I suffer from thyroid issues since 1984 and during this disturbing journey, I have shifted from being Hyper thyroid to Hypo Thyroid multiple times. I go for Thyroid tests every six months and recently my endocrinologist has asked me to go for the tests every six weeks. In fact I have never had any major health issues till date due to thyroid but recently the only problem is my weight. Does thyroid issues overwhelm me? Well, no, not really but my weight surely makes me feel like a failure. Weight gain can be due to thyroid issues also.
At times I get so depressed when despite my regular walks and food monitoring, I don’t se results on the scale. I know this is not only my story but also of thousands of other women in their fifties like me. So I decided to share with each one of you the tips that my doctor gave me regarding thyroid diet plan for Indians and tips for a perfect weight loss journey.
Let me take you through some simple tips on how to lose weight when you have hypothyroidism. I would like to call it a happy weight loss journey tips as these will lead to a new lifestyle instead of a quick thyroid diet plan for weight loss. All you need is something sustainable.
Tips for weight loss journey
Choose the right foods
It is said that Paleo and whole 30 diets are the best one for those who have autoimmune triggers. You can read all about Paleo diet and Whole-30 diet in our blog. There are various anti-inflammatory healthy foods that can help in losing weight.
Let us take a look at best foods for losing weight with hypothyroidism.
- Fermented foods like apple cider vinegar and Kombucha.
- Lean proteins like seafood, poultry, eggs.
- Foods rich in healthy fats like omega-3 fatty acids.
- All cruciferous and sulfur rich vegetables like kale and brussels sprouts, garlic and onions.
- Green and herbal teas.
- Honey, fruits, maple syrup, collagen and bone broth.
We need to avoid these-
If you are struggling to lose weight because of being hypothyroid, you need to avoid inflammatory foods that contributing to weight gain.
Diet needs to be a well balanced gluten-free, soy-free, and dairy-free diet. According to some experts there is a whole list of foods that needs to be avoided like dairy, grains, nuts and seeds, dried fruits, beans and legumes, nightshade vegetables like tomatoes, eggplants, potatoes, peppers, vegetable oils, coffee, chocolate, sugar….. and the list goes on. I feel like crying….. looks like you can eat nothing.
Intermittent fasting works
To control increasing weight intermittent fasting works good. You can read about intermittent fasting here. If you are diabetic and cannot opt for intermittent fasting, please consult your physician.
Now, isn’t that the basic concept behind losing weight? Cut out sugar. No prizes for guessing that sugar is your enemy. Sugar is an inflammatory agent. Thus the tip to avoid sugar in all forms in your (hypo) thyroid diet plan for weight loss.
Generally speaking you need to eat foods that soothe inflammation.
Stress in life adds to an underactive thyroid and getting rid of stress can lead to troubled thyroid. Let us talk about the ways to relieve stress.
- Minimum 8 hours of good sleep is essential to keep stress away.
- Say NO to electronic gadgets which cause blue light exposure an hour before going to sleep.
- learn to stay still and meditate to decrease stress. Stress causes excessive cortisol leading to weight gain.
Though I personally know how difficult it becomes to workout and exercise with increasing weight and lowering self image, yet there is no doubt that exercise and doing it preferably outdoors is the only way to come out of the depressing thoughts. Exercise is a a great way to naturally treat hypothyroidism. As my personal experience says that going out in the park with high energy music is a good way to get rid of depression and increase energy. Exercise also helps in boost self-esteem, soothing stiff joint pains, increasing muscle mass, and manage healthy weight. low-impact cardio exercise like walks in the neighborhood parks, or walk at home are a better way to start out. You must exercise for 30 minutes a day, minimum 5 days a week.
Weight gain undoubtedly is a vicious cycle. Once your weight goes up, metabolism slows down which makes it more difficult to workout, stick to your diet and it causes fatigue.
It won’t be wrong to say that attempting to lose weight with hypothyroidism can be tiring and overwhelming but with a little patience, it can be done.
Try it to test it.