverages: water and other non-caffeinated beverages
Supplements: Adequate intakes of selenium and iodine are essential for thyroid health, but getting too much of either may cause harm. Only supplement with selenium and iodine if a healthcare professional has instructed you to do so.
There are plenty of healthy food options for people with hypothyroidism based on vegetables and fruits. These are low in calories and very filling, which may help prevent weight gain.
Tips for managing your weight
It's very easy to gain weight with hypothyroidism due to a slow metabolism.
Here are a few tips to help you maintain a weight that is healthy for your body:
Sleep: Aim to get 7–8 hours of sleep every night. Sleeping less than this is linked to weight gain, especially around the belly area.
Practice mindful eating: Mindful eating, which involves paying attention to what you're eating, why you're eating, and how fast you're eating can help you develop a better relationship with food. Studies also show that it can help you lose weight.
Yoga and meditation: Yoga and meditation can help you de-stress and improve your overall health.
Hydration: Water aids in the removal of fat by-products and also helps you feel fuller. It not only acts as a natural appetite suppressant but can also improve your metabolism.
Other things to improve your thyroid
Exercise and your thyroid
Exercising daily, especially in the mornings can help boost thyroid hormone levels as it helps to stimulate your thyroid gland for thyroid hormone production as well as boosting metabolism.
Stress and your thyroid
Lowering stress levels is key as stress increases cortisol levels which in turn decreases production of the key Thyroid stimulating hormone as well as inhibits the conversion of T4 to T3. Stress relief steps such as yoga, practicing meditation, and even acupuncture can be helpful.
Other thyroid-related questions
What are the early warning signs of thyroid problems?
If your body shows signs such as fatigue after a full night's rest, stress, anxiety, depression, weight management issues even with regular diet and exercise, then these could be telltale symptoms of a thyroid disorder.
When the symptoms are left undiagnosed and untreated, it can lead to chronic heart conditions, vision problems, and thyroid cancer. If you suspect a thyroid condition, please check with your Family Practice Physician for the right treatment plan.
Does birth control affect my thyroid?
Birth control pills are generally safe for most women. However, there are some things you need to know about how it might impact your health. Birth control pills contain hormones like estrogen and progestin. These hormones work together to regulate your menstrual cycle and prevent pregnancy. While taking birth control pills, your body produces thyroid binding globulin (TBG).
TBG helps keep certain minerals, such as iodine, within the bloodstream. Some people with low thyroid function may experience symptoms including fatigue, weight gain, hair loss, and depression.
In addition to regulating your menstrual cycle and preventing pregnancy, birth control pills can help treat issues related to hormone imbalance. For example, many women use birth control pills to treat polycystic ovary syndrome (PCOS), which causes excess testosterone production. In fact, research suggests that birth control pills could even reduce the risk of developing breast cancer.
However, birth control pills do cause changes in your body. One change that occurs during your period is a drop in your blood level of TBG. As a result, your thyroid needs to produce more TBG to bind to and transport those minerals into your bloodstream. This increase in TBG makes it harder for your thyroid to perform its job.
To ensure that your thyroid receives enough iodine, your doctor may adjust your medication dosage.
If you have thyroid problems, talk to your doctor about whether birth control pills are right for you. You can find out more information here.
Conclusion
Diet, exercise, and lifestyle changes can all help improve thyroid function. If you believe you have hyperthyroidism or hypothyroidism, it’s important to address any underlying causes of thyroid dysfunction, such as Hashimoto's disease. By following these tips, you can improve your thyroid health and lose weight safely and effectively.