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“It’s my thyroid!” say many people struggling to lose weight.
(And yes, it’s a legit struggle.)
You’ve probably heard that low thyroid can contribute to slow metabolism.
But what does that mean, exactly, and more importantly: Are there legit ways to support a sluggish thyroid?
A Quick Primer
Hypothyroidism—a.k.a. low thyroid—is way more prevalent in women than men.
And it’s no fun: Along with a host of difficult 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).
In fact, research suggests people with mild to moderate hypothyroidism may experience a metabolic slowdown of 140 to 360 calories a day.
As if weight loss wasn’t already a pain in the glands.
However, if you do have hypothyroidism, it doesn’t mean you should double down on restriction, willpower, and strenuous gym labor.
That often fails.
Here’s what to do instead.
(And btw, this is a good process for anyone looking to lose weight.)
Tips for a Sluggish Thyroid
✅ Nail the Basics
Many people with hypothyroidism want to start with fairly intense and specific dietary changes they’ve read about on the internet.
Like most, those with hypothyroidism typically benefit more from simpler strategies, done with high consistency: Tips for a sluggish thyroid are to minimally-processed foods, get regular physical activity, prioritize sleep, and eat slowly and mindfully.
(If these sound too basic, ask yourself how well you’re doing all these things consistently now.)
Emphasize Minimally-Processed Foods: Whole foods are your friends. These include vegetables, fruits, whole grains, lean proteins, and healthy fats. Minimally-processed foods are typically richer in nutrients, and they help keep you full longer, which can assist in weight management.
Get Regular Physical Activity: Aim for a mix of cardio, strength training, and flexibility exercises. Regular physical activity can boost your metabolism, improve your mood, and help you maintain a healthy weight. Even a daily walk can make a significant difference.
Prioritize Sleep: Sleep is crucial for weight loss and energy levels. Poor sleep can affect your hormones, including those related to your thyroid, hunger, and metabolism. Aim for 7-9 hours of quality sleep per night.
Eat Slowly and Mindfully: This can help you better recognize your hunger and fullness signals, preventing overeating. Mindful eating also encourages you to enjoy your food more, which can make healthier choices more satisfying.
✅ Target Specific Nutrition Issues
Several deficiencies can contribute to hypothyroidism, making weight loss—and better health overall—harder.
Iodine:
Your thyroid needs iodine to produce hormones. While iodine deficiency is rare in developed countries due to iodized salt, some people may still need to focus on this nutrient. Good sources include seafood, dairy products, and iodized salt.
Iron:
Iron is essential for many bodily functions, including thyroid health. Iron deficiency can impair thyroid function. Include iron-rich foods in your diet such as lean meats, beans, lentils, and spinach. Vitamin C can help with iron absorption, so pair iron-rich foods with vitamin C-rich foods like citrus fruits.
Selenium:
Selenium is vital for the conversion of thyroid hormones. Brazil nuts, sunflower seeds, and fish are excellent sources of selenium.
Copper and Zinc:
These minerals are important for thyroid function. Good sources of copper include shellfish, nuts, seeds, and whole-grain products. Zinc can be found in meat, shellfish, legumes, and seeds.
Tyrosine:
Tyrosine is an amino acid that the thyroid gland uses to produce hormones. It's found in foods like chicken, turkey, fish, dairy products, and bananas.
Multivitamins:
A good multivitamin can help fill in nutritional gaps. However, it's best to get your nutrients from whole foods as much as possible.
✅ Envision a Hopeful Future—Then Take Action
Develop a crystal-clear vision of what a healthier you looks like. Then begin embodying it.
Create a Vision Board:
Visualize your goals by creating a vision board. Include images and words that represent your ideal health, fitness level, and overall well-being. This can serve as a daily reminder and motivation.
Set Realistic Goals:
Break your vision into small, manageable steps. For example, if your goal is to sprint up the stairs without breaking a sweat, start by taking the stairs more often and gradually increasing your pace.
Stay Positive and Persistent:
Understand that progress may be slow, especially with hypothyroidism. Celebrate small victories and stay persistent. Consistent action, no matter how small, leads to big results over time.
Seek Support:
Surround yourself with supportive friends, family, or join a community of people with similar goals. Support and accountability can make a significant difference in your journey.
Additional Tips for Managing Hypothyroidism
Medication Compliance:
If you’ve been prescribed thyroid medication, take it exactly as directed by your doctor. Consistency is key for managing hypothyroidism effectively.
Regular Check-ups:
Keep up with your regular medical check-ups to monitor your thyroid levels and overall health. Your doctor might adjust your medication based on your needs.
Stay Hydrated:
Proper hydration is essential for metabolism and overall health. Aim to drink at least 8 cups of water a day. More if you’re active or in a hot climate.
Stress Management:
Chronic stress can affect thyroid function and overall health. Practice stress management techniques such as meditation, deep breathing exercises, yoga, or hobbies you enjoy.
Avoid Goitrogens in Excess:
Goitrogens are substances that can interfere with thyroid function if consumed in large amounts. They are found in foods like soy products, cruciferous vegetables (like broccoli and cauliflower), and certain fruits and nuts. While these foods are healthy and beneficial, it’s best to consume them in moderation and cooked rather than raw if you have hypothyroidism.
Although people with hypothyroidism may have unique biological challenges that make weight loss a little harder, the process for success isn’t so different.
By nailing the basics, targeting specific nutrition issues, envisioning a hopeful future, and taking consistent action, you can achieve your health and weight loss goals.
Remember to be patient with yourself and celebrate each step forward.
Your journey to better health is a marathon, not a sprint, and every positive change you make is a victory.
Are you ready to take your nutrition to the next level?
Understanding these simple tips for eating healthy at work is just the beginning.
Personalized nutrition coaching can help you develop a tailored plan that fits your lifestyle, preferences, and goals.
Sign up for our nutrition coaching program today and start your journey to a healthier, more balanced life. Our expert coaches will provide you with the knowledge, support, and accountability you need to succeed.
Don't wait—take the first step toward a better you!
By focusing on balanced, protein-centered meals for breakfast and dinner, you set the foundation for a healthier lifestyle.
These steps and tips are designed to make healthy eating simple and achievable, ensuring you get the nutrients you need while enjoying delicious, satisfying meals.
Remember, the right choices at breakfast and dinner can make all the difference in your overall health and well-being.
Meet Your Coach
Hello!
Jon “JB” Brown here, founder and Lead Coach of 6 Fitness Training Systems. Certified by the National Federation of Professional Trainers, I am also a certified Nutritional Coach with Precision Nutrition.
As a former collegiate athlete competing in football, track and tennis, I also have several years of athletic and sports-specific training under my belt as well.
I have more than twenty successful years in the health and fitness industry and I truly care about helping my clients find the right program that will allow them to enjoy their lives pain-free and to the fullest.
We all have busy lives and things won’t always go to plan, but using a client-centered coaching style I can provide the right support and environment to enable you to be successful with your goals. If you want to feel, perform and look your very best while eliminating the daily aches and pains, then I’m excited to begin working with you!
My goal is to be a positive light in the lives of the people I work with and help all clients to be the healthiest they can be with a coaching philosophy of education, motivation and accountability. I assist those who want to reach their health and fitness goals by providing a fun, friendly, knowledgeable and effective method of training. This goes way beyond helping people look their best but to feel their best through optimal performance, mindset and lifestyle.
Please email me at 6fitnesstrainingsystems@gmail.com with any health, fitness, or nutrition questions you have or if you require more information about myself and the wellness coaching I provide.
Jon Brown
Fitness and Nutrition Coach
6 Fitness and Nutrition
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