1. Consider going gluten-free.Tina Beaudoin, ND, president of the New Hampshire Association of Naturopathic Doctors and medical director of HealthStrong Integrative Medicine in Manchester, New Hampshire says going gluten-free can help people with hypothyroidism lose weight. Gluten is high in goitrogens, which interfere with iodine uptake and suppress thyroid function, she says. The association between gluten intolerance and thyroid disorders has long been noted, but she says she also see results in her practice when people with hypothyroidism cut gluten from their diets. “When people with hypothyroidism cut out gluten and add integrative support, their antibodies steadily decrease in the majority of cases,” she says.
2. Cut out simple carbs and sugars. Dr. Austin recommends a moderate- to low-carbohydrate diet that focuses on complex carbohydrates (think starchy vegetables and legumes) and avoiding simple sugars (pass on the candy and soda). According to Harvard Medical School, eating complex carbohydrates and avoiding simple carbs can help reduce the production of cytokines, which are tiny proteins that can influence inflammation in the body. But Austin stresses the importance of eating enough calories because "low calories can cause a stress response and result in decreased T3 production.”
3. Eat more anti-inflammatory foods. Anti-inflammatory foods can help ease joint aches and pains and depression, all of which can result from hypothyroidism, Austin says. And anti-inflammatory foods can help soothe the immune system, which is often in “overdrive” in people with hypothyroidism, Dr. Beaudoin says. “An anti-inflammatory diet can help calm the immune system and excessive inflammation,” she says. Leafy green vegetables, tomatoes, fatty fish, nuts, fruit, and olive oil are all good foods to battle inflammation.
4. Stick to small, frequent meals. Hypothyroidism slows digestive function, Beaudoin says. “Eating smaller, more frequent meals with balanced macronutrients — quality proteins, complex carbs, and healthy fats — supports balanced blood sugar and helps avoid the highs and lows of oversized, highly processed meals," she says.
5. Keep a food diary. Your daily caloric intake can quickly skyrocket unless you log everything you eat and drink, Corsino says. It can also help ensure that you’re eating a balanced diet. “Keeping a food journal is important for someone with hypothyroidism to track their macronutrient intake,” Austin says. “A diet high in healthy fats, moderate proteins, and moderate- to low-carbohydrates is best for thyroid function.”
6. Keep your body moving. Exercise is an important complement to a healthy diet in order to help burn calories, Dr. Corsino says. But consider the individual case, Austin says. “If a person is terribly fatigued, exercise can further suppress hypothyroidism," she says. "If a person has properly managed their hypothyroid and has the energy, exercise is encouraged.”
7. Take thyroid medication as directed.Thyroid hormone should be taken on an empty stomach first thing in the morning with plenty of water, Corsino says. Don’t take it with any other medications and wait at least 30 to 60 minutes before eating breakfast. If your thyroid levels still aren’t where they should be when you take your medication properly, it could be affecting your ability to lose weight. Talk with your doctor about treatment adjustments that might be right for you.
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