When you are overweight some of the key components of your weight loss can be healthy eating, regular exercise, carb reduction, etc. But when you have hypothyroidism and PCOS, will your journey be so easy where they are playing a role in weight gain? For example, weight gain can often be a significant cause of low thyroid. However, this does not mean that you cannot lose weight when you have hypothyroidism and PCOS.
Yes, it is true that losing weight with hypothyroidism and PCOS is not so easy but there is a saying that nothing is impossible if you have a strong effort. You can succeed in losing weight by changing your daily lifestyle with a strong effort. There are several tips and ways; you can follow to lose weight with hypothyroidism and PCOS. Read this guide to know everything.
- What Is Hypothyroidism?
- What Is PCOS?
- How To Lose Weight When You Have Hypothyroidism And PCOS?
- 1. Start your day with good morning drinks (organic Apple Cider Vinegar)
- 2. Breakfast should be healthy
- 3. Drink plenty of water
- 4. Practice mindful eating
- 5. Chew more and eat your food slowly
- 6. Eat pulses, legumes, and lentils
- 7. Eat small amounts but frequently
- 8. Eat healthy fats
- 9. Avoid processed foods, added sugar
- 10. Eat healthy snacks and whole foods
- 11. Get plenty of fiber
- 12. Exercise regularly
- 13. Consider supplements
- 14. Keep a food diary
- 15. Manage your stress
- 16. Get enough sleep
- How Hypothyroidism Is Linked To PCOS?
- What Are The Common Symptoms Of Hypothyroidism And PCOS?
- Who Is Most Affected By Hypothyroidism?
- At What Age Do Women Get PCOS?
- Bottom Line
What Is Hypothyroidism?
When the thyroid does not make and release enough thyroid hormone in your bloodstream, the condition hypothyroidism happens. Hypothyroidism affects your whole body and slows down metabolism. It is a fairly common condition and is also known as underactive thyroid disease.
If the thyroid level is too low, it is called myxedema. It is a very serious condition that can cause very serious symptoms. The symptoms are as follows:
- Heart failure
- Low body temperature.
Symptoms of hypothyroidism usually develop slowly over time which can be as follows:
- Gaining weight.
- Feeling tired.
- Experience numbness in the hands.
- Feeling pain all over the body.
- Cholesterol levels in the blood are higher than normal.
- Feeling unbearable in cold temperatures.
- Feeling dry skin.
- Decreased sexual interest.
- Frequent and heavy menstruation.
- Dropping of the eyelids, swelling of the eyes and face.
- Voice change.
- Decreased memory.
What Is PCOS?
PCOS (polycystic ovary syndrome) is a hormonal disorder. It is common in women of reproductive age. Women with polycystic ovary syndrome may have frequent or prolonged menstruation. Again, there are levels of excess male hormone (androgen). The ovaries can form numerous small collections of fluid and may fail to release eggs regularly.
The symptoms of PCOS can vary; PCOS is diagnosed when you experience some of the following symptoms:
- Weight gain.
- Irregular periods.
- Difficulty conceiving due to irregular ovulation or failure to ovulate.
- Unwanted hair growth on the face, chest, back, or buttocks.
- Hair thinning and hair fall.
- Oily skin or acne.
How To Lose Weight When You Have Hypothyroidism And PCOS?
Healthy eating and regular exercise are the keys to wellness that you need to follow every day as well as include some important tips in your daily schedule to lose weight fast when you have hypothyroidism and PCOS together.
Here are the 16 best Helpful tips to lose weight when you have hypothyroidism and PCOS
1. Start your day with good morning drinks (organic Apple Cider Vinegar)
Apple cider vinegar is a popular home remedy for weight loss. It has many miraculous properties that are very good for our health. 30 minutes before your breakfast, drink 1 teaspoon of organic ACV in a glass of water on an empty stomach. This will help improve your insulin sensitivity and lower your blood sugar.
Daily intake improves metabolism and helps speed up the fat-burning process. It helps maintain energy throughout the day by removing toxins from the body. In addition, regular consumption of apple cider vinegar in the morning improves heart health, increases endurance, and relieves fatigue.
2. Breakfast should be healthy
It is best to eat oats for breakfast. You can incorporate all the healthy things into it using your creativity. It is good to have a variety of smoothies made with greens, berries, or organic protein powder. You will feel full till the next meal.
Also, you can eat the following foods on breakfast to meet your daily protein needs.
- Whole eggs
- Greek yogurt
- Cottage cheese
- Peanut butter
- Flax seeds
Eating a protein-rich breakfast helps reduce your appetite and cravings and as a result, you can lose weight when you have hypothyroidism and PCOS.
3. Drink plenty of water
It is best to drink at least 8 to 10 glasses of water a day. It is possible to reduce excess body weight by drinking water. Drinking plenty of water will flush out toxins from the body and bring you vitality by meeting your high-calorie needs. Drinking plenty of water will relieve constipation and maintain skin elasticity.
The habit of drinking a glass of water at least 30 minutes before every meal prevents the accumulation of excess and unnecessary fat in the body. If you can develop the habit of drinking water before meals, you will not gain extra weight but will lose it.
However, remember that water should not be drunk during meals or within an hour. Several studies have shown that drinking water immediately after a meal disrupts the digestive process and wastes the natural time for digestion.
4. Practice mindful eating
Women who have hypothyroidism and PCOS have often tried many diets and are much more likely to have eating disorders. So eating attentively can be a possible solution. This will promote increased awareness of physical signals such as your appetite and fullness.
Mindfulness can help you deal with problematic eating habits – especially unhealthy eating and emotional eating. Furthermore, studies have shown that mindful eating habits can be associated with weight loss.
5. Chew more and eat your food slowly
How many times have you noticed chewing before swallowing food? You should try to chew at least 25 times. The main purpose of chewing too much is to break down food. This will allow your digestive system to work more easily on chewed food and absorb nutrients.
Thoroughly chewing food will slow down your eating so you eat fewer calories. And eating fewer calories is associated with weight loss and you can lose weight when you have hypothyroidism and PCOS. To feel full, it takes 20 minutes to send a signal to the brain. Eating on a small plate is a technique that helps with mindful eating.
6. Eat pulses, legumes, and lentils
It is very difficult to find protein-rich foods for vegetarians because plant-based protein options are limited. But plant-based proteins are full and healthy if cooked and eaten properly. It is very important to follow the proper cooking process after soaking enough to avoid gas feeling after eating pulses and lentils and to get the full benefit.
Pulses and lentils are rich in protein, fiber, vitamins, and minerals. In a word, these can be called the powerhouse of nutrition.
7. Eat small amounts but frequently
Hypothyroidism slows down digestion so it is best to eat smaller, more frequent meals with balanced macronutrients. Quality proteins, complex carbohydrates, and healthy fats support balanced blood sugar. These help to avoid the highs and lows of large-sized and highly processed foods. Eating less frequently helps to lose weight which is what I have always been following to lose weight.
8. Eat healthy fats
Adding plenty of healthy fats to your daily diet can help you feel more satisfied after a meal, as well as help you cope with weight loss. Adding healthy fats to the meal can increase the volume of the stomach. These can help you reduce your appetite and eat fewer calories throughout the day.
For example, healthy fats include:
- Olive oil
- Coconut oil and
- Almond butter
9. Avoid processed foods, added sugar
Another way to lose weight when you have hypothyroidism and PCOS is to reduce or eliminate some of your unhealthy foods. Because when you eat processed foods and added sugars, it can raise blood sugar levels and increase your risk of insulin resistance. Obesity can result.
The study indicates that minimally processed foods raise blood sugar levels less than highly processed foods and that these are satisfactory.
Women with PCOS and hypothyroidism should limit their use of added sugars and refined carbohydrates to manage symptoms and maintain healthy body weight.
Foods with extra sugar and refined carbohydrates include
- Candy and
- Fast food, etc.
10. Eat healthy snacks and whole foods
Try to eat less or eliminate salty or flavored snacks. Nuts are high in fat but it is healthy that can help to lose weight.
Maybe your daily healthy breakfast option:
- Pumpkin seeds
- Chia seeds
- Sunflower seeds
- Flax seeds
- Dried fruit.
Also when eating tries to eat whole foods, foods made with green vegetables and lentils. They will fill you as they are healthy.
11. Get plenty of fiber
Fiber-rich foods are very important for our body, especially those who have hypothyroidism and PCOS and want to lose weight. Fiber helps in eliminating leprosy by increasing stool. It helps in lowering blood sugar.
Since fiber keeps you full longer after meals, you will eat less which helps you lose weight. High-fiber foods can help reduce insulin resistance for women with PCOS and reduce excess body fat.
12. Exercise regularly
Exercise along with a healthy diet is a well-known strategy to lose weight. It can be difficult to reach your desired goal unless you are engaging in physical activity. Regular exercise not only helps to lose weight, but it will also help to give your body a proper shape.
Practice walking for 30 minutes every morning and afternoon or you can do yoga for 30 minutes in the morning. You can also go to the gym to get the desired results quickly. Although women with hypothyroidism and PCOS lose less fat than healthy women, exercise can reduce belly fat and improve insulin sensitivity.
13. Consider supplements
Take vitamins and supplements to manage your health. In addition to the medications you are prescribed for PCOS and hypothyroidism, the following vitamins and supplements can help improve your symptoms and help you lose weight. E.g.
- Fish oil
- Vitamin D3
- Iron, and
- Boron, etc.
Also, natural remedies for PCOS and hypothyroidism give much better results. Try using some natural remedies lying around in your kitchen closet. Such as:
- Apple cider vinegar
- Organic turmeric
- Coriander seeds
- Fennel seeds
- Cumin, etc.
14. Keep a food diary
It’s important to keep a diet journal to track your macronutrient intake when you’re worried about how to lose weight when you have hypothyroidism and PCOS. For example, to ensure that you are eating foods rich in healthy fats, moderate protein, and moderate to low carbohydrates. This can help ensure that you are eating a balanced diet. Otherwise, you will unknowingly eat more and unhealthy foods that are associated with weight gain.
15. Manage your stress
Managing your stress will help you control your weight because stress can be a risk factor for weight gain. Stress increases cortisol levels and chronically high cortisol levels are associated with insulin resistance and weight gain. In other words, if your stress increases, your weight will increase.
Chronic stress can cause you to have belly fat which can lead to inflammation. And inflammation triggers your body to make more cortisol. Focus on stress management exercises to reduce cortisol levels. Spending time in meditation, yoga, and nature will help reduce your cortisol levels.
16. Get enough sleep
Among other contributing factors, a good night’s sleep for 6-7 hours per day can be the key to your weight loss. Poor sleep can prevent you from losing weight. Natural peace can help you sleep better. Natural Calm is a solution to restore a healthy magnesium level and balance your calcium intake – resulting in natural stress relief.
How Hypothyroidism Is Linked To PCOS?
Your ovaries may be affected due to thyroid disease. Levels of thyroid-stimulating hormone and prolactin are increased in women who have hypothyroidism. Increased prolactin levels increase levels of luteinizing hormone, DHEA (dehydroepiandrosterone), and FSH (follicle-stimulating hormone).
This leads to cyst formation in your ovaries; therefore, often the symptoms of thyroid ovaries include PCOS. On the other hand, women who have PCOS have been diagnosed with hypothyroidism, goiter, and autoimmune hypothyroidism. Although physicians are not sure, looking at the causes, it is assumed that they are related to each other.
What Are The Common Symptoms Of Hypothyroidism And PCOS?
- Experiencing hair loss
- Metabolism will slow down
- The mood will be lower
- Depression can occur
- Feeling tired
- Muscle weakness
Who Is Most Affected By Hypothyroidism?
People of all ages, genders, and ethnicities can experience hypothyroidism. This is a common condition, especially in women over 60 years of age. The condition of hypothyroidism is more likely to occur in women after menopause than before life.
At What Age Do Women Get PCOS?
PCOS can be detected in 5% and 10% of women between the ages of 15 and 44, or you may have children within the age of, have PCOS. In most cases, women in their 20s and 30s may find out they have PCOS when they have trouble conceiving and seek medical attention. But remember that PCOS can occur at any age after puberty.
Finally, I would like to say that PCOS and hypothyroidism can often happen together at any age because often hypothyroidism is a secret cause of PCOS. So managing these together can be a lot harder, especially when it comes to losing weight, but your constant effort and desire will make the impossible possible as quickly as possible. Add the above tips to your daily life; you will be able to lose weight fast when you have hypothyroidism and PCOS.