Dt. Tasneem Ravat
(Asst. Professor, RD, CDE, Certified Sports Nutritionist)
Hypothyroidism is a common endocrine disorder found in India. It makes weight loss difficult because of a lowered metabolism despite controlling food. There are various natural ways such as a thyroid diet and exercise that can target the metabolism and help weight loss.
Thyroid problems are more common than many people think. Thyroid hormone regulates organ function and metabolism. They influence functions of our body such as body weight, heart rate, cholesterol levels, muscle contraction and relaxation, bowel function, fertility, menstrual regularity, mood and memory, among others. The body’s functioning slows down without sufficient thyroid hormones. Hypothyroidism is now considered to be a hidden epidemic. It is a common disorder after diabetes.
People who suffer from
hypothyroidism tend to sleep often. Their digestion slows down and they generally see weight gain. They can also experience hair loss and slower mental processes. And it becomes extremely difficult for them to lose weight.
Here are some ways of weight loss for people with thyroid disorders:
Thyroid diet: Thyroid diets are specifically prescribed for patients suffering from thyroid disorders. A hypothyroid patient should follow a thyroid diet that avoids goitrogens found in cabbage, cauliflower, broccoli, soy products, peanuts and linseed, which interfere with the uptake of iodinecan aid vegetarians meet their thyroid diet by the thyroid gland, which produces thyroid hormones. Fish oil softgels, walnuts, almonds are rich in omega 3 fatty acids. A balanced ratio of omega 3: Omega 6 fatty acid is beneficial in thyroid diet and should be made a regular part of the thyroid diet. Flaxseed oil capsules can aid vegetarians meet their thyroid diet requirements for omega 3.
Breakfast and avoid starvation: Breakfast is the first and most important meal of the thyroid diet. It truly means breaking the long hours of fast. Successful weight loss follows a daily regimen of eating breakfast. Food eaten in breakfast helps fire up the metabolism by 10 percent. So, for weight loss, breakfast is a must. It should include foods such as complex carbohydrates as oats, muesli; millets like bajra or jowar; and proteins in the form of egg, low fat dairy products, chicken or fish. Starvation is a common reason for weight gain. Long periods of not eating cause the body to go into a starvation mode, which can result in loss of muscle, that are metabolically active. Muscle loss leads to lowering of the metabolic rate to enable the body to survive on fewer calories to sustain itself. This causes natural weight reduction to slow down. The symptoms of starvation appear as hypothyroidism. If one eats low calorie foods and is still experiencing signs and symptoms such as fatigue, tiredness, or sleepiness, then one should try to eat food on waking. The best way is to have small, frequent meals throughout the day. The rule of thumb is to consume a small meal every 2-3 hours.
Improve metabolism: Various herbal extracts are found to increase metabolism. I have come across one of the finest herbal products from BestSource nutrition LOSE FAT™. This product has five natural ingredients – garcinia cambogia, green coffee bean, green tea, grape seed, and cinnamon – which collectively boost the metabolism for efficient weight loss and facilitate overall health.
Avoid simple, refined carbohydrates: The quantity of the meal is important, but quality also matters. The thyroid diet begins with including protein and limiting refined carbohydrates. Proteins burn more calories, however, this depends on the quality of protein. So people suffering from hypothyroidism should include and increase the intake of protein-rich foods such as pulses, beans, milk and low fat dairy products, eggs, chicken and fish in their thyroid diet. Consume protein-rich foods as a part of every meal to help weight loss.
Exercise: Exercise helps weight loss. Both aerobic and anaerobic exercise is important to boost metabolism. Anaerobic exercises such as weight lifting build muscles, which help burn more calories. Aerobic exercises include walking, jogging, biking and swimming, which help boost metabolism, thus aiding overall weight loss. Lose Fat’s ingredients boost mental and physical energy levels to jump start your exercise routines, enabling your thyroid diet to reach your weight loss targets. People seeking good health despite thyroid conditions should practise both aerobic and anaerobic exercises daily.
These five factors
increase metabolism and can help you overcome the challenges of hypothyroidism and its interference with your weight loss targets.