Hypothyroidism…what is it?
It is a condition in which the thyroid gland produces less hormone than the body's normal needs, causing hormone deficiency. which manifests itself as various symptoms very physically
Observable symptoms...when having hypothyroidism
Tired, easily tired, slow to do things, cold
Loss of appetite
Swollen face, swollen eyelids, hoarse voice, rough and dry skin, dry and falling hair.
Muscle cramps
Amnesia
Slow pulse, high blood pressure
In women, there may be irregular menstruation.
Children have short stature, low intelligence, and enlarged thyroid glands.
Underactive thyroid gland...what causes it?
-Iodine deficiency
-It is chronic thyroiditis.
-After treatment for hyperthyroidism with radioiodine or surgery
-Taking excessive doses of medication to treat hyperthyroidism
-Receiving certain drugs used to treat psychosis and heart disease
-Disease of the pituitary gland or the brain itself after brain surgery.
Why does having hypothyroidism make you fat?
The main function of thyroid hormones is to control the body's metabolic rate.
Hypothyroid patients: The body burns less energy, feels tired easily, doesn't want to eat good food and doesn't want to exercise.
The result is that we may get fat very easily but it will be more difficult to lose weight.
In addition, researchers also found that low thyroid hormones. Resulting in the body having more fat in the blood and having higher cholesterol levels as well.
This increases the risk of high blood pressure and eventually heart disease.
When you understand the basics about Hypothyroidism already
Let's see.
How can we lose weight, reduce fat, and solve the problem of low thyroid?
1. Exercise with low to moderate intensity weight training and cardio.
- It is recommended to start weight training 3 times per week. Approximately 20-30 minutes per time.
-On days when you don't do weight training. You should start doing low to moderate intensity cardio about 2 times a week. For example, 30-60 minutes of cycling, brisk walking, swimming, and jogging.
Researchers have found that when we do weight training and cardio at the same time, It will help us lose weight faster and accelerate the burning of fat, especially belly fat.
2. Eat more protein and do a LOW-CARB DIET.
Low-carb Diet, where we may eat approximately 50-150 grams of carbohydrates per day, is one of the most effective and safest ways to lose weight for friends with hypothyroidism.
2. Eat more protein and do a LOW-CARB DIET.
Low-carb Diet, where we may eat approximately 50-150 grams of carbohydrates per day, is one of the most effective and safest ways to lose weight for friends with hypothyroidism.
Other recommended high protein foods are whole eggs, meats such as pork, beef, and seafood such as salmon, tuna, and shrimp, etc.
3. Eat more foods with iodine, ZINC, and selenium.
Iodine is a mineral that the body uses to make thyroid hormones. One of the causes of low thyroid hormone levels is that our body does not get enough iodine from food.
Therefore, we should start using iodized salt for cooking and eat more iodine-rich foods, especially eggs, dairy products, fish, and seaweed, etc.
Selenium is a mineral that helps stimulate the thyroid gland to function better. Selenium is also an antioxidant that helps reduce the deterioration of the thyroid gland.
Foods that have more selenium are better, especially tuna, sardines, and chicken eggs, etc.
The final mineral is zinc, which helps the thyroid gland and brain function better.
Foods that contain more Zinc such as shrimp, beef, and chicken.
4. Reduce foods containing GOITROGENS and processed foods.
Processed foods such as hot dogs, cakes, and cookies should be avoided as much as possible.
These foods are too high in energy and make us fat faster. It also causes more problems with the thyroid gland. Foods that contain goitrogens include soybeans, tofu, spinach, broccoli, and strawberries. May cause the thyroid gland to function abnormally as well
Therefore, you may eat these foods in moderate amounts. and observe the body's response as well
5. Drink more water & get enough rest.
If you have low thyroid hormones, you should drink more fluids and avoid being dehydrated for too long.
We should avoid drinks that may cause thyroid problems and make it harder for us to sleep, especially coffee, green tea, and alcohol.
6. Start eating mindfully
Eating food like this is mindful. It will have a positive effect on weight loss and reduce fat
Resources
https://www.phyathai.com/
https://www.fitterminal.com/
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