While this may not be news to you, weight gain is not always your (or anyone else’s) fault!
Environment plays a role.
Genetics plays a role.
Biology plays a role.
Millions of people – perhaps even yourself – have tried many diets, exercise programs, and lifestyle changes … and have little to show for their efforts.
While the introduction to this article may sound like an infomercial, its message is nonetheless an oft-ignored fact in today’s appearance-driven (shallow?) society: a large number of factors influence weight – and some are beyond a person’s control.
See if you identify with any of the following:
– You’ve tried more than three calorie-restrictive diets.
– You’re gaining weight despite not changing diet or exercise routine.
– You have trouble losing weight regardless of how much you work out.
– You just feel that your metabolism is wonky and slow.
– You could lose weight at one time but not anymore.
Do any of these statements ring a bell?
If so, you may suffer from a condition known as Leptin resistance, also known as “thyroid resistance.”
The terrific news here is you can make changes to reverse leptin and/or thyroid resistance. All you need is the right information – and you’ve come to the right place for that!
Here are six ways to lose weight when your thyroid is resisting:
1. Incorporate a moderate HIIT routine
Many people trying to lose weight are either doing the wrong kinds of exercises or ineffective exercises. Additionally, some individuals actually over-exercise which produces excess cortisol (a fat-storing hormone) and alters insulin levels. Too much activity can actually cause someone who’s thyroid-resistant to gain weight!
High-intensity Interval Training, or HIIT, is perhaps the best type of exercise to boost thyroid hormones and lose weight. Someone just starting out an HIIT routine may want to begin with only one session of 10-30 minutes per week, increasing frequency and intensity as their fitness level permits.
2. Optimize your diet
The standard American diet (SAD) is full of heavily-processed garbage. In fact, Western countries as a whole are collectively bad at eating healthy, fresh foods – opting instead for convenience (hence why fast food joints are so popular.)
Optimizing your diet is critical to counteracting thyroid resistance and losing weight. And for some, ‘optimizing’ may require some serious dietary shifts.
For one, it’s necessary to eliminate all sources of unnaturally adulterated foods and eat a whole food diet, if possible. If you’re unable to do so, start out by quitting fast food and getting rid of the sugar.
This is perhaps the most difficult step, but an absolutely crucial one for reversing thyroid resistance.
3. Don’t eat large amounts of protein
While the prior step was the most difficult, this one may be the most controversial. Standard and conventional weight loss advice often includes the consumption of large amounts of lean protein – and, in many cases, this advice is correct.
Not so if you have a problem with your thyroid gland.
The reason is that eating lean protein with every meal boosts leptin levels, which causes the growth of your fat tissues. Less controversial is the reduction or elimination of fructose – otherwise known as sugar.
Just to be clear, lean protein is very healthy and beneficial for our body and brain. In fact, we need protein to function. We just don’t need large servings of protein every day.
4. Beware of calorie-restricted dieting
If your thyroid is out of whack, calorie-restrictive dieting may do more harm than good. Calorie restriction is defined as consuming anything less than 1,500 calories per day.
In a study published in the journal Obesity, researchers found that participants in a weight loss competition who relied on a strict calorie diet tested for severe metabolic damage lasting over six years upon the competition’s conclusion.
The result? The participants’ resting metabolic rate (RMR) – the number of calories burned while at rest – decreased by 35 percent.
5. Improve your sleep
Sleep is one of the most underappreciated factors concerning weight loss.
Poor sleep is linked to an increase in blood sugar levels, insulin levels, and thyroid and leptin resistance. Irregular sleeping patterns and poor sleep hygiene may reduce weight loss results by as much as 200 percent!
If you have difficulty sleeping, consider supplementing with 5-HTP, GABA, and/or melatonin. As always, consult with a registered health professional prior to taking any medication or supplement.
6. Optimize thyroid hormone conversion
Basically, there are two thyroid hormones vital to proper thyroid function: T3 and T4. Ideally, your body converts T4 to T3 without any problems – but this isn’t the case with thyroid resistant folks.
The most natural way to improve T4 to T3 conversion is through adequate supplementation. The most essential of these supplements include selenium and zinc. Selenium helps balance the immune system to reduce inflammation; while zinc enhances T4 to T4 conversion.