How to Lose Weight with Hypothyroidism: 5 Proven Tips

If you have hypothyroidism, you know all too well that symptoms like fatigue, slowed heart rate, muscle aches and trouble tolerating cold temperatures can be a frustrating part of your daily experience, especially if hypothyroidism goes untreated or incorrectly treated. Your thyroid is the gland that controls your metabolism, appetite, energy levels and more. And an underactive thyroid, medically known as hypothyroidism, comes with a slew of vague symptoms and challenges for weight loss, such as difficulty losing weight or easily gaining weight.

Although a hypothyroidism diagnosis can be life-changing, it’s highly treatable, and you can live a happy and healthy life moving forward. “While hypothyroidism does slow down your metabolism, once it’s treated with appropriate medication, calorie intake is reduced, and a person gets adequate exercise, it is possible to lose weight,” reassures Lisa Andrews, M.Ed., RD, LD.

We spoke to dietitians to get the scoop on exactly what lifestyle changes make weight loss easier with hypothyroidism. We got their expert insight on some of the most frequently asked questions about hypothyroidism and your metabolism.

1. Sleep 7-9 Hours Per Night

Assessing your sleep is a great place to start if you have trouble reaching your weight loss goals. Sleep quality can help improve your metabolism, reduce stress and potentially better your appetite signaling so that you don’t eat more than needed the following day.

Follow good sleep hygiene practices like going to bed at the same time every night, creating a calm, dark environment at a comfortable temperature to fall asleep, and avoiding screens before bed.

2. Include Protein in Each Meal

“A slowed metabolism is a classic symptom of hypothyroidism, and eating more protein can help your body burn more calories over time,” says Melissa Mitri, M.S., RD. Incorporating more protein into your diet helps you feel full for longer and regulate your appetite as the day goes on.

You can get protein from animal sources or plant-based ones. Animal sources include lean chicken, fish, beef, dairy and pork, while plant-based protein can be found in foods like nuts, seeds, beans and legumes. The 2020-2025 Dietary Guidelines for Americans recommend adults consume between 46 and 57 grams of protein (depending on age and sex). However, some research suggests that those trying to lose weight or who have an active lifestyle may need up to 2.2 grams of protein per kilogram of body weight per day. For instance, someone who weighs 70 kg (154 lb) could benefit from eating around 150 grams of protein, almost three times the recommended amount. That said, there are also downsides to eating too much protein. So be sure to discuss with a registered dietitian what amount is best for you. 

3. Do Weight Training 2 Days Weekly

Weight training is one type of exercise that uniquely helps you burn more calories, increasing your energy expenditure even after you are done with the activity. Some research even shows that up to 48 hours later, you may still experience an increase in the number of calories you burn. For folks with hypothyroidism who have a slowed metabolism, weight training can be a game changer for your health. Plus, you only need to do weight training twice weekly to reap the benefits.

4. Eat 5 Servings of Fruits and Vegetables

Fruits and vegetables are packed with minerals and vitamins that help you feel your best. Additionally, these foods are rich in fiber, lower in calories than other foods and contain water, all of which can contribute to weight loss. Eating nutrient-dense foods that are low in calories and contain water helps add volume to your plate without too many calories. And fiber, similar to protein, helps slow down digestion, helping you feel satisfied between meals. Additionally, antioxidants in fruits and veggies can help reduce chronic inflammation. People with excessive weight are likely experiencing chronic inflammation, so taming it can aid your weight loss goals.  

Notably, some vegetables, like cruciferous ones, may not be the best fit for folks with hypothyroidism since they contain goitrogens. Goitrogens are compounds that may impact your thyroid health by interfering with your body’s ability to use iodine—a nutrient needed to produce your thyroid hormones.

5. Schedule Regular Check-Ins with Your Physician

You might be doing everything right—focusing on diet, exercise, sleep and stress—but if your bloodwork is out of range or you aren’t staying on top of your medication, weight loss may be significantly more challenging. Make sure you have regular check-ins with your doctor, get your lab work completed as directed, and discuss any medications your doctor recommends, sticking to the prescription they dictate.

The Bottom Line

If you have hypothyroidism and want to lose weight, it might feel pretty challenging. Yet, with the right support and treatment plan, it’s totally possible for you to achieve your goals. Some ways that can help you achieve this are eating more fruits and vegetables, incorporating weight training twice a week, and getting good quality sleep. And remember that regular checkups and lab tests are important to make sure your medications are working and don’t need to be adjusted.