Obesity has become an epidemic in many countries around the world, including the United States. In fact, over two-thirds of Americans are overweight or obese, with obesity in particular increasing over the last thirty years. One of the most common health problems associated with obesity is thyroid disease, which is where one or more of your thyroid glands produce either too much or too little thyroid hormone. Fortunately, there are many weight loss tips you can follow that will help you maintain a healthy body weight while still addressing your thyroid disease. This article presents seven helpful weight loss tips to help you do just that!
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Start your day with something sweet
Eating something sweet first thing in the morning seems to blunt my appetite, so that by lunchtime I'm not as hungry, says Whitney. Research backs her up: One recent study in Obesity Reviews found that people who ate a breakfast higher in protein and carbohydrates were more likely to lose weight over a 12-week period than those who had a bagel or cereal. That's likely because carbs help keep your hunger under control, explains Cynthia Sass, R.D., coauthor of Cinch!
Avoid processed foods and go organic
When you go organic, you’re not just removing pesticides from your diet—you’re also cutting out chemical preservatives, which can be a major challenge for thyroid patients. Processed foods that contain these preservatives can have an impact on weight loss, so remove them from your diet as soon as possible. The same goes for gluten and soy—you might have to eliminate those from your diet, too. It will be worth it when you see how much better you feel in just a few weeks! You can also look into whether or not hypothyroidism is causing weight gain.
For example, some people with hypothyroidism find they gain weight after consuming milk products, which is usually due to lactose intolerance or something similar. There are also plenty of hypothyroidism symptoms that could lead to depression or stress eating. If you think any of these things could be affecting your weight loss efforts, check with your doctor right away. They may even suggest dietary changes or other treatments that could help with weight loss without medication (or alongside medication).
Eat protein at every meal
Not only will eating protein at every meal keep you fuller longer, but it may also help you cut back on calories over time. In a study published in Cell Metabolism, protein helped people feel more satisfied after they ate, which caused them to eat fewer calories later in the day. Protein may also make dieting easier by helping you avoid cravings and resist temptations by keeping your blood sugar levels steady.
(If you're looking to lose weight quickly, though, skip high-protein foods that may be too energy-dense for you.) How much should you aim for? A minimum of 10 grams per meal is good place to start; if you find yourself craving more, bump up your portions until you hit 20 or 30 grams daily. Good sources include: lean meats, poultry, fish, eggs, low-fat dairy products and nuts and seeds.
Exercise regularly
Exercise is a great way to get rid of excess weight, and also helps keep our bodies healthy. Being physically active increases stamina and gives us an extra boost of energy during busy days at work. Many people ask me about weight loss tips for thyroid patients. It’s important to first start by understanding that hypothyroidism is a condition where your thyroid gland doesn’t produce enough hormones. It affects one in 20 Americans, most often women, but can occur in anyone regardless of gender or age.
Hypothyroidism makes it harder to lose weight and can make it more difficult to stick with a weight loss plan because you simply won’t have enough energy if you don’t take care of yourself properly. But there are some things you can do to help burn calories and shed pounds. Here are 7 weight loss tips for thyroid patients: 1) Eat smaller meals throughout the day rather than three large meals; 2) Don’t skip breakfast; 3) Avoid sugary foods like candy, cookies, cakes, pastries and soda; 4) Drink plenty of water; 5) Eat lean proteins like chicken breast, fish and beans; 6) Reduce salt intake by avoiding processed foods like frozen dinners, canned soups and deli meats; 7) Add fresh fruits and vegetables to every meal.
Keep a journal of what you eat
Keeping a food journal can help you identify which foods are causing you to overeat. A study published in Food Quality and Preference found that people who kept a food diary, noting everything they ate and how hungry they were before eating it, lost an average of 17 pounds over four months. Those who didn’t keep a food log weren’t as successful; they lost only 9 pounds on average over four months. Many experts recommend keeping a daily food journal because if you record your calorie intake at least five days per week (including weekend days), you're more likely to be successful.
Studies show that those who keep a food diary tend to lose weight faster than those who don't. But there's no rule saying you have to confine yourself to pen and paper. Now there are plenty of smartphone apps that allow you to track calories—and exercise—with just a few taps. Some popular ones include MyFitnessPal, Lose It!, and Fitbit Diet Plan & Weight Tracker. There is also an Android app called LoseIt! Personal Calorie Counter - Lose It!
Drink plenty of water
Drinking enough water is important for every type of dieter, but it’s especially important if you’re on thyroid medication. Proper hydration can help you shed excess weight in several ways: It helps your body metabolize food more effectively, which means better results from your workouts and a faster rate of weight loss overall. It also keeps your cells well-hydrated, reducing inflammation and fatigue—both common issues with hypothyroidism. To make sure you’re properly hydrated, monitor how often you pee each day (about six to eight times is a good benchmark). If it takes longer than 10 minutes to urinate, that may be a sign that you need to increase your daily water intake.
Aim for about one liter per 50 pounds of body weight per day. The Institute of Medicine recommends about 2 liters per day for women and 3 liters per day for men, but those numbers are far too low when you consider how much fluid is lost through sweat during exercise. For example, an average 150-pound person will lose between 1 liter and 1.5 liters through sweat during a single hourlong cardio session or 30 minutes of strength training; if he drinks nothing afterward, he’ll quickly become dehydrated.
Keep track of your daily calorie intake
Most people don’t realize that 80 percent of weight loss is about proper nutrition, which means you need to know how many calories you eat on a daily basis. To lose weight quickly, write down everything you eat every day and track your calorie intake. While many diets provide a baseline number of calories per day—usually around 2,800—it’s important to understand how your metabolism changes when consuming less than that and how your body will adapt. When making adjustments, keep in mind that it can take weeks or months to see real results so be patient and stick with it! Remember: simple diet plan = success!
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