Losing weight and hypothyroidism: Methods and more

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People with hypothyroidism can often lose or manage weight through dietary changes, physical activity, and stress reduction.

Hypothyroidism occurs when the thyroid gland does not produce enough hormones.

While a reduction in metabolism can make weight loss difficult, it is not impossible. Steps to managing weight often involve:

• lifestyle changes such as:
  • diet
  • physical activity
  • stress management
• treatment for the underlying cause
• hormone level checks

This article reviews weight and hypothyroidism and the changes people can make to help manage and lose weight with hypothyroidism.

Serious cases of hypothyroidism can lead to an estimated 50% loss in metabolism, leading to weight gain and issues with losing weight.

A person may also gain about 5–10 pounds directly due to hypothyroidism. This weight gain mainly comes from water and salt retention, but it should clear once treatment or lifestyle changes start.

Read on for the ways a person can lose weight with hypothyroidism.

Dietary changes may help with weight management. However, a person with hypothyroidism should consider how certain foods may affect their thyroid and include or exclude them from their diet.

Currently, there is no specialized diet for hypothyroidism. However, the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) suggests that food has the following possible effects on hypothyroidism:

• certain foods may interfere with medications
• foods with certain nutrients may help maintain thyroid function, such as:
  • iodine
  • selenium
  • zinc
• some foods may contribute to a diminished thyroid function

Hypothyroidism may occur due to much or too little iodine intake. The thyroid needs a certain amount of iodine to function properly.

However, people with Hashimoto’s thyroiditis, an autoimmune disorder that is a common cause of hypothyroidism, or other autoimmune disorders affecting the thyroid may negatively react to foods and supplements containing large amounts of iodine. This could lead to diminished thyroid function.

To avoid

Other foods to avoid include gluten and processed foods.

Evidence suggests that people with Hashimoto’s thyroiditis have a higher rate of celiac disease. Further research suggests that gluten can negatively affect a person with Hashimoto’s thyroiditis.

To eat

A person should focus on following a balanced diet and consuming foods such as:

• fruits and vegetables
• whole grains
• fiber
• lean protein or alternatives
• healthy fats like olive oil

To help a person lose weight and avoid exacerbating their hypothyroidism symptoms, a person can follow a balanced diet and limit foods that are:

1. processed
2. high fat
3. simple carbohydrates like sugar

Read more about foods to eat and avoid with hypothyroidism.

A food journal may help a person understand the foods they are eating and be more mindful of what they consume each day. This is a form of mindful eating.

The benefits of food journaling can include helping a person:

• determine if they are eating too little or too much each day
• remember what they consumed each day
• see when they get hungry each day and adjust their eating habits
• determine if they are eating due to boredom instead of hunger
• achieve their goal

However, journaling may not be for everyone. A person should discuss this method with a doctor or nutritionist before trialing it.

Increased activity can work in conjunction with improvements to diet. A person needs to be more active to lose weight or maintain it.

Researchers in a 2015 study attributed improvements in thyroid function with decreased weight due to regular exercise. They observed these effects mostly in people with hypothyroidism.

Exercise types

At a minimum, a person should aim to get at least 150 minutes of moderate physical activity every week. A person can break this down into 5 days of 30-minute exercise sessions or moderate intensity activities, which can include:

• tennis
• basketball
• running
• walking
• rowing
• swimming

In addition to cardio workouts, a person should aim to participate in resistance training twice a week. Resistance training can include:

• lifting weights
• using exercise bands
• doing bodyweight exercises, such as pushups or pullups
• using kettlebells

However, before starting any new activity or exercise program, a person should consider talking with a doctor or physical therapist to discuss suitable levels of exercise for them.

Find out more about exercise and fitness from our dedicated hub.

Research from 2018 shows that stress can contribute to weight gain and the development of obesity in individuals.

While the specific links between stress and hypothyroidism are not conclusive, finding ways to manage stress may help a person lose weight and maintain weight loss.

Though people may respond differently to interventions, some ways to reduce stress include:

• psychotherapy (talk therapy) or other therapeutic approaches
• regular exercise
• breathing techniques
• yoga
• practicing mindfulness and meditation
• journaling
• avoiding stressors whenever possible

Learn more about stress-reduction strategies.

To treat hypothyroidism, a doctor will typically prescribe medications to replace the hormones the thyroid should be making.

A doctor may also recommend treatment to address an underlying cause of the condition.

The NIDDK suggests several factors can cause hypothyroidism, such as:

• Hashimoto’s thyroiditis
• surgery
• radiation near the thyroid
• congenital causes
• certain medications

A person should follow all instructions from a doctor regarding when and how to take the medication and adhere to any other treatment methods needed.

By addressing hypothyroidism, a person may lose some weight through treatment. A person can lose a small amount of weight when starting hormone medications, but it is generally less than 10% from medication alone, meaning a person will still need other methods to help lose weight.

As part of treatment, a person should have their hormone levels checked regularly. This can help ensure that treatment is effective for the person.

Typically, a doctor checks a person’s blood work every 6–8 weeks after a person starts medication and after every medication change. If hormone levels appear to be stabilizing, a doctor will likely check a person’s levels every 6–12 months.

Losing weight safely generally involves a combination of lifestyle changes, including increased exercise and changes to diet.

People interested in losing weight may want to check out support programs for further guidance. For example, Weight Watchers, rebranded as WW, provides support, meal plans, and other advice on losing weight.

Learn more about science-backed ways to lose weight.

The following sections answer some frequently asked questions about weight loss and hypothyroidism.

How long will it take to lose weight with hypothyroidism?

Weight loss with hypothyroidism will typically take about the same time as it would if the person did not have hypothyroidism.

Once treatment starts, a person can expect to lose some weight associated with hypothyroidism.

How to lose 20 pounds with hypothyroidism?

A person hoping to lose more weight can take some time. With or without hypothyroidism, a person can only lose so much weight at any given period.

People can generally safely lose up to 2 pounds a week with regular exercise and a healthy diet.

A person can speak with a doctor to explore other weight loss measures, particularly if they have hypothyroidism, to avoid any complications.

Can rapid weight loss cause hypothyroidism?

Extreme dieting can have negative health impacts. According to a 2014 study, weight loss can lead to a minimal decrease in thyroid hormone activity levels. The study suggests that drastic dieting and bariatric surgery can lead to potential thyroid issues.

If a person restricts their diet too much, it can lead to a decrease in a necessary nutrient, iodine. An iodine deficiency may lead to hypothyroidism.

To maintain their iodine intake, a person can use iodized table salt and eat iodine-rich foods, such as dairy products, seafood and meat, and eggs. They can also take a multivitamin with iodine.

Note that iodine deficiency in Western countries is relatively rare.

People should speak with a doctor to discuss suitable diet options, with or without hypothyroidism.

Hypothyroidism can cause some weight gain and make it more difficult to lose weight. However, with successful treatment and lifestyle changes, a person can lose weight or maintain a moderate weight.

People should stick with their treatment plan and discuss any issues with a doctor. A doctor can also recommend how much exercise a person should do and dietary changes that may help.

How to Lose Weight with Hypothyroidism: Effective Tips

The thyroid gland controls a person’s metabolism. Having an underactive thyroid can make losing weight a challenge. However, weight loss is possible with the right approach. In this article, I’ll share 10 effective ways to lose weight with hypothyroidism. 

I’ll start by explaining how hypothyroidism affects weight. Then I’ll share weight-loss tips as well as when to see a medical provider.

Important note: See your healthcare provider if you are taking your thyroid medications, eating a healthy diet, getting regular exercise, and still gaining weight or can’t lose any weight. 

How Does Hypothyroidism Affect Weight?

The thyroid is a butterfly-shaped gland in the front of the throat. It is responsible for making hormones that control how the body uses energy. 

These hormones affect every part of the body, and without enough of them, many functions slow down, including metabolism. 

Studies show that metabolism can slow down as much as 50%. Decreased metabolism can lead to weight gain.

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Tips for Losing Weight With Hypothyroidism

Here are 10 tips to help lose weight if you have hypothyroidism.  

Eat a healthy diet

The following recommendations come from research examining what a healthy diet means for someone with hypothyroidism.  

• Vegetables: Aim to eat a variety of vegetables several times a day.

• Fruits: Eat fruit at least once a day. Fruits contain many antioxidants and anti-inflammatory properties. 

• Foods rich in calcium: Foods such as milk, yogurt, cheese, and small fish that contain edible bones support bone health. Eat these foods several times a day.

• Whole grains: Eat foods such as buckwheat, wholemeal wheat, and rye bread once a day. 

• Nuts and seeds: These are a good source of selenium and zinc, both important elements for people with hypothyroidism. Enjoy nuts and seeds several times a week. 

Additionally, limit or avoid the following:

• Sweets, sugar, honey (once a week or less)
• Sweetened beverages and energy drinks (once a week or less)
• Fast food (once a week or less)
• Soybean and millet (twice a month or less)
• Alcohol (once a month or less)

Get plenty of fiber

Fiber adds bulk to your diet, which can help you feel full faster.  This is helpful for weight control. 

Fiber also promotes softer and bulkier stools, which can help prevent constipation. The recommended amount of fiber for adults is 21-38 grams daily. 

However, if you are not used to fiber in your diet, slowly add more to prevent gas, bloating, and abdominal cramps. 

Eat healthy fats

Monounsaturated and polyunsaturated fats help with hormone function and make you feel fuller, which can prevent overeating.

Sources of healthy fats include: 

• Fatty fish (tuna, sardines, salmon, trout, herring)
• Chia seeds
• Dark chocolate
• Eggs
• Avocado
• Flaxseed
• Nuts
• Olives
• Olive oil
• Yogurt

Limit processed foods

Processed foods contain high amounts of added sugars and oils that may increase weight gain. 

Limiting these foods may support thyroid health and weight control.

Examples of highly processed foods include:

• Fast food
• Hot dogs
• Cakes
• Soda
• Cookies
• Donuts

Get enough protein

Protein is the building block of muscle.  However, certain types of proteins are better than others for people with hypothyroidism. 

Eating proteins rich in zinc and selenium may help people with underactive thyroids. 

Low zinc levels are linked to hypothyroidism, and selenium may help your body make more thyroid hormones.

Avoid refined carbs

Refined carbohydrates are highly processed grains.  

These foods have little to no nutritional value and often contain high amounts of added sugars. 

They do not promote long-term health. 

Refined carbs are found in:

• White bread, pasta, and rice
• Cakes
• Cookies
• Brownies

Exercise regularly

Regular exercise helps not only with weight control but also helps with some other hypothyroidism symptoms such as:

• Increasing energy levels
• Supporting better sleep
• Improving mood
• Increasing bone density
• Boosting metabolism

If your hormones are well-controlled, you can generally start any form of exercise and work to increase your strength and endurance.

If your hormones are not well-controlled, speak with your medical professional about a safe way to begin exercising. 

Manage stress

High levels of stress increases the hormone cortisol. Elevated levels of cortisol promote weight retention.  

Learning to manage stress may help you control your weight. 

Here are some helpful tips put out by the Centers for Disease Control and Prevention:

• Take breaks from watching the news or hearing negative stories
• Take care of your body through nutrition, exercise, and adequate rest
• Make time to unwind by doing activities you enjoy
• Talk about your worries with people who you trust and who care about you
• Avoid drugs and alcohol
• Recognize when you need further help, such as seeing a counselor or psychologist

Monitor hormone levels regularly

Checking your hormones will help you and your healthcare provider monitor how well your thyroid is functioning. When you are first diagnosed with hypothyroidism, your medical provider may test your hormones more frequently to monitor how your treatment plan is working. 

Once your thyroid hormones appear to be stable, your medical provider will likely test less often.  

Is It Harder to Lose Weight With Hypothyroidism? 

Your thyroid makes two hormones: thyroxine (T4) and triiodothyronine (T3). These hormones control how your organs use energy. When your thyroid isn’t making enough T4 and T3, your body’s functions slow down, decreasing your metabolism. 

When your metabolism slows, you aren’t burning as many calories for energy. This can lead to weight gain. So yes, it is harder to lose weight when you have hypothyroidism; however, it is possible. 

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When to See a Medical Provider

Talk to your medical provider if you are taking your thyroid medications, eating a healthy diet, getting regular exercise, and still gaining weight or can’t lose any weight. 

They may want to check your hormone levels to ensure you are in the target range.  

How K Health Can Help

K Health offers online prescription weight loss management for those who qualify for just $29 per month. You can also treat your thyroid condition online.

It’s just three easy steps:

1. Answer a few simple questions.
2. Meet your primary care provider.
3. Get the care you need.

Start now.

Frequently Asked Questions

Is it possible to lose weight when you have hypothyroidism?

While it may be more difficult, it is possible to lose weight when you have hypothyroidism. Certain foods can help support thyroid function and may help control your weight. Try to avoid foods that cause inflammation, such as those high in added sugars and highly processed foods.

Why can’t I lose weight with hypothyroidism?

People who have hypothyroidism have thyroids that make fewer hormones. This causes their metabolism to slow down and burn fewer calories. Hypothyroidism can also make a person feel tired and less motivated to exercise.

What is the best diet to lose weight if you have hypothyroidism?

The best way to lose weight with hypothyroidism is to focus on eating vegetables, fruits, lean meats, and healthy fats. These foods help you feel full faster than processed and high-sugar foods and may promote a healthy weight.

How long does it take to lose weight with hypothyroidism?

The time it takes to lose weight when you have hypothyroidism differs for each person. It depends on how well they control their thyroid hormone levels, the types of foods they eat, and how active they are.

K Health articles are all written and reviewed by MDs, PhDs, NPs, or PharmDs and are for informational purposes only. This information does not constitute and should not be relied on for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment.

K Health has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions,
and medical associations. We avoid using tertiary references.

• A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion. (2017).
  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5577766/

• Concentrations of thiocyanate and goitrin in human plasma, their precursor concentrations in brassica vegetables, and associated potential risk for hypothyroidism. (2016).
  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4892312/

• Coping with stress. (2021).
  https://www.cdc.gov/violenceprevention/about/copingwith-stresstips.html

• Evaluation of qualitative dietary protocol (Diet4Hashi) application in dietary counseling in Hashimoto thyroiditis: Study protocol of a randomized controlled trial. (2019).
  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6926951/

• Fiber. (2020).
  https://medlineplus.gov/ency/article/002470.htm

• Foods high in zinc. (2021).
  https://www.healthdirect.gov.au/foods-high-in-zinc

• Hypothyroidism (underactive thyroid). (2021).
  https://www.niddk.nih.gov/health-information/endocrine-diseases/hypothyroidism

• Selenium. (2021).
  https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/

• Stress and your health. (2021).
  https://www.womenshealth.gov/mental-health/good-mental-health/stress-and-your-health

weight loss advice from doctors

Hypothyroidism puts on weight quickly and loses weight slowly and reluctantly. How to deal with it and not harm your health?

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Just eat less and move more? No matter how! If the function of the thyroid gland is impaired and hypothyroidism is diagnosed – a condition in which the thyroid gland works less actively and produces fewer specific hormones – conventional and simple means of losing weight do not work. Meanwhile, something needs to be done: with a slowed down thyroid gland, the weight easily “sticks” and slowly leaves, concentrating in the most dangerous places – for example, in the waist area. What to do and how to still lose weight if your thyroid gland is not in order?

Contents of the article

Do not self-medicate! In our articles, we collect the latest scientific data and the opinions of authoritative health experts. But remember: only a doctor can diagnose and prescribe treatment.

Step one: make a diagnosis

Hypothyroidism is an insidious disease. Its symptoms are too vague and general: feeling tired, sleepy, hypersensitivity to cold, constipation and dry skin, and unexplained weight gain. The first thing to do when noticing these signs is to contact an endocrinologist. The doctor will prescribe a thyroid test and tests to determine the level of TSH (thyroid-stimulating hormones). Only after that, the doctor will be able to make a diagnosis and prescribe treatment, in particular hormonal drugs. Ideally, the weight will start to go away on its own, some time after the start of the drug. However, unfortunately, this does not always happen and then additional measures are required.

Step Two: Start Strength Training

Among other things, thyroid hormones also affect how our muscles work. And this means that women with hypothyroidism lose muscle tissue faster and more difficult to build it. We remind you that muscle tissue burns more calories than fat, and people with developed muscles have a more active metabolism – all this means that strength training cannot be dispensed with. If you have worked out in the gym before, then after making a diagnosis, you should make your workouts more intense – as your body is now building muscle tissue more slowly. The ideal would be to arrange two to three hour workouts per week, during which you would work out all muscle groups, doing at least three sets of 8-12 repetitions for each exercise.

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Step Three: Don’t Quit Cardio

We all need cardio, but people with hypothyroidism need more. If a person with a healthy thyroid gland is recommended to do swimming, walking, running or aerobics three times a week for 45 minutes, then with hypothyroidism the required minimum is five workouts per week. By the way, do not forget that dancing is also an excellent cardio load.

Step four: Eat more protein

The main strategy for weight loss in hypothyroidism is to increase the percentage of muscle tissue. And with this, in addition to strength training, the right diet rich in protein helps. According to the Center for Nutrition and Weight Control (USA), women diagnosed with hypothyroidism should eat 1.2 to 1.5 grams of protein per kilogram of weight per day. In addition, your daily diet should be rich in vegetables, healthy carbohydrates such as fresh fruits and whole grains, and healthy fats such as avocados and olive oil.

Step five: Check your weight with your doctor

If you are actively managing your weight and taking drugs containing synthetic thyroid hormones at the same time, you should definitely consult with your doctor about dosage regularly. As a rule, it is calculated based on the patient’s weight, and if you lose weight, you need to adjust the dosage of hormones – otherwise, not only your figure, but also your health may be at risk.

By the way: Subclinical hypothyroidism – when your thyroid needs urgent help

How to lose weight with hypothyroidism

How to lose weight if you have hypothyroidism? Training plan and nutritional advice.

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What is hypothyroidism and how can it affect our weight?

Approximately five percent of all adults suffer from hypothyroidism – a disease in which the thyroid gland, for one reason or another, begins to work more slowly and produces less specific hormones than our body needs. If you do not check the condition of the thyroid gland regularly and do not visit an endocrinologist, you may not even know about the disease: the symptoms can easily be mistaken for fatigue, overwork, and just age-related changes. Thyroid hormones (the so-called thyroid-stimulating hormones) regulate the activity of many systems in our body, and if you have hypothyroidism, then you want to sleep all the time, you have less energy than you are used to, there may be difficulties with memory and concentration. Another indispensable companion of hypothyroidism is excess weight, which is very difficult to fight. Thyroid hormones regulate metabolism, and if they are not enough, then most of the calories received are stored as fat. You can eat as much as before, and at the same time your weight will constantly grow.

How to deal with excess weight in case of hypothyroidism?

Step 1: see a doctor

The first step is to confirm the diagnosis and start treatment. If you have been experiencing the following symptoms for a month or more:

• Dry skin;
• Lack of energy;
• Drowsiness;
• Constipation;
• Memory problems;
• Fatigue;
• Hypersensitivity to cold;
• Unexplained weight gain.

See a doctor. If he confirms hypothyroidism, you will most likely need to take drugs containing synthetic thyroid hormones for some time. It is safe and quite effective. But, unfortunately, even after the thyroid gland starts working at full strength again, the extra weight gained will not go away by itself. And in order to regain its former shape, you will have to try.

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Step 2: Add strength training

Researchers still don’t know exactly how, but thyroid hormones actively influence how our muscle tissue works. And if the level of thyroid-stimulating hormones in the body decreases, we lose muscle mass more actively, and it takes much more effort to restore it. Meanwhile, it is strength exercises that most effectively help fight excess weight and lose weight with hypothyroidism – after all, maintaining muscle mass requires much more calories.

For best results, try to exercise three times a week, the duration of the workout should be about an hour. Try to work out all the main muscle groups during each session: upper body, lower, and core. For each exercise, do three sets of 8-12 reps.

Step 3: Increase the pace of cardio

If you have hypothyroidism, cardio is just as important to maintaining a healthy weight as strength training.