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Mar 24

How to Lose Weight With Hypothyroidism – verywell.com

If you have an underactive thyroid, your thyroid has been surgically removed, or you have had radioactive iodine to treat an overactive thyroid, you may struggle with an inability to lose weight, a common complaint in hypothyroidism. However you ended up with an underactive, inactive, or surgically removed thyroid gland, you may find that, even with prescription drug treatment for your hypothyroidism, you stillcant lose weightor cant stop gaining weightdespite your best efforts.

Understandably, it’s frustrating. In this situation, it’s helpful to understand the factors contributing to difficult weight loss and how you can address them so that you can lose weight with hypothyroidism.

Whatthyroid patientsneed to know is that there are five factors that may make it significantly more difficult to lose weight:

Let’s explore each one and identify strategies to address them.

For many conventional endocrinologists, the goal of hypothyroidism treatment is to restore you to a thyroid stimulating hormone (TSH) level somewhere within the TSH reference range. At that point, you are considered euthyroid, which means that your thyroid function is normal.

Some studies show, however, that TSH levels in the upper end of the reference range are linked to increased weight, higher body mass index (BMI), and higher rates of obesity. To that end, some physicians aim to keep the TSH level at the mid-point of the reference range, or even lower, in some patients.

Conventional therapy for hypothyroidism is levothyroxine, a synthetic form of the T4 hormone. Some studies, however, have shown that nutritional deficiencies, genetic defects, and other factors predispose some people to have an increased need for the active thyroid hormone triiodothyronine (T3).

Those studies have shown some weight loss and increase in metabolism in patients who are treated not with levothyroxine alone, but with a T4/T3 combination therapysuch as levothyroxine plus liothyronine (synthetic T3), or natural desiccated thyroid drugs like Nature-thyroid and Armour, which include both T4 and T3.

Your metabolism works to protect you from starvation, ensure sufficient energy, and to maintain you at whats known as a set pointa particular weight that, like a 98.6-degree body temperature, your body tries to maintain. Initially, as you start to take in too many calories, or your metabolism slows, you will notice a small increase in weight gain. When operating normally, your metabolism will then speed up to burn off extra weight gain, your appetite drops, and your weight returns back to your normal set point.

If your metabolism is chronically slowersuch as seen in hypothyroidismand you take in more calories than you burn, the body then establishes a new, higher weight set point.

Take the example of a 5-foot-7-inch woman who weighs 160 pounds and maintains her weight on 2500 calories a day. She becomes hypothyroid and over the period of a year or two gains 50 pounds. Technically, based on body weight alone, she now needs 2800 calories a day to maintain her weight of 210 pounds. If she kept her calorie intake at 2500, would she lose the extra 50 pounds? Rarely, because not only is her hypothyroidism slowing down her metabolism, but as she drops calories and weight her metabolic rate actually slows down as well. So she might lose some weight, but she will have a higher set point, even as she is consuming the same level of calories as another woman who far less.

This issue of metabolism is one of the factors behind the mystery of someone who apparently eats even more than you do, doesnt exercise more, but maintains a lower weight, or conversely, someone who doesnt eat as much as you, but doesn’teat that much and gains weight or cant lose weight.

Hunger, satiety, fat storage, and fat burning are all intricately tied to your brain chemistryand a number of key hormones and neurotransmitters. There are neurotransmitters that are released to trigger hunger and to encourage you to eat quick sources of energy like simple carbohydrates. Other neurotransmitters tell you youve had enough to eat and are satisfied. Hormones direct glucose in your blood to be stored in fat cells, or instruct the body to release stored glucose for energy.

This complex system can be dramatically affected by several factors that are usually seen in hypothyroidism:

Insulin is a hormone released by your pancreas. When you eat foods that contain carbohydrates, your body converts the carbohydrates into simple sugars. These sugars enter the blood, becoming glucose, or blood sugar. Your pancreas then releases insulin to stimulate the cells to absorb the glucose and store it as an energy reserve, returning your blood sugar to anormal level.

For an estimated 25 percentof the population (and some experts estimate that this is much higher in people with hypothyroidism) eating a “normal amount” of carbohydrates raises blood sugar to excessive levels. A substantial percentage of the population also eats a diet that is too high in carbohydrates. In both cases, the pancreas increases insulin release to drive down blood sugar. Over time, however, cells can become less responsive to insulin, and more has to be produced to maintain normal blood sugar levels.

Researchers have also shown a link between resistance to leptina hormone that helps regulate fat storage and fat burningand thyroid disease.

Both insulin resistance and leptin resistance have a number of negative effects:

The fatigue, reduced energy, and muscle and joint painof hypothyroidism may result in less activity and exercise. This lowers your metabolism, reduces fat-burning muscle, and reduces the amount of calories you can eat without gaining weight. These factors make regular movement and/or exercise as important to your health and well-being as taking your daily thyroid medication.

The issue of weight gainor difficulty losing weightin hypothyroidism is controversial. Many conventional medicine experts believe that there is no direct relationship between thyroid function and obesity.At the same time, numerous research studies have found that the interaction between thyroid hormone, fat tissue, other hormones, and the brain are all crucial for weight control and maintenance of metabolism and energy

Studies have shown that, on average, weight modestly decreases following treatment for hypothyroidism and that thyroid stimulating hormone (TSH) levels are typically higher in people who are overweight or obese, compared to the normal population. Research into thyroid patient quality-of-life consistent shows weight gain or inability to lose weight as a key concern for people with hypothyroidism.

There is, however, more definitive evidence that links autoimmune diseasesespecially Hashimoto thyroiditis, the cause of most hypothyroidism in the U.S.with weight gain and obesity. Some research has shown that in some people, autoimmunity triggers resistance to leptin, which then becomes a major contributor to a higher metabolic set point, and the inability to lose weight.

Dont give up hope. You can successfully lose weight with hypothyroidism by paying attention to resolving the key issues we just described. Specifically:

Stay motivated. To help encourage more movement and activity, consider using a wearable fitness tracker (such as a FitBit) to help you set goals and stay motivated. You can also track calories and nutrients with apps such as MyFitnessPal. You may also want to try one of the thousands of fitness programs available on DVD, video, and as smartphone apps. One thyroid patient favorite is T-Tapp, an easy-to-do and effective overall fitness program that combines aerobic and muscle-building routines in gentle, short sequences.

Get support. It’s much easier to stay on track and positive with the support and encouragement of others who are on the same path. You can join a thyroid-specific support group for people participating in weight loss programs, such as theThyroid Diet Support Group. Or you may also want to consider teaming up with some friends to work with a personal trainer or weight loss coach, go for regular fitness walks, or join a gym.

Sources:

Garber, J, Cobin, R, Gharib, H, et. al. Clinical Practice Guidelines for Hypothyroidism in Adults: Cosponsored by the American Association of Clinical Endocrinologists and the American Thyroid Association. Endocrine Practice. Vol 18 No. 6 November/December 2012.

Duntas LH, Biondi B. The interconnections between obesity, thyroid function, and autoimmunity: the multifold role of leptin. Thyroid. 2013 Jun;23(6):646-53. doi: 10.1089/thy.2011.0499. Epub 2013 Apr 4.

Pearce EN. Thyroid hormone and obesity. Curr Opin Endocrinol Diabetes Obes. 2012 Oct;19(5):408-13. doi: 10.1097/MED.0b013e328355cd6c.

Santini F, et al. Mechanisms in endocrinology: the crosstalk between thyroid gland and adipose tissue: signal integration in health and disease. Eur J Endocrinol. 2014 Oct;171(4):R137-52. doi: 10.1530/EJE-14-0067.

Versini M. et. al. Obesity in autoimmune diseases: not a passive bystander. Autoimmun Rev. 2014 Sep;13(9):981-1000. doi: 10.1016/j.autrev.2014.07.001. Epub 2014 Aug 2.

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How to Lose Weight With Hypothyroidism – verywell.com


Mar 21

Losing Weight The Healthy Way | Free Ways to Lose Weight

Your weight can make a big difference to your health.

Thats because being overweight increases your risk of developing conditions such as heart disease, Type 2 diabetes and certain cancers, and carrying extra weight puts more pressure on joints such as your knees and ankles.

So being a healthy weight has many health benefits. Simple changes to what and how much you eat, combined with your level of physical activity can really help shed the pounds. Better still, youll feel alert; have increased motivation and feel much better about yourself.

Essentially, there are two elements to maintaining your weight at the right level what you eat and what you do and a combination of the two is the best way to lose weight.

Its not just about eating less, but eating the right foods. Looking at the amount of sugar and salt in foods and making sure you eat the right mix of food types throughout the day. It means you dont have to give up the things you love, just keep the right balance of foods and be physically active. This way youll burn off more calories to help keep your weight at the right level.

Re-shape is a programme that helps adults makes lifestyle changes that will enable them to lose weight and improve their health. The programme offers practical, no nonsense advice, helps overcome barriers to weight loss, make sensible food choices and become more active.

Re-Shape is available to Cheshire East residents aged 18 or over, who have a BMI of 25 to 39.9 and are motivated and wanting to lose weight.

Over the 12 weeks you will:

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Losing Weight The Healthy Way | Free Ways to Lose Weight


Mar 19

Lose Weight in 30 Days – Android Apps on Google Play

Best of 2017 App Best Hidden Gem AppBest Daily Helper App

Lose Weight in 30 Days is designed for you to lose weight in a fast and safe way. Not only does it have systematic workouts, but it also provides diet plans at your disposal. It is scientifically proven to help improve your health and fitness. Your workout and calorie data can be synchronized on Google Fit. Stick with the program, and your body will be more beautiful than ever before you know it.

The workout plan contains arm, butt, abdominal and leg workouts to help you lose your extra weight and shape your body. With animations and video guidance, you can make sure you use the right form during every exercise. There’s no equipment needed, so you can easily do your workouts at home or anywhere at any time.

You can track your weight loss progress in graphs and clearly count your calories. You can also set targets for self-encouragement. Since exercise intensity increases step-by-step, dont forget to take a break every three days so your body can adjust.

Features

– Track weight loss progress- Track burned calories- Low calorie diet plans- Animations and video guidance- Various workouts- Gradually increases exercise intensity

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Lose Weight in 30 Days – Android Apps on Google Play


Mar 19

Lose Weight and Keep It Off – Harvard Health

How excess weight affects your health

If youre carrying many extra pounds, if you face a higher than-average risk of a whopping 50 different health problems These health conditions include the nations leading causes of deathheart disease, stroke, diabetes, and certain cancersas well as less common ailments, such as gout and gallstones. Perhaps even more compelling is the strong link between excess weight and depression, because this common mood disorder can have a profound negative impact on your daily life.

A Harvard study that combined data from more than 50,000 men (participants in the Health Professionals Follow-up Study) and more than 120,000 women (from the Nurses Health Study) revealed some sobering statistics about weight and health. The volunteers provided their height and weight, as well as details on their diets, health habits, and medical histories. Researchers tracked the volunteers over more than 10 years, noting the occurrence of illnesses and comparing those developments with each subjects BMI.

Obesity increased the risk of diabetes 20 times and substantially boosted the risk of developing high blood pressure, heart disease, stroke, and gallstones. Among people who were overweight or obese, there was a direct relationship between BMI and risk: the higher the BMI, the higher the likelihood of disease.

Heart disease and stroke

Some of the most common problems seen in people who carry excess weight tend to occur together, such as high blood pressure and unhealthy levels of cholesterol and other fats in the blood. And both can lead to concurrent health problemsnamely, heart disease and stroke. High blood pressure is about six times more common in people who are obese than in those who are lean. According to the American Heart Association, 22 pounds of excess weight boosts systolic blood pressure (the first number in a reading) by an average of 3 millimeters of mercury (mm Hg) and diastolic blood pressure (the second number) by an average of 2.3 mm Hg. That translates to a 24% increase in stroke risk.

A 2007 study in the Archives of Internal Medicine examined the connection between weight and heart disease by pooling results from 21 different studies involving more than 300,000 people. Being overweight boosted the risk of heart disease by 32%, whereas obesity increased the risk by 81%, the researchers found. Although the adverse effects of overweight on blood pressure and cholesterol levels could account for 45% of the increased heart disease risk, even modest amounts of excess weight can increase the odds of heart disease independent of those well-known risks, the authors concluded. Compared with people of normal weight, overweight people face a 22% higher risk of stroke. For those who are obese, the increased risk rises to 64%, according to a 2010 report in the journal Stroke, which pooled results from 25 studies involving more than two million people.

Diabetes

Overweight and obesity are so closely linked to diabetes that experts have coined the term diabesity to describe the phenomenon. About 90% of people with type 2 diabetes (the most common form of the disease) are overweight or obese. The incidence of diabetes rose dramaticallyby nearly 65%from 1996 to 2006. A high blood sugar level, the hallmark of diabetes, is one of the features of metabolic syndrome. If untreated or poorly controlled, diabetes can lead to a number of grave health problems, including kidney failure, blindness, and foot or leg amputations. Diabetes is currently the seventh leading cause of death in the United States.

Cancer

Some experts believe that obesity ranks as the second leading cause of cancer death, after cigarette smoking. A study by the American Cancer Society in the New England Journal of Medicine that followed more than 900,000 people for 16 years showed a link between excess body weight and many different cancers. Among people ages 50 and older, overweight and obesity may account for 14% of all cancer deaths in men and 20% of all cancer deaths in women. In both men and women, higher BMIs were associated with a higher risk of dying from cancer of the esophagus, colon and rectum, liver, gallbladder, pancreas, or kidney. In men, excess weight also increased the risk of dying from stomach or prostate cancer. In women, deaths from cancer of the breast, uterus, cervix, or ovary were elevated in women with higher BMIs. A 2008 review article in The Lancet reached similar conclusions.

Part of the problem may lie in the fact that people who are very overweight are less likely to have cancer screening tests such as Pap smears and mammograms. A report in the International J Journal of Obesity showed that the larger the woman, the more likely she was to delay getting a pelvic exam, largely because of negative experiences with doctors and their office staff. In men, screening tests such as prostate exams may be physically difficult if people are very overweight, particularly if they tend to store fat in their hips, buttocks, or thighs.

Depression

Do people gain weight because theyre depressed, or do they become depressed because they have grown overweight? A review of 15 studies found evidence that both scenarios are likely true. Obese people have a 55% higher risk of developing depression over time compared with people of normal weight, according to a 2010 study in the Archives of General Psychiatry. Both conditions appear to stem (at least in part) from alterations in brain chemistry and function in response to stress. But psychological factors are also plausible. In our culture, thin equals beautiful, and being overweight can lower self-esteem, a known trigger for depression. Also, odd eating patterns and eating disorders, as well as the physical discomfort of being obese, are known to foster depression.

The study also found that depressed people have a 58% higher risk of becoming obese. According to one theory, elevated levels of the stress hormone cortisol (common in people with depression) may alter substances in fat cells that make fat accumulation, especially in the belly, more likely. Also, people who feel depressed oft en feel too blue to eat properly and exercise regularly, making them more prone to gain weight. And finally, as mentioned earlier, some medications used to treat depression cause weight gain.

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Lose Weight and Keep It Off – Harvard Health


Mar 6

How to Lose Weight and Keep It Off – verywellfit.com

Losing weight seems like a pretty easy concept, when you think about it. You eat less, exercise more and the weight is supposed to come off. The fact is, I’ll bet you already know how to lose weight. If you’re like most of us, you’ve probably lost weight many, many times…so many times, you’re an old pro at it. You may even have your ‘go-to’ diet or exercise program, powering up your old Weight Watcher’s account or starting back to the gym whenever the weight starts to creep up.

But what happens when you go off that diet or stop that workout program? You gain it right back, sometimes with a few extra pounds thrown in.

So what you really want to know isn’t how to lose weight, but how to lose it and then make it stay lost…forever. There’s no real secret to losing weight. The real challenge is making it permanent.

Weight loss is such a complex process, the only way we can really wrap our heads around it is to drill it down into a bunch of numbers. You already know these numbers, probably as well as any weight loss expert: You know that, to lose one pound of fat, you have to burn about 3500 calories over and above what you already burn each day. You don’t really want to burn 3500 calories in one day, but rather to cut that down into daily calorie deficits, say cutting 500 calories a day with a combination of diet and exercise.

To go by the numbers, you have to go through a few calculations:

Your BMR is the most important part of the weight loss calculations because it tells you how many calories your body needs to maintain bodily functions such as breathing and digesting and well, existing. This is the minimum number of calories you need to eat each day. Important Note: No calculator is 100% accurate and these formulas don’t take into account things like bodyfat, frame size or other factors that can make a difference in your BMR. More about your metabolism.

-Sedentary…………….BMR x 1.2 (little exercise)

-Lightly active………..BMR x 1.375 (light exercise)

-Moderately active…..BMR x 1.55 (moderate exercise)

-Very active………….BMR x 1.725 (hard exercise)

-Extremely active……BMR x 1.9 (hard exercise daily)

Example:

Mary is 46 years old, is 5’4″ and weighs 165 pounds. These are her stats:

BMR = 1465Activity Level = Moderately Active (1.55)Food Calories = 2700TEF Calories = 270

Mary’s BMR/Activity level is 2270. She’s eating about 2430 calories a day (less her TEF). That means Mary is eating about 160 calories more than what her body needs, which could eventually lead to weight gain.

Is There an Easier Way?

There isn’t an easier way to lose weight, but there is an easier way to figure out how to lose weight, if these formulas are a little too much for you. The absolute simplest involves one thing: Make small changes in your diet and activity levels every single day. With this method, you don’t always know how many calories you’re cutting, or how many calories you’re burning. But, if you’re doing more movement than before and you know you’re eating less than before, you are creating a calorie deficit and the weight loss will follow, even if it’s slow. Some ideas:

Total Calories Saved: 532 (based on a 140-pound person)

Source:

Donnelly, J.; Blair, S.; Jakicic, J.; et al. Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults. Med & Sci in Sports & Ex: Feb, 2009. Vol 41, Issue 2.

Kelly, Mark. “Resting Metabolic Rate: Best Ways to Measure it – And Raise it, Too.” ACE. Retrieved August 29, 2013. http://www.acefitness.org/certifiednewsarticle/2882/resting-metabolic-rate-best-ways-to-measure-it-and/.

There’s no doubt that your diet is probably the single most important aspect of a weight loss program. Why? Think about it for a moment; you can easily eat just one wrong thing and end up eating more calories than you’re burning, even if you exercise.

I don’t say this to make you paranoid about every bite you take, but it’s important to understand how this energy balance works so you can get it right.

Say you’ve been eating great all day, tree bark and lemon wedges, water instead of Coke, etc. You’ve been walking all day and you even finish a workout that burns another extra 350 calories. You rock.

Then you go to dinner and have two margaritas and a glass of wine along with dinner. Your drinks alone are worth up to 450 calories and, right there, you’ve canceled out your workout.

That doesn’t mean you have to starve yourself or that you can’t have a margarita from time to time. However, if you really want to lose weight, you have to commit to more exercise and less tequila.

How Much Exercise Do I Need?

Exercise is an important weight loss tool, but how much you need varies from person to person. The guidelines recommend at least 250 minutes per week, which comes out to about 50 minutes, 5 days a week. However, it’s important that you choose the right workouts – Workouts you enjoy and workouts that take you into your target heart rate zone so you can burn more calories.

There are some workouts that are better than others for burning calories including:

The caveat is that these workouts are very advanced and done at a high intensity. If you’re a beginner, even if you used to workout like a crazy person, start with a beginner program to avoid injuries, burnout and misery.

It takes time to build the strength and endurance for high intensity exercise.

Where to Start

You have lots of options for how to start exercising. You could put on some shoes and head out for a walk right now and that would be a great place to start. I also have some programs and articles that offer a little more guidance:

The real key to the weight loss process has nothing to do with actually losing the weight. Most of us can easily figure out how to cut enough calories to do that, right? What we can’t figure out is how to keep that weight off.

There are a number of reasons we regain weight: Following unrealistic diets or exercise programs we can’t sustain, for example, or completely giving up on healthy eating and exercise during the holidays.

We also tend to think that there’s an end to all of this healthy lifestyle stuff. That, as soon as you lose the weight, you can finally enter the ‘maintenance’ phase of your program which, for many of us, means we don’t have to exercise as much and we can finally stop monitoring every single bite we take.

Unfortunately, there is no maintenance phase to the weight loss process. To keep the weight off, you have to do at least as much exercise as you did to lose the weight and, frankly, you may have to do more. The more weight you lose, the less energy your body expends during exercise and the more you have to do to get the same results. Not fair, I know.

So, keeping the weight off has more to do with how you start the weight loss process than how you finish it. To that end, you have to set yourself up for success and to do that you’ll need to find a few things:

Keeping the weight off would be so much easier if there were just one thing you had to do. And, depending on how you look at it, there is just one thing to do to keep the weight off and that is: Keep your calories balanced. It’s that balancing act that requires constant maintenance because it changes from day to day. Getting your mental strategies in order is just as important as the physical strategies and it may help to think about it like this: At its heart, weight loss will happen if you just learn how to take care of yourself. Once you start doing that, you may be surprised that you don’t care as much about the scale anymore.

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How to Lose Weight and Keep It Off – verywellfit.com


Feb 8

Easy and Fast Weight Loss Tips That Work | Shape Magazine

We’re not kidding. Starving your body by consuming too few calories will not only leave you feeling sluggish and tired, but will also send your body into starvation mode (here’s exactly why cutting calories like crazy for weight loss is not a good idea).

“Inadequate intake of calories, especially protein, causes the body to breakdown muscle tissue to meet the needs for amino acids,” says Cederquist.”I have my patients focus on obtaining adequate lean protein and spreading it throughout the day.” Her recommendation:focus on 100 grams per day, which breaks down into three to fourounces of protein at breakfast, lunch, and dinner, and a few ounces for snacks.

“It’s important to get enough quality calories, not just calories,” says Cederquist. “If you’re eating too little, you may find you can’t lose weight, that you are losing your hair or your nails are brittle. You will also be tired and not have stamina.”

If you’re eating fewer than 1,200 calories per day, your workouts will suffer and the constant stress on your body can lead to muscle loss and slow your metabolism, as we reported in 10 Things You Don’t Know About Calories.If you’re trying to eat super healthy, you might be surprised at how few calories you’re actually eatingtry tracking your daily intake with a food tracking app and make sure you’re fueling your body, not depriving it of nutrients.

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Easy and Fast Weight Loss Tips That Work | Shape Magazine


Feb 8

Lose weight – Play The Girl Game Online – MaFa.Com

Lose weightFile Size: 5.53 MbRating: 71.16% with 1992 votes Add This Game to Your Site:

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Lose weight

Lose weight is a free game for girl to play online at MaFa.Com. You can play Lose weight in your browser for free. Hello my friend! This gorgeous woman needs your help. Her name is Anna.She is obese and has a lot of cellulite. Anna always eats unhealthy food and she never practice sport. Because of this she is full of fat and very upset. You are the best medic in the world and you must help Anna to lose weight. You need to follow carefully all stepts. Firstly you have to weigh Anna, then measure her body sizes: bust, waist and hips. After that you need to apply all anti-cellulite creams, then massage her, then wrap her a few minutes in foil. Also she needs a good diet and a sports program to mantain her weight.Finally Anna will be perfect and thin and happy again. Have fun!

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Lose weight – Play The Girl Game Online – MaFa.Com


Jan 25

How To Lose Weight With An Underactive Thyroid: Your 6-Step Guide

[Last updated 6th December, 2017]

Losing weight and keeping it off can be a struggle.

Especially if you have an underactive thyroid. Your metabolism has slowed down and youre almost always feeling tired.

But if you break down the process into small steps, and tick each box as you go, weight loss comes much easier.

This guide covers the 6 fundamental steps required to successfully lose weight with an underactive thyroid.

Closed captions are available.

I wanted to begin with a nutrition recommendation, but correctingyour thyroid medication first priority.

If your medication is not helping to correct TSH and thyroid hormone levels, as well asrelieve symptoms, then weight loss goes from difficult to impossible.

Work with your health care provider to determine what type of medication is better for you, and also to find the optimal dose required. While Levothyroxine is on average more effective, Armour is reportedly much better tolerated.

There is no difference between taking your thyroid hormone meds in the morning vs evening. Choose whatever is easier for you to have it on a fasting stomach (1, 2).

Summary: It is fundamental to work with your doctor to explore what type and dose of thyroid medication is best for you. Until your thyroid hormone levels are corrected, weight loss is much more difficult.

I need to begin with this clarification:

Carbohydrates are not inherently bad for you. That is, they do not make you fat or sick on their own (I wrote in detail about it here). It always comes back to total calories consumed.

That said, carbs in the form of added sugars and highly refined starches are unhealthy and unnecessary. They offer almost zero nutritional benefit (known as empty calories) and make up a large portion of the excess calories we consume.

In fact, the average American adults consumption of added sugar increased by more than 30% in the last 30 years, with children consuming approximately 20% more. Thiswas illustrated below by Obesity.org.

Fortunately those numbers have began to reverse; a trend thatneeds to continue. Nevertheless, cutting back on added sugar is still the most simple and direct way to cut out excess empty calories.

Thisis done by limiting intake of junk foods, flavoured drinks (including juice), alcohol, white bread, most cereals and muesli bars, and a good portion of packaged food in your supermarkets health food aisle. That includes gluten-free junk food its still junk food.

Now its unrealistic (and unfair) to expect yourself to completely avoid added sugar every day of the year. But you need to begin taking actionable steps that help you cut back and form healthier habits.

Start by not having junk foods at home, or at least keep them out of sight in a cupboard you never use.

Summary: Added sugar makes up a large portion of the excess calories an average person consumes each day. Cutting down on your intake is critical if you want to successfully lose weight.

If you want to lose weight with an underactive thyroid, these should be the foundation of almost every meal you make, and plated first when serving.

There are 2 main reasons for this:

The main benefit of protein is that its much more satiating than both fat and carbs. That is, it has a unique ability to reduce appetite and therefore your overall caloric intake too.

Studies show high protein diets may also reduce obsessive thoughts about food by 60% and cut desire for late-night snacks by half (3, 4).

Foods high in protein include meat, seafood, eggs, nuts, legumes (beans) and dairy.

Protein is also the muscle-building nutrient, so a high protein diet complements regular exercise.

The nutrient-density of meals is even more important for those with hypothyroidism and other autoimmune diseases, where nutrient absorption and deficiency are more common.

Emphasis goes to green leafy vegetables, mushrooms and cruciferous vegetables like broccoli, cauliflower and cabbage.

Veggies are also our greatest source of fibre, a nutrient that feeds the healthy bacteria in our gut. Studies show that long-term low fibre intake will completely throw out the balance of your gut bacteria; the effects on the gut health of mice was irreversible (5).

As a general guide, the protein portion of your meal should be the size of your palm, and salad/vegetables the size of your hand. This would leave about 1/4 or less of your plate for carbs (such as rice or potato or pasta).

Summary: Protein foods and vegetables should make up the majority of your plate. They are generally the most filling and/or nutrient-dense foods per calorie.

Selenium and zinc are two nutrients directly involved in thyroid function.

It is critical that your diet contains adequate quantities in order to optimise thyroid hormone production and metabolism.

Selenium is an essential mineral that helps the body to recycle iodine. Thats the reason the thyroid has the highest selenium content (per gram of tissue) of all our organs (6).

Therefore, its thought that low selenium levels contribute to hypothyroidism through alternate mechanisms related to iodine. For this reason its fundamental to eat a diet that contains many selenium-rich foods, such as:

Zinc is an essential mineral required to regulate Thyroid Stimulating Hormone (TSH).

In fact, the metabolism of zinc and thyroid hormones are closely interlinked, which is why a deficiency can lead to alopecia (hair loss) (7).

While zinc deficiency is very uncommon in the developed world, its still recommended to eat a variety of zinc-rich foods (8). This includes:

Iodine is also important for thyroid health, but in reality insufficient iodine levels that can harm the thyroid is extremely rare in developed countries (9).

Youre much better off focusing on selenium and zinc-rich foods, many of which contain iodine anyways.

Summary: Consuming a diet naturally rich in selenium and zinc is critical for maintaining a healthy thyroid and metabolism.

You cant out-exercise a bad diet.

This is true, especially when your metabolism is slower than normal. Thats why this article places so much emphasis on dietary changes.

However, if you want to kick-start your weight loss then regular exercise is the best way to do it.

Weight loss ultimately comes down to expendingmore energy (calories) than you consume. Although its much morecomplex than eat less, move more (there are many biological factors to consider),being active helps to burn additional calories. It also improves aspects of health that even perfect nutrition cant provide, such as strength and mobility.

You dont have to put yourself through miserable high-intensity workouts either. Research shows that low-intensity exercise that lasts longer such as regular long walks are just as effective for weight loss, especially if you are just starting out (10).

A general guideline is to walk for at least 60 minutes or 10,000 steps on most days.

Regularly lifting weights (or bodyweight exercises) is also highly beneficial, especially if mobility is an issue for you. In fact, its equally as important as cardio and we should be doing both where possible.

Known as resistance exercise, it still helps burns additional calories, but with the added benefit of building lean muscle. The more muscle you have, the faster your metabolism and the less likely you are to fall ill (11).

There are numerousresistance exercise programs on Youtube for beginners, and you can do it all at home if you invest in a pair of dumbbells or even one kettle bell.

Summary: Regular exercise helps to kick-start weight loss and speed up the entire process. It also improves your strength, mobility and metabolic health. If mobility is a problem for you, lifting weights or bodyweight exercises are a fantastic alternative.

This step is only for those with Hashimotos or another autoimmune disease, and only recommended if you already consistently follow steps 1 to 5 but are still very overweight.

The Autoimmune Protocol (AIP) is an elimination diet that temporarily cuts out numerous food groups including dairy, grains, nuts and seeds, legumes, nightshade vegetables and more. It is said to have emerged from the Paleo movement (and sometimes referred to as Autoimmune Paleo), but to describe it as Paleo seems too basic.

The AIP goes by the premise that certain food chemicals and compounds cause low-grade inflammation in the gut of individuals with an autoimmune disease (in this case Hashimotos disease). Low-grade inflammation appears to be a driving factor behind many modern health conditions, including autoimmune diseases, metabolic disorder and obesity too (12).

By removing the everyday trigger foods in your diet, inflammation subsides giving your body the opportunity to recover and reset; known medically as remission. This is what occurs inceliac disease patients when they remove gluten from the diet, or most IBS patients followinga low FODMAP diet.

Ill admit I was highly sceptical of this theory at first; researchers in the area of rheumatology/immunology rarely do randomised trials on elimination diets (the only way to prove cause and effect). That means we still cannot reliably say what foods influence autoimmune diseases and their symptoms (nor to what extent).

Does it help because you cut out specific trigger food components? Or because such restriction inadvertently forces you to eat healthier consistently? Or is it a combination of both? Its hard to say, but we cannot ignore the abundance of non-trial and anecdotal evidence (personal testimonial) that indicate AIP helps with a variety of symptoms.

Although only temporary, elimination diets like AIP are highly restrictive and can get complicated if you take medications for other medical conditions or are at risk of nutrient deficiencies. Its fundamental you speak with your doctor before beginning.

Summary: Trialling the Autoimmune Protocol is an option if you have Hashimotos disease and have found steps 1 to 5 are no help. It may help with weight loss given its (theoretical) influence on inflammation and its highly restrictive nature.

Here are some extra pointers to help you lose weight with an underactive thyroid:

Read the rest here:
How To Lose Weight With An Underactive Thyroid: Your 6-Step Guide


Jan 11

How to Lose Weight: A Comprehensive Diet/Training Plan to …

With so many get ripped yesterday and lose 50 pounds by tomorrow schemes out there, its tempting to keep looking for that easy way to lean out. But, even extreme plans that seem to work for a while are fraught with trouble.

The reality: If you really want to be a slimmer you, youll be making some habit changes in terms of how you eat and move.

Lifestyle changes are the best way to improve health and manage weight long term, says Donald Hensrud, M.D., M.P.H., director of the Mayo Clinic Healthy Living Program and editor of The Mayo Clinic Diet Book and The Mayo Clinic CookbookHere are some of the most effective tips and tricks for changing your lifestyle and droppping those extra pounds.

The good news: If you really want to succeed, you wont be going on a diet. When someone undertakes a program with the typical approach to diet, they do something thats very restrictive and drudgery but they think, If I can just do this until I lose the weight, Ill be fine. Hensrud says. But if its negative and restrictive, its temporary. The potentially less-good news (if youre resistant to change): You will likely have to modify what you eat, how much you eat, or (probably) both.

Accept that calories count. Hensrud says. This is basic, but there are many fads out there that say they dont. By the numbers, one pound of fat equals 3,500 calories. So in order to lose a pound per week, youd have to reduce your calorie intake by 500 calories a day. This doesnt mean that you need to count every morsel that goes into your mouth (though if youre into that sort of thing, feel free).

Rather, you need to understand calorie density versus nutrient density. Foods that are calorie-dense tend to be high in fat (after all, there are 9 calories per gram of it) and/or full of empty caloriesas in, ones that dont provide much nutrition (sorry, French fries, candy bars, and soda). On the other hand, nutrient-dense foods have lots of good vitamins and minerals for their calorie load. The best ones also have fiber, protein, and/or good fat content, which will keep you fuller longer (which is another reason that sugar-laden juice should probably be limited). Hello, veggies, fruits, whole grains, lean fish, chicken, beans, and nuts.

Vegetables are particularly nutrient dense, especially those that are vividly colored, like dark greens and bright red tomatoes. Greens like kale and cruciferous veggies like broccoli and Brussels sprouts are high in fiber, which will fill you up.

Fruit is a great choice, too, and though it is higher in sugar, the fiber content tends to offset that in terms of preventing a blood sugar spike. The color rule applies here, too, with brilliant berries leading the pack in terms of nutrient density. Still, watch your portions if your main goal is weight loss.

Whole grains are fiber-rich and provide necessary nutrients such as B vitamins and magnesium, and yes, even protein. Wheat, oats, and brown rice may be most common, but get creative with quinoa (a particularly good source of protein), amaranth, buckwheat, and teff.

Lean fish, such as wild-caught salmon, rainbow trout, and sardines are low in mercury and high in Omega 3s and, of course, protein.

Boneless, skinless chicken breast is one of the best bangs for your buck in terms of protein content, with 27 grams in a 4-ounce serving.

Beans are both low in calories yet very filling, being high in fiber and protein (hows that for nutrient-dense?). Top choices include black beans, kidney beans, lentils, and chickpeasbut really any are worth your while.

Nuts are best enjoyed in moderation on account of their relatively high fat content, which makes them more caloric ounce for ounce than other healthy picks. Stick to the serving sizes (usually an ounce) and youll reap the benefits of their wide array of nutrients and their satiating abilities. Especially good picks are almonds, cashews, and pistachios.

Here’s our comprehensive list of the 103 best foods for weight loss, according to nutritionists.

OK, so youre not dieting. That means that, yes, you can actually have those French fries. Just probably not every day. Consider quantity as a sliding scale, from limited fries and candy to unlimited veggies, and fill in from there with moderate portions of meat and beans (for protein), whole grains, and low-fat dairy. (The government is onto something with that whole MyPlate thing.) An extreme example: If someone ate only 600 calories of jelly beans a day, yes, theyd lose weight, but not support their health, says Hensrud. But theyd be pretty hungry and unsatisfied once the 60 or so jelly beans (or 150 smaller Jelly Bellys) were gone. (Note: Were also not suggesting 600 as your target calorie count, but you get what were saying.)

Candy. Kinda a no-brainer, since its either all sugar or sugar and fat. Still need your sweet fix? Get down with fun sizeand stick to one at a time.

Pastries. A combo of sugar, fat, and refined flouryeah, not so great for the waistline. And, unfortunately, that danish containing apples or the pie made of blueberries arent any better.

Deep-fried…anything. Oil soaking into those potatoes and breadings might taste great but its not filling and certainly won’t help you towards your weight loss goals.

Chips. Ones that are fried or cheese-powder-coated certainly dont scream good for you, but even the ones that purport to be healthy by being baked or made of, say, sweet potatoes, still are mostly empty calories.

White bread. The grains have been de-germed, rendering white bread fairly nutrient-sparse. Many are fortified (for that reason), but its generally better to get your nutrients from their natural, original source.

As noted, deprivation doesnt work long term. Thats why Nathane Jackson, C.S.C.S., R.H.N,, a health and wellness coach and founder of Nathane Jackson Fitness, recommends his clients follow the 80-20 rule: 80% of your calories should come from fresh, whole single-ingredient foods that you eat in largely the form in which they grow in nature (produce, meat, nuts, etc.). The other 20% can be of the more processed variety, in which he includes foods that have a place in a healthy diet, such as whole-grain bread. Of that 20, he says 5 to 10% can be from the junk food column. But dont have chocolate or ice cream in the house, he says. Rig the game so you can win, rather that relying on willpower. If you want it, you can go get it, but make it an effort to do so.

After reading all that, you may still think you have some major dietary changes to make. Before you freak out, start by taking inventory of exactly what youre eating, including portion size. An app like MyFitnessPal can make logging easier, with its extensive database, barcode scanner, and memory of most-used foods (were creatures of habit, after all). If youre not good at estimating how much you ate (and studies show that most people arent), measure your food until youre better at eyeballing it. And dont ignore the calories you drink (soda, juice, beer), which Jackson says are easy ones to cut down on right off the bat. Once you know where youre starting, you can make changesslowly. Try adding one more serving of fruit and one more of veggies, and one less of meat each day, suggest Hensrud. Gradually, the goal is to have the nutrient-dense foods you add crowd out the calorie-dense ones you should limit, so you can eat plenty of food and feel full but consume fewer overall calories.

When it comes to weight loss, what you eat (and dont eat) is far more important than your exercise plan. However, the more you move, the more calories youll burn, which will set you up for greater success. Also, youll develop fitness habits that will be essential for maintaining that weight loss once you reach your goal. If youve been totally sedentary, that means starting by getting up off your duff more. Set a timer to go off every 50 minutes and stand up, walk around, move a little. Studies have shown time and again that people who are naturally thinner move moreup to two hours a day. This timer deal will get you there.

Just like you wont overhaul your diet, you dont need to suddenly become a gym rat. Were aiming for sustainable activity here, so if you go from zero to five days a week at the gym, eventually youre going to burn out. A more manageable goal, Jackson says, is to ramp up your activity slowly, starting with a half-hour walk every day. Then, he suggests some strength training two to three times per week to retain muscle as you lose fat. Choose multi-joint movements like squats, pushups, overhead presses, and rowsyour biceps are a small muscle, so they dont burn a ton of calories, Jackson saysand allow yourself plenty of rest between sets at first. Working out too intensely at first can affect your appetite and energy, so finding a balance is key, he says. A great circuit could include two or three sets, with 8-12 reps each and a few minutes rest between, of the following exercises:

– Squats- Supported Rows- Step-Ups- Overhead Presses- Glute Bridges- Incline Pushups

Once some of the weight is gone and youre feeling stronger, you can increase your strength-training intensity, taking shorter breaks between the exercises, which will increase the aerobic benefits. You may also add in one or two higher-impact cardio days, such as incline walking or running, cycling, or rowing. Start with steady-state workouts, where you go at the same pace for a half hour to 45 minutes, then play with intervals of exertion and recovery, which are higher intensity and have more calorie-burning benefits. Keep the higher-impact portion shorter than the recovery at firstsay 30 seconds or a minute on, 1 to 3 minutes offand then gradually decrease the recovery. When youre ready, you can then increase the push until youre at even time.

Chronic sleep deprivation can wreak havoc on your weight-loss efforts. Your hunger hormones reset when you sleep, too, so if youre deprived of quality and quantity sleep, youre behind the eight ball when you first wake up, and more likely to crave junk food and carbs, Jackson says. Sleep is also when your muscles repair post-workout, so its even more important to get enough once youve started your workout routine. Quantity is good, but quality is also important, Jackson says. Sleep hormones are naturally released around 8 or 9pm, so by going to bed at 10 or so, youll feel more replenished because youll have slept during the window for best quality.

Stress is another factor that can adversely affect your weight-loss efforts. When under stress, your body also releases cortisol, says Jackson. When stress is chronic, youre fighting an uphill battle to lose weight. Further, exercise itself is actually stress on the body, which is why its also important to have a balance of different intensities of training. He recommends meditation, conceding that at first most of his clients roll their eyes. But you dont have to be a monk sitting on a mountain in Tibet. Take 20 minutes a day to relax and breathe and focus. (Check out these Men’s Fitness cover guys who meditate for more motivation.)

Continued here:
How to Lose Weight: A Comprehensive Diet/Training Plan to …


Sep 8

The best diet plans to lose weight healthily – The Telegraph – Telegraph.co.uk

On day four, you can eat up to eight bananas, three glasses of milk and a ‘GM wonder soup’ that consists of cabbage, onion and other green vegetables.

On the fifth day, eat two portions of lean protein (beef, chicken or fish) and six tomatoes. Day six you can eat unlimited protein and vegetables and on the final day you can enjoy unlimited fruit and vegetables and brown rice, but no protein.

This diet is very restrictive and you are likely to miss out on nutrients and feel dizzy, tired and faint. You may have to cut back on exercise; only very low intensity exercise is recommended such as yoga.

The rapid weight loss is unlikely to be true fat loss but water weight – which you will regain very quickly if you start eating carbs again.

You may lose some muscle which will reduce your metabolic rate in the long-term and you may find it harder to maintain your weight.

A two-week, low-GI diet, prioritising heart health. Three meals and two snacks a day consist of lean protein, meat, fish, poultry and some low-GI vegetables and unsaturated fats.

While there is no calorie counting or portion limits. There is, however, an exercise plan to follow.

Read more:
The best diet plans to lose weight healthily – The Telegraph – Telegraph.co.uk



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