Thyroid disease is often overlooked for contributing to weight gain. Though scientists still don’t know much about the thyroid and how it influences weight gain, many studies have shown a clear link. This blog explores weight gain as a symptom of hypothyroidism; how to lose weight and keep it off with hypothyroidism; dietary triggers of hypothyroidism; and non-medication solutions for hypothyroidism.
Weight Gain as a Symptom of Hypothyroidism
If you’re over 45 and you’ve gained weight without trying, it’s important to rule out hypothyroidism. Many people don’t know they have the condition because their symptoms are so vague, and include weight gain, poor sleep quality, fatigue, and constipation.
Weight gain as a symptom of hypothyroidism is not uncommon. In fact, it’s estimated that between 10 and 15 percent of people who have hypothyroidism will experience significant weight gain.
For most people with hypothyroidism, the excess pounds are due to an increase in body fat. But some people develop what’s known as central obesity — that is, they become more apple-shaped than pear-shaped. This type of abdominal fat is associated with an increased risk for diabetes and heart disease.
Is Your Thyroid Slowing Your Metabolism
Thyroid hormone plays a role in your metabolism and regulating how your body burns energy from food. If you don’t have enough thyroid hormone, you may have a slow or sluggish metabolism and not be able to process energy efficiently from the foods you eat — especially complex carbohydrates like whole grains, fruits and vegetables.
Your metabolism refers to the process by which your body converts food into energy and uses it to perform functions such as the growth and repair of cells and tissues, breathing, circulating blood, and physical activity. This process involves a series of chemical reactions in which enzymes break down nutrients from food into simpler forms that can be used by cells for energy. The rate of metabolism, or your metabolic rate, is the speed at which these chemical reactions take place and is influenced by factors such as your age, weight, and physical activity level.
If you have an underdiagnosed low thyroid condition, functionally speaking, in my opinion, your TSH blood test is higher than 3, there’s a very good chance your metabolism has slowed down and you will start to gain weight. This weight gain can occur no matter how well you are eating or how active you are.
A TSH over 3 in most people is enough to cause this inefficient energy process, which can affect your metabolic rate and how efficiently your burn fruit and processed foods (pasta, bread, etc.), which include any sugar or carbohydrates for energy.
When this happens, you will feel hungry all the time, because your body wants energy to drive every cell in your body. But without the ability to create the enzymes to make more energy, your body will tell you to eat, creating cravings that lead to overeating or binging on high-calorie foods that contain little or no nutritional value (think chips, cookies, and cakes).
How to Lose Weight and Keep it Off with Hypothyroidism
It’s easy to get discouraged when you’re trying to lose weight, especially if you suffer from hypothyroidism. But there are things you can do to make it easier and more likely that you’ll lose weight and keep it off.
First, be sure that your thyroid is in good working order by working with a functional nutritionist or doctor to test your TSH level and T3 and T4 levels. You may have a condition called subclinical hypothyroidism, which means that although your thyroid gland isn’t producing enough hormones, your blood levels are still within the lab-generated but outdated “normal range.” People with subclinical hypothyroidism usually are experiencing symptoms, but their doctor is not interpreting their labs in a helpful way.
Consider this, functional nutrition focuses on identifying and addressing the root cause of a health issue, rather than simply treating a symptom with medication. It considers the interplay of individual factors such as genetics, biochemistry, and lifestyle to create personalized nutrition plans. Lab interpretation in functional nutrition often involves a more comprehensive analysis of results and interpretation of functional ranges, as well as a holistic approach to treatment.
In contrast, allopathic physicians (MD, PA, PCP) not trained in functional medicine, typically use a more reductionist approach, relying primarily on standard lab values and established treatment and medication protocols. They may not consider the impact of individual factors and may focus more on treating symptoms with medication.
Losing weight and keeping it off with hypothyroidism can be challenging, but with the right approach, it’s possible.
Here are some tips for losing weight and maintaining a healthy weight with hypothyroidism:
- Work with your doctor or consider a functional nutritionist: They can help you determine the best course of treatment for your hypothyroidism and monitor your progress.
- Eat a healthy, balanced diet: Focus on eating lots of vegetables, that are high in fiber. Eat lean protein, chicken, turkey, and fish a majority of the time. Eat healthy fats, non-animal fats are best. Avoid processed foods, added sugars, and unhealthy fats.
- Walk regularly: Regular physical activity can help boost your metabolism, increase your energy levels, and burn calories. Walking at least 30 minutes a day, most days of the week is excellent for your metabolism without putting stress on your joints. Make time for walking in your daily schedule.
- Get enough sleep: Getting enough sleep is important for maintaining a healthy metabolism and energy levels. Aim for 7-9 hours of sleep each night.
- Reduce stress: Chronic stress can have a negative impact on your metabolism and overall health. Try to manage stress through relaxation techniques, such as yoga, meditation, or deep breathing. Again, you might not be aware of your stress levels but make time to incorporate these techniques into your daily schedule and see after a month of consistency if you feel better.
- Be patient: Weight loss can be a slow process, especially with hypothyroidism. It’s important to be patient and focus on making sustainable lifestyle changes rather than quick fixes.
- It’s important to remember that everyone’s journey to weight loss and weight management is unique. Work with your doctor but if you don’t feel like there’s a specific plan to meet your needs or if your health isn’t improving you might have to consider a more functional-minded professional. Definitely be patient with yourself, as you find what works best for you. With the right approach, you can successfully manage your weight with hypothyroidism.
Dietary Triggers of Hypothyroidism
There are several dietary triggers of hypothyroidism. The most important one is iodine deficiency, which is the most common cause of hypothyroidism worldwide. But please don’t run out and start taking iodine supplements. Iodine in excess will affect your thyroid functions and can dramatically slow your metabolism.
Other dietary triggers include:
- Gluten sensitivity. Gluten intolerance, celiac disease, and wheat allergy can all trigger autoimmune Hashimoto’s thyroiditis (a form of hypothyroidism).
- Magnesium deficiency. Magnesium deficiency is a common cause of autoimmune thyroiditis (Hashimoto’s thyroiditis). Low levels of magnesium have been shown to suppress the immune system, making it more likely that your body will attack itself as a result of low levels of this mineral.
- Soy consumption. Soybeans contain goitrogens — substances that interfere with iodine absorption and reduce the production of thyroid hormones by the thyroid gland. Goitrogens are found in soy products such as tofu, soy milk, and edamame (soybeans). If you’re sensitive to these foods or have a history of autoimmune diseases such as Hashimoto’s thyroiditis or Graves’ disease, then you may want to avoid them altogether or at least limit your consumption to no more than once per week or so
- Sugar: Sugar is a major culprit when it comes to weight gain, but it also has an indirect effect on thyroid function by causing higher levels of insulin production in the body. Insulin resistance and other hormone imbalances will put the brakes on your thyroid and slow your metabolic rate.
Is Your Metabolism Working?
Many newer scales, biometric scales, will let you know your BMR. Your BMR, known as Basal Metabolic Rate, is the rate at which your metabolism is active while at rest without any physical activity involved whatsoever (meaning if you lay down all day long).
A low BMR leads to a lower thermic effect of food (TEF) which is how many calories are burned by digesting food itself and will clue you into the cause of your weight gain.
How to Boost Your Metabolism
The first step to understanding your metabolism is to understand BMR. Your BMR is reflective of how many calories you burn in a day just by living and breathing, in other words, if you were not ill but woke up and stayed in bed for a complete 24 hours. If your BMR is low, then it means that you’re not taking in enough calories or burning them off as quickly as possible.
Remember, Basal Metabolic Rate (BMR) is the amount of energy that your body uses to carry out basic functions such as breathing, circulation, and cell production, while at rest. It is generally calculated based on your age, gender, height, weight, and activity level.
A good BMR for a woman between the ages of 45 and 60 years old will vary based on several factors, including height, weight, muscle mass, and activity level. On average, a sedentary woman in this age range will have a BMR of about 1,400 to 1,500 calories per day.
A man’s Basal Metabolic Rate (BMR) in the same age range of 45-60 years old would generally be higher than that of a woman. On average, a sedentary man in this age range will have a BMR of about 1,600 to 1,800 calories per day.
Any and all activity increases your caloric need in a day. But increasing activity while chronic dieting and low-calorie eating will actually slow your metabolism!
It’s important to note that a healthy BMR is not a one-size-fits-all number, and you should consult with a healthcare provider or registered dietitian to determine a personalized estimate of your BMR based on your individual needs and circumstances.
3 Non-Medication Solutions for Hypothyroidism
Here are the top three actionable solutions you can do for hypothyroidism:
- Dietary Changes: Eating a balanced diet that includes plenty of nutrient-dense foods can help support thyroid function. Foods rich in iodine, such as seafood and seaweed, and selenium, such as Brazil nuts, can help support healthy thyroid function. Additionally, avoiding foods that may interfere with thyroid hormone production, such as soy, gluten, and cruciferous vegetables, may be beneficial.
- Vitamin and Mineral Supplements: Taking a high-quality multivitamin and mineral supplement can help support healthy thyroid function, especially if you have a deficiency in key nutrients like iodine, selenium, and iron.
- Herbs and Supplements: Certain herbs and supplements, such as ashwagandha, ginseng, and L-tyrosine, may help support thyroid function. It is important to talk to a healthcare provider before taking any new supplement, as some may interact with medications or have other potential side effects.
It’s important to note that these non-medication solutions may not be effective for everyone and should be used in conjunction with thyroid testing under the guidance of a functional nutrition provider.
Takeaway: The thyroid is a complicated organ, but you can still develop better awareness to help it function well.
