Hey, welcome back to the Thyroidcafe. You’ve heard it. A million times. “Diet and exercise would help you lose weight.” But what if there’s more? Holding to this advice alone can leave you frustrated and dejected. But know for thyroid warriors, weight issues is more dynamic than that. We are not crazy or lazy. We are working double time towards a healthier body. Fortunately, weight can be regulated, even with our disease, but it’s a fight.
Round One: Meds
You’re cruising the highway. The wind blows and the scenery flies by you. But you slow. You push the pedal down, but sputter to a stop. A little orange light glares and you know, you’re going nowhere without gas. Expecting weight loss without getting your thyroid hormones optimal, is as effective as running a car without gas. Because thyroid hormone regulates weight, no amount of diet and exercise can compensate for uncontrolled hormone levels. So medication optimization is first on my list for a reason; it’s the cornerstone to weight loss.
Round Two: Listening
A yawn is not a silent scream for coffee, as much as I hate to admit it. It’s your body asking for a need, sleep. Listening to your body isn’t some mystical concept. It’s giving weight (pun intended) to your body’s basic needs. Tracking my diet is one way I learned to listed to my body’s needs. (See “Round Three” below for common problem foods.) Second, and to my great pleasure, listen to stress levels. When we’re stressed, our bodies increase cortisol levels, which lowers thyroid levels, causing us to gain weight. This is part of the reason extreme calorie restrictions don’t work for thyroid patients. Our bodies are already taxed, adding the stress of excessive calorie restrictions doesn’t help. And if you’re like me, stress leads to gobbling cookies like Shaggy and Scooby. So soak in that bath. See that old friend. Walk in that park. There are many needs we can be attentive to, such as thirst, indigestion, sensitivity to cold, etc. study your body, to understand its needs.
Round Three: Food and water
While “don’t eat fast food or binge drink soda” remains universally good advice, there’s more to diet for thyroid warriors. For us, food can cause weight gain through inflammation. After having kids, I was puffy Marshmallow Meghan. Pictures made me shutter until I read about inflammation. The table below outlines some foods that commonly cause inflammation. I would recommend removing as many as reasonable from your diet, then adding them back in, one at a time. I allowed a few weeks between introductions, to mark how they affected me. I post a lot of my meals on our Instagram account. They are all easy, family meals.
|Foods that cause me inflammation||Foods I eat like Augustus Gloop in Willy Wonka|
|Refined carbs, ie: “white” bread, rice etc Sugar, Has many listed names, Trans fats, Gluten, dairy, Processed meats oils, alcohol||Whole, high healthy fat, plant based proteins, fish, gluten-free food, fruit and veggies|
Another helpful tip for weight loss is to drink plenty of water. No only does this keep the body happily hydrated, it fills the stomach. Diet is a broad topic, which I hope to chat about again at the Thyroidcafe.
Round Four: Exercise
I subconsciously took a deep breath before writing this. If you struggle with weight caused by thyroid disease, it is likely your thyroid hormone is on the lower side. If so, you may feel exhausted by the normal events of life. I don’t want to apply undue pressure to people already suffering. Regarding exercise, do what you can, when you can. Gentle exercise, such as walking, swimming and biking are a place to start, once you feel healthy enough to do so.
I desperately want to take the burden of this disease from my fellow sufferers. The exhaustion, depression, sensitivity to cold – all of it. But the worst for me was the preconceived notions of others. Maybe it was my age, but I spent years crushed by worry that others would think I was “just lazy and fat.” But ten years on, this previously “lazy, fat” woman just wants to be healthy. I wish we could change the narrative from weight loss, to healthy weight. Because excess weight is a symptom of a larger medical issue. Prescription optimization, diet, and exercise will help you lose weight. But the bigger reward is gaining back our health.