HOW TO LOSE WEIGHT WITH THYROID- THE UNTOLD SECRETS REVEALED

HOW TO LOSE WEIGHT WITH THYROID- THE UNTOLD SECRETS REVEALED

By Rachel Hemraj  on: 09 February 2017
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I often receive emails, phone calls and messages from thyroid overweight patients who have the same frustrating concern

I am a thyroid patient on medications and my thyroid is under control now but still, I am unable to lose any weight. What can I do??

Well...it can be difficult and sometimes it may seem impossible to lose weight with hypothyroidism but with patience and correct approach, it is possible.

Here are some of the important tips I am sharing based on my personal clinical experience with clients that will help you in losing your stubborn weight.

INCREASE YOUR METABOLISM

People with hypothyroidism have a sluggish metabolism. That means they burn fewer calories for the same amount of food consumed compared to other people of the same height and weight. No, this does not imply that you need to reduce your food intake. If you do so your metabolism will slow down even further, making it even more difficult for you to lose weight. So what can be done??

The best approach is to first focus on the ways you can increase your metabolism and there are numerous ways that can help you in achieving this goal.

Let's have a look at some of them 

Exercise:   A key way to kick start your metabolism is through exercise. Exercise not only helps you to burn excess calories but also improves other aspects of health that even proper nutrition can't provide- mobility and strength.

You don't have to worry about straining yourself through high-intensity workouts. Research suggests that simple low-intensity workouts like regular brisk walk are equally effective.

Green Tea: Drinking green tea on a regular basis is one of the easiest ways to boost up your metabolism. A study published in the American Journal of Clinical Nutrition found that green tea increases the metabolic rate by 4% over a 24 hour period.

CUT BACK ON REFINED CARBOHYDRATES AND ADDED SUGARS

A moderate to low carb diet that focuses on complex carbohydrates (like whole grains) and avoiding simple sugars is an effective strategy for weight loss.

This can be easily done by avoiding the junk food like aerated drinks, pasta, cakes etc that are not only unhealthy but also unnecessary.

Also eating complex carbohydrates and avoiding simple sugars help reduce production of cytokines- tiny proteins that cause inflammation in the body.

INCREASE INTAKE OF SELENIUM AND ZINC

Selenium and zinc are the two micronutrients that are involved in thyroid function. Hence it is important that your diet contains adequate amounts of these two nutrients to optimize thyroid hormone production and metabolism.

Selenium: Selenium is an essential mineral that plays a significant role in the production of Thyroid hormone and regulating the Thyroid Hormonal Levels. It also helps the body to recycle iodine.

For all the above-mentioned reasons it is very important to include a variety of selenium rich foods in your daily diet. Foods like tuna, eggs, bran, legumes, whole wheat, chicken, beef are all rich in selenium and must be included in some form in each of your meals.

Zinc: Zinc is crucial for the regulation of Thyroid Stimulating Hormone (TSH). Hence, it must also form an integral part of your daily diet. Sources of zinc include nuts, legumes, beef, chicken, milk, yogurt, fish.

DRINK PLENTY OF WATER

When the body is dehydrated our cellular functions slows down. Proper hydration helps your metabolism to work more efficiently. In addition to this, it also helps reduce appetite, eliminate water retention, bloating and aids the body to get rid of toxins.

Above the general recommendation of 8 glasses of water per day, it is recommended to drink another 8 glasses of water for every 10 kg weight you want to lose.

TRY THE GLUTEN-FREE DIET

This diet is only recommended if you consistently follow the above steps but are still overweight.

Gluten is high in goitrogens that interfere with the iodine uptake by the thyroid gland and thereby suppress thyroid function. Several studies have shown a strong association between thyroid and gluten intolerance. I have also seen excellent weight loss results in my hypothyroid patients when they cut off gluten from their diet.

References:

  • Autoimmune thyroid disorders and coeliac disease. Eur J Endocrinol February 1, 1994130 137-140
  • Effects of exercise amount and intensity on abdominal obesity and glucose tolerance in obese adults: a randomized trial. Ann Intern Med. 2015 Mar 3;162(5):325-34. doi: 10.7326/M14-1189.
  • Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. Am J Clin Nutr December 1999  vol. 70 no. 6 1040-1045
  • The impact of iron and selenium deficiencies on iodine and thyroid metabolism: biochemistry and relevance to public health. Thyroid. 2002 Oct;12(10):867-78.


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Rachel Hemraj

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Nutritionist & Dietician in Pitampura, Delhi, India 

Dietician Rachel Hemraj is a nutritionist based in Pitampura , North Delhi , India. She is the founder of Nutrifocus Diet and Wellness Clinic.Dietitian Rachel Hemraj is a weight loss & Therapeutic diets expert also has a rich and varied experience in the field of dietetics and specializes in providing customized diet plans for a healthy lifestyle. She is helping people to reach to their health related goals with her healthy diets.She has done her Masters in Food and Nutrition and has an extensive experience of 11 years in various health sectors. Her professional experience ranges from inpatient/ outpatient Nutrition Counselling, Wellness Coaching in Corporate Houses, Schools and Medical Camps, University level teaching, Cooking Demonstration in Medical Camps, New Recipe Development, Nutrition Education Program Development, and Implementation. Her articles have also been published in various health magazines on Food and Health.Nutritionist Rachel Hemraj provides diet consultations online. Online diet consultation, customised online diet plans, personalised Diet chart are provided for services like fast and healthy weight loss, healthy weight gain, therapeutic Diet (Gluten Intolerance ) , control and manage diabetes , Online diet for Pregnancy & Lactation, Diet for kids (overweight , underweight & teenagers) and other disease management. Email & phone consultation is also provided. If you're looking to consult best dietitian in Pitampura / Rohini , North Delhi then do register on this eClinic.She firmly believes that Good Nutrition is the key to Good Health and most of the Lifestyle Diseases or Chronic Illnesses can be prevented by making small modifications in our diet and lifestyle. Her diets have helped thousands of clients achieve their health goals.Her clients include people with diverse dietary needs like food intolerances such as gluten, lactose, soy etc,  heart disease, high cholesterol, thyroid, diabetes, gout, obesity/overweight, pregnancy, etc. She offers customized and interesting diets based on the client requirements.  In this fast-paced, high-stress society, where everything going online, why not the diet ? My e clinic; '' Nutrifocus Diet and Wellness by Dietitian Rachel Hemraj " helps you attain optimal health by online diet plans and motivating diet counselling sessions. Looking after your health today gives you a better health for tommorow !  She is one of the best online Dietitians in RQ Block , Pitampura , North Delhi.Looking for top online weight loss diet clinic in Pitampura or a Dietician in Delhi ? Interested in excellent weight loss service online or near Rohini ? Then contact famous weight loss diet consultant Diet Specialist Rachel Hemraj.You can view our testimonial, weight loss success stories and experience of our clients who have successfully reduced weight through healthy weight loss diet charts. One of the leading weight loss consultant in  RQ Block , Pitampura , North Delhi.She says "Healthy food is not always expensive, it can be made economical, interesting and tasty by making the right choices and learning the healthy way of cooking".Diet Consultant Rachel Hemraj' s diets aims at overall nutritional correction with comprehensive individual assessment,  with long term results and  benefits. Let's make life better by bringing in a total lifestyle change !!
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