FOODS THAT WILL HELP YOU LOSE WEIGHT
Low thyroid hormone levels can make losing weight difficult for you, but it does not mean that you will not be able to lose weight at all. A well-planned diet plan formed after a discussion with your nutritionist will help you shed those extra kilos. Here, are foods that will be good for your weight-loss mission if you are suffering from hypothyroidism.
When you are planning to lose weight, you need to make sure that you follow a diet that is loaded with iodine. It is a crucial mineral which helps in the secretion of thyroid hormones. According to the National Institute of Health, iodine-deficiency is very common across the world and it affects around one-third of the global population. If you are suffering from hypothyroidism, it is important for you to include foods like fish, dairy products and eggs in your diet plan to increase your iodine intake.
Add lots of complex carbs
According to a 2018 study published in the journal Nutrients, researchers revealed that you can lose weight if you include foods which are rich in complex carbohydrate in your meals. Also, the study mentioned that it will further help you manage your blood glucose level. Good source of complex carbohydrates: Fruits, vegetables, nuts, beans, whole grains, whole wheat bread, cereal, corn, oats, peas, etc.
Opt for a diet rich in fibre and protein
The most common reason behind weight gain is overeating accompanied with a sedentary lifestyle. As per the findings of a 2016 study published in The American Journal of Clinical Nutrition, eating foods like beans, lentils, chickpeas (130 grams) every day can help you lose about 0.34 kg within six weeks without altering with other food intake. This is because these foods increase the feeling of fullness by 31 per cent (as mentioned in the study) which reduces your food consumption.
It flushes out toxins, enhances your immune system, prevents cramps, and the list goes on. If you fail to drink the recommended (by WHO) 2-2.5 litres of water daily, you can try making it up by including foods that have high water content. Strawberries, oranges, cucumbers and tomatoes could be good options.
EXERCISES TO REACH YOUR IDEAL WEIGHT
Weight management can be a struggle for hypothyroidism patients even if they eat mindfully. Food alone won’t help. Follow up your diet with a daily exercise regimen. Start exercising after getting a nod from your physician and practise them under a trained professional. Your doctor may suggest light exercises that doesn’t put strain on your muscles and are easy to perform. Here, there are a few exercises you can try after consulting your doc.
Walking or jogging
A normal walk in the morning or a steady jog can help you reduce around 280 calories every hour. The pace of the walk can vary from moderate to high if you don’t have pain in your joints.
You might have heard that cardio exercises are the best workouts if you are looking to shed those extra kilos. Though it is true, but strength training can also be equally effective. When you try to lift those dumb-bells to build muscles, you burn calories as well. Also, strengthening your muscles can ease the pressure on your joints.