Hypothyroidism is much more prevalent in women than men. Learn how this condition affects body weight and 3 tips for how to improve a sluggish thyroid.
Have you heard that low thyroid can contribute to a 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 fat 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 sessions.
That often fails.
Here’s what to do instead.
(And btw, this is a good process for anyone looking to reduce body fat and improve their body composition.)
✅ 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: Emphasize 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.)
✅ Target specific nutrition issues.
Several deficiencies can contribute to hypothyroidism, making fat loss—and better health overall—harder.
Some common deficiencies that contribute to thyroid function include iodine, iron, selenium, copper, zinc, and tyrosine. Whole foods and a multivitamin are a great place to start when attempting to fill those nutritional gaps.
✅ Envision a hopeful future—then take action.
Develop a crystal-clear vision of what a healthier you looks and feels like. Then, begin embodying it.
For example, if Future You sprints up the stairs with no sweat, start taking the stairs. Action often 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 for success isn’t so different.
Are you managing a health condition that is making it challenging to achieve your health & fitness goals? Working with a coach can help.
Hey there! My name is Marissa Rivera-Davis, and I'm a certified health fitness professional and founder of Her365 Fitness, a 24-hour studio gym & wellness community for women. I help women find the time and energy to move more and eat better so they can finally achieve the health & fitness goals that matter to them. My mission is to empower women with the skills and support they need to break free from a mindset of limitation & restriction to find pleasure and joy on their path to improved well-being. Learn more here.