2025 Hormone Series - Thyroid Health & Weight Management: Start With the Basics

A low functioning thyroid can slow metabolic rate

Along with a host of frustrating symptoms - fatigue, low mood, constipation, dry skin, fertility issues - a low-functioning thyroid can slow metabolic rate making it easier to gain weight... and harder to lose it!  

Women with mild to moderate hypothyroidism may experience a metabolic slow down of 140 to 360 calories a day. (Yes, thyroid issues affect more women than men.) 

As if weight loss wasn't already a struggle this doesn't mean a woman with hypothyroidism should double down on restriction, willpower, and strenuous workouts... these strategies often fail leaving her more frustrated than before.

Here's what to do instead (and btw, this is a good process for anyone looking to lose some weight): 

Top 3 Thyroid Tips:

1. Nail the Basics: Many people with hypothyroidism want to start with fairly intense and specific dietary changes they've read about on-line. Like most, those with hypothyroidism typically benefit more from simpler strategies, done with consistency: Emphasize minimally-processed foods, get regular physical activity, prioritize sleep, and eat slowly and mindfully. (If these sound too "basic", how many people do you know that are doing ALL of these things consistently?) 
2. Target specific nutrition issues: Several deficiencies can contribute to hypothyroidism, making weight loss - and better health overall - harder. A food diary can give clues about what might be missing, and whole foods are a great place to start when attempting to fill those nutritional gaps. Some common deficiencies that contribute to thyroid function include: iodine, iron, selenium, copper, zinc and tyrosine. 
3. Envision a hopeful future and then take action: Develop a clear vision of what a healthier you looks like. Then begin embodying it. For example, if the future you sprints up the stairs no sweat, start taking the stairs today. Action drives motivation, not the other way around. Although people with hypothyroidism may have unique biological challenges that make weight loss a little harder, the process isn't so different.  

Quick Takes on Thyroid Health: 

• Hypothyroidism affects about 5 percent of the global population. It may even be double that, as up to 60 percent of people with thyroid disease go undiagnosed.
• Hypothyroidism is about 5 to 8 times more common in women, possibly due to oral contraceptives, hormone replacement therapy, and natural hormonal shifts.
• Certain foods—broccoli, cauliflower, kale, bok choy—contain goitrogens, substances that can compromise thyroid function. The fix: Cook 'em. Heat helps deactivate goitrogens.
• Instead of a “goal weight,” aim for your “best weight”: The weight you reach while living the healthiest life that you actually enjoy.
• Unmanaged hypothyroidism can increase the risk of high cholesterol and heart problems, nerve damage, and fertility issues. 
• Those who don’t have success with more basic nutritional approaches might benefit from trying an elimination diet, autoimmune diet, or anti-inflammatory diet.

Are thyroid issues challenging you? Reach out today and book your Thyroid strategy session.