How to Lose Weight with Hypothyroidism

People with hypothyroidism (underactive thyroid) commonly experience weight gain and find it hard to lose weight, even with a healthy diet and regular exercise. However, it is possible to lose weight with hypothyroidism. 

Taking thyroid medication to replace thyroid hormones and consuming fresh foods low in fats and sugars can promote weight loss. Eating smaller portions, avoiding eating right before bedtime, and stopping eating when you’re full are some other tips to help you lose weight. 

Knowing when and how to eat can prevent weight gain associated with hypothyroidism. Please continue reading to learn how people with hypothyroidism can lose weight. 

How to lose weight with hypothyroidism?

The most important thing you can do to lose weight with hypothyroidism is to take your prescribed thyroid hormone replacement medication (levothyroxine) as instructed by your healthcare provider (Find out the difference between hypothyroidism vs hyperthyroidism).

This medication helps to treat your thyroid disease by supplementing the reduced thyroid hormone production in your body. Treatment results in improved thyroid function, which can prevent you from gaining weight. Learn more about how levothyroxine works.

Note: Make sure you take your levothyroxine first thing in the morning on an empty stomach, at least 30 minutes before breakfast. This will make your thyroid replacement medication most effective in getting your thyroid hormone levels into the normal range. 

Learn more: How Long Does It Take for Levothyroxine to Work?

What is the best diet for thyroid patients to lose weight?

People with thyroid disorders should:

Increase fiber intake 

Fiber-rich foods make you feel fuller, which decreases appetite and helps you reduce caloric intake. Fiber intake also helps to lower blood cholesterol and blood sugar levels, which are linked to obesity. In addition, fiber helps to prevent constipation, which is a common symptom in people with reduced thyroid function.

Eat a diet high in fruits and vegetables

Fruits and vegetables are nutrient-dense and low in calories. Eating more of these fresh foods can help prevent weight gain in people with hypothyroidism. 

Include proteins in diet

Research has shown that eating high-quality proteins not only promotes weight loss but also prevents weight regain after losing weight. Good sources of protein include lean meats, poultry, seafood, eggs, nuts, and seeds. 

Eat healthy fats

Eating healthy fats found in nuts, seeds, and certain fish like salmon and tuna can help you feel fuller while providing you with the nutrition you need. Foods like Brazil nuts contain healthy fats and also provide selenium supplementation, a micronutrient that is essential for thyroid health.

What foods help to maintain healthy thyroid function?

Antioxidant and anti-inflammatory foods such as tomatoes, green leafy vegetables, olive oil, fatty fish, nuts, and fruits such as oranges and strawberries may help people who have hypothyroidism as a result of inflammatory conditions like Hashimoto’s thyroiditis.

Note: Peer-reviewed studies have not identified any specific foods that can improve thyroid function. However, you can optimize your diet if you have thyroid dysfunction (underactive or overactive thyroid) by including a diet rich in foods that are generally considered healthy.

What foods should people with hypothyroidism avoid? 

People with hypothyroidism should avoid the following foods to manage weight:

Unhealthy foods

• Ultra-processed foods

• Refined carbohydrates (white rice, white bread)

• Red meats and processed meats

• Fried foods

• Sweetened beverages

• Margarine, shortening, lard

These foods may negatively affect thyroid function by causing inflammation in the body. They are also calorie-dense and can make it harder for people with hypothyroidism to lose weight.

Goitrogens

Certain foods called goitrogens can slow down thyroid function. People with hypothyroidism should avoid or limit the intake of: 

• Cruciferous vegetables (cabbage, cauliflower, spinach, kale, broccoli, turnips)

• Lima beans

• Sweet potatoes

• Cassava

• Millet

• Sorghum

• Linseed

• Soy

Research has shown that some people with chronic lymphocytic thyroiditis benefit from a gluten-free diet.

Find out what foods to avoid when taking levothyroxine.

What natural supplements should people with hypothyroidism take? 

Deficiencies of essential nutrients can affect healthy thyroid function. For instance, iodine deficiency can lead to goiter (enlarged thyroid) and hypothyroidism. Selenium deficiency can affect thyroid function. Iron deficiency can affect thyroid enzymes. Vitamin D deficiency is associated with autoimmune conditions, which can lead to reduced thyroid hormone production.

People with hypothyroidism should work with their healthcare provider to ensure they are receiving all the essential nutrients, specifically iodine, iron, selenium, zinc, vitamin D, and B vitamins. 

Hypothyroidism Weight Loss Frequently Asked Questions

Can you lose weight by walking with hypothyroidism?

You may be able to lose weight by walking with hypothyroidism. A more intense workout program, including high-intensity aerobic exercise and strength training, can speed up weight loss, but these workouts can be challenging for people with overt hypothyroidism. Also, intense exercise can cause stress and affect levels of circulating thyroid hormones in the body.

What exercises are good for hypothyroidism to lose weight?

Low-impact physical activities such as walking, swimming, yoga, and pilates are good ways to shed body weight and boost metabolism. People with hypothyroidism often have muscle aches and joint pain that make physical activity difficult. These activities minimize stress on the muscles and joints.

Understanding underactive thyroid function and weight gain

The thyroid gland makes thyroid hormones triiodothyronine (T3) and thyroxine (T4). Having enough thyroid hormones and normal thyroid function is important for many body processes, including metabolism, digestive function, and the body’s ability to burn calories. 

People with hypothyroidism (underactive thyroid gland) have low thyroid hormone levels in their bodies. This can occur due to conditions such as Hashimoto’s thyroiditis, in which the immune system mistakenly attacks healthy thyroid tissue (thyroid autoimmunity). 

Low thyroid hormone levels lead to slow metabolism, causing you to gain weight. In addition, hypothyroidism symptoms such as tiredness, muscle aches, joint pain, and other symptoms can make it challenging to get regular exercise. 

Moreover, thyroid hormones can affect other hormones in the body, such as leptin, ghrelin, cortisol, and insulin resistance, which in turn influence appetite, hunger, fat storage, blood sugar levels, stress response, and the ability to lose weight. It also slows down the body's processing of fats, leading to an increase in blood cholesterol levels.

As a result, when metabolism slows, people with hypothyroidism experience difficulty in losing weight or maintaining a healthy weight. Some people find they are gaining weight even with dietary changes and physical activity, which can be frustrating. 

In summary, hypothyroidism can make it difficult to lose weight. Taking your prescribed thyroid medication, changing your eating habits to include high-fiber foods and other healthy foods, getting daily exercise, and ensuring enough rest and sleep are key to boosting your body’s metabolism and helping you lose weight if you have hypothyroidism.