Many people with Thyroid issues find they gain weight and then struggle to take it off. For some, this is the first time they have dieted, or, first time in a long time. For others, the same old tricks that worked before are no longer working. If you fall into these categories? This article is intended to help. I hope it will give you some new ideas, some new things to try, and help you hit your goals. As always, consult your doctor before starting any diet or exercise changes.
The Basics
Calorie Deficit
Learn about Calories and Calorie Deficit with this article.
Exercise And Diet
Learn about exercise with this article.
Learn more about diet with this article.
Motivation
Lack of motivation is the reason most weight loss activities fail. If loosing weight was easy, you would have already done it and wouldn't be reading this article. This is tough. And there are so many distractions for your time, energy, and eating habits. Those who are successful are motivated by something, and I would suggest that a cancer diagnosis provides some great motivation! Another idea is to schedule a trip. Make the reservations and pay for it so you know it is going to happen and there is no way to avoid it. And then start working on weight loss so you can hit your goal in time for the trip. Instead of a trip, perhaps it is a family or class reunion, or some summer clothes that you purchased and want to wear. The point is, you need to understand why you are losing weight, you have to remind yourself of that reason every day, and the reason has to be significant enough to keep you going.
Some people find motivation socially. Either joining a group of others that are losing weight, partnering with a friend, or participating in an exercise class. You want to establish relationships so that if you miss an event, people start asking where you are.
Finally, another form of motivation is to hire a personal trainer. Many gyms offer personal trainers on an hourly basis ($30-$100 per hour or more). You schedule appointments with the personal trainer such that if you don't show up? You lose your money. Personal trainers are professionals at keeping you motivated and helping you achieve your goals.
Hunger feeling
Some people who are overweight have a very strong hunger sensation and a very weak sensation of feeling full. If you have this problem, you will need to train your stomach.
Training your stomach to be less hungry requires eating smaller meals. I call it "Shrinking the size of my stomach". By eating smaller meals you will train your stomach to not be so hungry all the time.
Feeling full may be any other sensation you need to train on. Most of us all feel stuffed after a big Thanksgiving Day meal. Most of us also know when to stop eating when you feel full. But some people have that sensation muffled or diminished to the point they don't notice it anymore. Pay attention to your body and feel for clues when your body has enough. It may take practice to get good at this.
Fat Cells
Fat cells are like sponges. They sit waiting for a little bit of fat to pass by and they absorb it very efficiently. When you lose weight, the fat cells don't go away. They just dry up and sit there. That is one reason why it can be very easy to regain weight.
Suppose someone who is very skinny eats a large chocolate cake. Their body takes the extra calories and deposits them into fat cells. But the skinny person has no fat cells. So, the skinny person must burn part of the calories to produce the fat cells so it can store the remaining calories.
Now suppose a previously fat person eats a large chocolate cake. The fat cells is sitting and waiting to absorb those extra calories, and they do so quickly and efficiently.
There are operations that you can go through to have fat cells removed. The problem is that fat cells are distributed around your body naturally. If you remove some fat cells here or there, then your body won't look natural if you put weight back on. It is best to avoid the surgery and live a life of weight control.
Safe Amount Of Weight Loss
People dream of losing ten pounds per week and obtaining their desired size in months. You didn't put on the weight quickly, so it is unlikely you'll take it off quickly. Besides, you'd have to run on a treadmill for five hours per day to lose that much weight! That isn't realistic.
Most studies believe a safe amount of weight to lose to promote long term weight loss is one or two pounds per week. That probably means you need to have a long term approach to your weight loss goals.
I Have Tried Everything And Nothing Works
I hear this very often and hopefully I have provided suggestions that will help. If you are really stuck, you must increase your activity or decrease your food. Be careful of unaccounted calories (butter on your toast, cream in your coffee). Focus on more fruit and vegetables. Make sure you are using body and diet confusion. If you still can't lose the weight? Know that being healthy will have tremendous long term benefits whether or not you reach your weight goals.
The Impact Of Age
When I was younger, I could be active all day without rest. I never tired. Now that I am older, I am ready for a nap at noon. As we age, our energy levels naturally decrease. I have read several times where someone post thyroidectomy begins exercising and learns they simply don't have the energy they did when they last worked out ten years ago. Some of that could be due to a thyroid hormone imbalance, but some of that feeling could just be the natural impact of age. If the decrease in energy is due to age? Well, to get energy we must use energy. Use a little more energy every day, and the amount of energy we have can slowly rise.
Another natural aspect of aging is that our metabolism slows down, we become less active, and we require fewer calories. When I was a teenager, I would eat five quarter ponders and it wouldn't even phase me. Now, one quarter ponder covers me for lunch and dinner! I believe there are milestone ages where our calorie needs take a nose dive. When I hit my forties, it seemed like overnight my calorie requirements just back fired on me. I'm suddenly eating turkey bacon and low fat cheese, or, hold the bacon and the cheese.
How often to step on the scale
Weight fluctuates day by day due to many different factors. You may be up a little one day, down a little the next, then back up on the third with no explanation. I set my goal for one pound per week, and then weigh myself at the same time every Saturday. But due to weight fluctuations, some Saturdays I would see amazing results while others produces discouraging results. I have found better success weighing myself every four to five weeks. I find that tends to level out the weight fluctuations. Whatever frequency you choose, just pick one that isn't going to lead to disappointment, which could lead to diet failure.
Special Consideration for Thyroid Issues?
Suppose you are Hyper or Hypo and/or don't have a thyroid. According to my doctor, the calorie deficit principle still applies. I heave read some research and some papers from doctors who disagree. Earlier I said: before you embark on weight loss or exercise, consult your doctor. That is even more important for thyroid issues because you'll want your T3 and T4 levels monitored to make sure diet changes don't result in negative effects, and that your levels stay optimal for promoting weight loss. Your doctor may guide you to eating healthier, watching nutritious, eating whole foods, and sticking to lean protein. Keep your doctor involved during your progress.
Conclusion
You have lost your thyroid, however, you have not lost your ability to lose weight. With or without a thyroid, losing weight is difficult, but it can be done. It requires life style changes that include eating and exercise to produce a deficit for losing the weight.
Want to read more? This is a cancer survivor's fitness site.
Health and Nutrition from a thyroidectomy survivor
Revision 3A
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