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Exercise and diet are key to losing weight with Thyroid disease. Because of this, you may not need medication for hypothyroidism. Your doctor can look at your specific case and determine how best to approach losing weight. Talk to your doctor about the best way to lose weight before you start on a diet and exercise program. You can also journal and keep a record of your weight loss. This can help you become more aware of what you're eating and how it affects you. Once you’ve talked about treatment for hypothyroidism with your doctor, put your weight plan into action diet and exercise. It’s important not to expect too much weight loss too soon.  Don’t expect the weight to fall off. Most people have to work very hard to lose extra weight, even after diagnosis. Losing weight gradually is the best way to keep it off long term. Some people may not lose weight at all. If you notice that you’re not losing weight, try adjusting your diet and begin an exercise regimen, which will help you take off the pounds. Ingest 1800-2000 calories every day. Do not go below 1200 calories a day. Eating 3500 fewer calories per week is equal to one pound of weight loss; therefore, losing 500 calories a day is the recommendation. Eating healthy, balanced, and regular meals will not only help you lose any weight that you put on because of thyroid disease, but also that may be from poor diet and lack of exercise. Foods that have moderate fat, complex carbohydrates, and low sodium, for example, are best for the disease and your general health.  Stick to a diet of about 1,200 nutrient-rich calories a day, which will also offset any non-thyroid related weight you gained.  Eat lean proteins such as chicken, ground sirloin, or edamame with most meals, which will give your metabolism a slight boost and help you burn more calories. This will also help you burn any fat that may be contributing to excess weight. Eat whole grains such as whole wheat, oatmeal, and quinoa instead of starchy counterparts like bread.  Avoid simple sugars. They are not good for your insulin levels. If you’re trying to lose weight, it’s a good idea to avoid unhealthy or junk foods, many of which are loaded with sodium. Potato chips, nachos, pizza, burgers, cake, and ice cream will not help you lose weight, or excess water and sodium. Stay away from starchy, refined carbs such as bread, crackers, pasta, rice, cereal, and baked goods. Eliminating these foods can also help you lose weight. Since most weight gain from hypothyroidism is caused by excess salt and water, cut as much sodium from your diet as you can. Excess sodium causes a person to retain water, which makes him heavier.  Don’t consume more than 500mg of sodium per day.  Avoid sodium rich-foods. Processed and prepared foods, for example, contain high amounts of sodium.  Another way to get rid of excess sodium in your body is eating potassium-rich foods such as bananas, apricots, oranges, sweet potatoes, and beets. The best way to lose excess weight from water is by staying hydrated. Drinking plenty of water throughout the day will help you stay hydrated and keep you from retaining water and water weight.  Avoid sugary drinks, especially soda and processed fruit juices.  Drink 8 eight ounces of water eight times a day (64 ounces total) every day. However, the Institute of Medicine has higher daily recommendations, which are 125 ounces for men and 91 ounces for women. Some people who test within “normal” ranges for thyroid productivity do not need medication for hypothyroidism even though they have the symptoms of the disease. In these cases, taking a supplemental nutrient such as selenium, combined with a healthy diet and exercise, can help someone lose weight. Having regular bowel movements will also help flush excess sodium and water from your system.  Removing these elements and other waste will contribute to weight loss and maintaining your overall health.  You need fiber to stay regular to help flush out salt and water. Aim for 35-40mg of fiber a day from soluble and insoluble sources.  Soluble fiber is in food such as oats, legumes, apples, pears, and flax. You can get insoluble fiber from foods like whole wheat and brown rice. Vegetables such as broccoli, zucchini, carrots, and kale also have insoluble fiber.  Regular exercise will also help keep you regular because it puts force on your intestines to move. Doing cardiovascular exercise will help you lose weight and maintain overall health. Discuss your plan to do cardio training with your doctor before you start.  Aim to walk 10,000 steps a day, which translates to walking about 5 miles (or 8km) per day.  Wearing a pedometer can help you make sure you’re taking enough steps per day. You can do any type of cardio training to lose weight and improve your health. Beyond walking, consider running, swimming, rowing, or biking. Get 2.5 hours of moderate physical exercise in every week. This type of exercise, like biking slowly or canoeing, requires only moderate physical exertion (rather than running or swimming, which requires more). In addition to cardiovascular exercise, strength training can help you lose weight. It builds calorie-burning muscle while promoting your overall health. Before you begin any strength training program, consult with your doctor and maybe even with a certified trainer, who will create the best plan for your abilities and needs.
Talk to your doctor. Keep your expectations in check. Eat healthy, regular meals. Avoid unhealthy foods. Cut sodium from your diet. Drink plenty of water. Take supplemental nutrients. Maintain regularity. Exercise. Strength train.