weight loss can be a huge struggle for people with hypothyroidism and Hashimoto's the worst part is people without thyroid issues don't get it they think you're lazy not trying and maybe even sneaking food additionally your doctor doesn't do a lot to dispel these myths but here are the facts one if someone's not going to be understanding and supportive they don't matter so forget about it and two you can lose weight but you have to address things holistically and we have to make special modifications to help support your thyroid in this video I'm gonna share with you four key tips to start you on the path of weight loss today even when nothing else has worked I help women with chronic thyroid symptoms and Hashimoto's improve their energy and lose weight naturally and if you're interested in my content make sure you subscribe to the channel and also click the bell that will notify you when I post a video every Thursday I'm dr.
Brad Bodil and I've helped hundreds of patients improve their thyroid related symptoms through natural means because that's what we specialize in and that's what we do but something that's important to keep in mind is the thyroid gland impacts multiple areas of our body so when we want to lose weight we have to have a diversified approach so let's discuss the four key areas that we have to look into and make sure that we're supporting here's tip number one we have to eat a diet that manages inflammation now if we consume some sort of food that doesn't agree with our physiology it's going to cause irritation and damage or inflammation and the way that we notice this is there will be an increase in symptoms and usually they are generalized throughout the body so things like a big increase in fatigue or headaches gut symptoms or generalized pain these are all good indications that whatever our diet looks like right now might not be working for us in terms of managing that inflammation load to put it real simply the right foods will not cause symptoms and why is this so important and so fundamentally critical to helping you lose weight if we eat the wrong things and we cause inflammation people who are inflamed do not lose weight that's just the way it works but even though you know what to look for you can still be tough to figure out what foods trigger and inflamed taury response in your body and there's two ways that I like to go after this first we want to choose a dietary outline that allows us to start making changes and two we want to journal the foods that we're eating throughout the week and that way we can better determine when we are noticing a negative response or not the dietary recommendations that I like to recommend for people with Hashimoto's or hypothyroidism include paleo autoimmune paleo or low mutagenic and potentially modifying these to be low fodmap or low histamine the reason why I like these approaches is because they remove a lot of the common food allergens they are typically low in sugar and they're highly nutrient dense if you seem to tolerate most foods alright and don't have too many gut issues then I would lean towards starting with a paleo diet but if many foods seem to be problematic for you then we can start to move into the direction of autoimmune paleo where more of those food allergens are removed giving us a better chance for improvement well the idea of making the right dietary selection can be a little daunting don't stress it too much pick one that you think would work best for you follow it for 30 days and then make adjustments as needed tip number 2 is to eat to support your fuel levels so if we are over consuming food especially things like carbohydrates those carbohydrates will spike our blood sugar be converted into triglycerides and then store it away as fat so if we're trying to lose weight we can't have these large fluctuations in our fuel where we're essentially having more fuel dumped into our system than we need at any given time the way that we identify if you're having problems with fuel stability is you notice differences in how you feel based on how much you eat and how frequently you eat so if you notice that if you go 3 to 4 hours without eating and your system starts to crash hard you get things like headache jitteriness anxiousness nausea and big mood swings this is an indicator that your fuel levels are not stable for you additionally if you eat a meal and you're feeling very fatigued afterwards or you're having cravings for sugar that's another big indicator lastly I think that sleep can be a great indicator of how stable our fuel levels are obviously at night we're not eating and therefore we don't have that external source of calories to be able to support your symptoms as we would during the day so if you're having a lot of trouble falling to sleep at night or you're Restless and are waking up throughout the night both are indicators that we need to do some things differently to help support and smooth that process out for you so if you want to improve your fuel levels and start burning some of those calories instead of storing them here's what you need to do first define a schedule for when you're gonna eat this allows your body to get into a rhythm and allows you to break down food more efficiently and extract nutrients next you need to up your fat and protein intake what I like to do for a baseline is I have someone take their goal weight divided by 2.
2 to get that goal weight in kilograms and then multiply by one point five that will give you a baseline intake for the amount of grams of protein you want to take in per day to help stabilize your blood sugar in regards to fat you don't want to over eat fat but don't necessarily skimp on it or avoid it either lastly you're going to want to reduce your carbohydrate intake now this will vary depending on your activity level and people who are more active may require more carbohydrates but in general I think people need to be under 100 net grams of carbohydrates per day at a minimum but you may do better with less than 50 or less than 30 net grams of carbohydrates the way that you can tell if you're having too many carbohydrates and yes even the good ones is if you eat and then notice you're getting those big changes in how you feel again the fatigue after meals the cravings for sugar or those crashes when you go several hours without eating you've had too many carbohydrates go back to the previous steps up your fat and protein and decrease the carbs to help remedy that but if you're still unsure how carbohydrates are affecting your body I recommend buying a blood glucose monitor you can take one food to test prick your finger before you eat it EAD termined amount of that food and then prick your finger again two hours later to compare the blood sugar levels if your blood sugar is still above 115 milligrams per deciliter after two hours then food is spiking your blood sugar in a way that is likely making it difficult for you to lose weight you either need to reduce that carbohydrate in the amount that you're consuming or avoid it all together tip number three is to get consistent quality sleep here's what we mean by this set a schedule make sure you adhere to that schedule whether it's a weekday or weekend also make sure you're getting at least eight hours of sleep and that doesn't mean just time in bed that means eight hours of sleep eight hours is too challenging for you I really recommend going back to tip number two and working on your fuel levels and your blood sugar those are huge when it comes to our ability to get good quality sleep and if we don't address that it's gonna make things very difficult for us once you've addressed those basic points other things that could help improve your sleep quality would be doing something like five to 10 minutes of high-intensity exercise right when you wake up in the morning additionally making sure you get outside and get exposed to at least thirty minutes of daylight is also very beneficial for setting our circadian rhythm but there's a lot of strategies out there and I'm open to most of them as long as it's not negatively impacting your health and it's helping you to get good quality sleep we cannot skip this step if we are not sleeping we are not going to lose weight so many people get caught in the minutiae and these different variables which they think oh maybe it's this it's not helping me or maybe it's this that's sabotaging my goals sleep is critical and if we're not sleeping we're not going to be able to achieve our goals with that being said what do you think has been holding you back from achieving your weight loss goals has it been lack of support from your family and friends has it been not getting any help from your doctor maybe you just don't know what foods you should or shouldn't be eating and you haven't had a lot of guidance let me know in the comments below so our last tip tip number four is we have to manage our emotional stress I've had patients before who have done everything right they're eating what they should be they're taking their supplements they're getting their sleep but because of something that's emotionally stressing them out they don't achieve the goals that they want to be able to you know those things we talked about earlier in the video that are so critical to helping you lose weight things like managing our inflammation and supporting our few levels well stress can actually grew up both of these when we chronically released stress hormones it increases inflammation in our body and it changes the way that we process fuel this is why you might notice when you're extra stressed out you might be a little bit more sore and achy or you might be craving a lot of those sweet or salty foods to help combat stress I think one of the best things we can do is consistent exercise but really I'm happy with my patients choosing any sort of activity as long as they're making a concerted consistent effort to unwind and relax that can include things like walks in nature meditation listening to an audiobook or scheduling regular meetups with friends or social groups but please keep this in mind as well if we have something that's truly emotionally stressing us out all those strategies can be great but they may not do the trick that's when we have to take a deep look inside ourselves and say do I need to change my job do we need to change my relationships do I need to move sometimes we really have to get us out of that situation that's causing the emotional stress to be able to make the changes we want to make so there you have it those are four tips to help you lose weight and they include manage your inflammation eating to support your fuel levels sleeping consistently and reducing your emotional stress if you need more help deciding exactly what you should and shouldn't eat when you have Hashimoto's and hypothyroidism to help you lose weight and improve your energy check out dr.
Brad's dietary strategy guide you can just click on the link in the description below and it will give you all the information you need if you enjoyed today's video make sure you hit the like button and subscribe to the channel also share it with a friend or family member who could benefit from some of the tips that we went over today I'm dr.
Brad Bodil and I'll see you in the next video.