How to lose weight due to slow metabolism in hypothyroidism

The metabolic slowdown caused by hypothyroidism can be assisted in weight loss through adjusting dietary structure, reasonable exercise, medication intervention, and other methods. Patients with hypothyroidism need comprehensive intervention under the guidance of a doctor to lose weight. The main measures include optimizing thyroid hormone replacement therapy, controlling calorie intake, choosing low glycemic index foods, conducting resistance training, and ensuring adequate sleep.

1. Optimize hormone replacement therapy

Patients with hypothyroidism should regularly monitor their thyroid stimulating hormone levels and adjust the dosage of levothyroxine sodium tablets under the guidance of a doctor. When the serum TSH value stabilizes in the range of 0.5-2.5mIU/L, the basal metabolic rate can approach normal levels. Commonly used medications include levothyroxine sodium tablets, levothyroxine sodium tablets, etc. It is important to avoid taking them together with calcium or iron supplements, as they may affect absorption.

2. Control calorie intake

Daily total calories should be controlled at 80% -90% of the required calories for standard body weight, adopting a high protein, moderate carbohydrates, and low-fat diet pattern. High quality protein such as chicken breast, shrimp, and egg white can be selected, with an intake of 1.2-1.5 grams per kilogram of body weight. Carbohydrates are mainly composed of coarse grains such as oats and brown rice, avoiding the intake of refined sugars and saturated fatty acids.

3. Choose low GI foods

Prioritize foods with a glycemic index below 55, such as non starchy vegetables like broccoli and spinach, low sugar fruits like apples and pears, and legumes like soybeans and chickpeas. These foods can delay gastric emptying time, maintain a sense of fullness for a longer period of time, and reduce the stimulation of postprandial blood sugar fluctuations on fat synthesis.

4. Conduct resistance training

Conduct strength training 3-4 times a week, focusing on exercising large muscle groups such as squats, hard pulls, bench presses, and other compound movements. An increase in muscle mass can improve resting energy expenditure and alleviate common muscle loss in patients with hypothyroidism. In the initial stage, elastic bands or self weight training can be used, gradually transitioning to equipment training.

5. Ensure sleep quality

Maintain 7-9 hours of high-quality sleep every night. Lack of sleep can exacerbate leptin resistance and hunger hormone secretion disorders. Avoid using electronic devices 2 hours before bedtime, keep the bedroom temperature at 18-22 degrees Celsius, and if necessary, use melatonin tablets for a short period of time to regulate sleep rhythm.

Hypothyroidism patients need to monitor thyroid function monthly during weight loss to avoid excessive dieting leading to further decline in metabolic rate. It is recommended to record daily diet and exercise, and control the weight loss rate within 0.5 kilograms per week. At the same time, pay attention to supplementing selenium yeast, vitamin D and other nutrients to improve thyroid hormone conversion efficiency. If discomfort such as palpitations and fatigue occurs, seek medical attention promptly and adjust the treatment plan.