Welcome to this week’s episode of Thyroid Strong where I describe five different strategies on how you can lose weight with Hashimoto’s. There are clear essential steps to incorporate into your every day routine that will make a dramatic difference in how you feel and will help you reach your goal weight.
What is the best way to lose weight with Hashimoto’s? In working with your functional medicine practitioner, properly managing your thyroid hormones within optimal range, make sure your diet is in a caloric deficit, proper protein intake, reset your circadian rhythm, and your workout regimen should reflect those inside Thyroid Strong program with functional movements, 3-4 days of resistance training a week, and workouts 20-30 minutes in length.
Thyroid Hormones & Adjusting Your Diet to Lose Weight with Hashimoto’s
The most important thing to manage first are your thyroid hormones. They need to be within optimal range, not conventional range. Next, adjust your diet to prioritize 30 grams of protein minimum per meal and write down everything you eat to introduce a 10-20% caloric deficit. There must be a caloric deficit in order to lose weight.
Prioritizing Sleep and How You Workout to Lose Weight with Hashimoto’s
New research suggests rising at the same time every day to reset your circadian rhythm along with six hours of uninterrupted sleep. Sleep and your workout go hand in hand due to your cortisol levels. Make sure to work out during the day to not spike your nightly cortisol levels. During your workout, remember functional movements like a hinge, squat, push, pull, carry, lunge, and anti-rotation, heavier weights, low reps, and longer rest breaks.
In This Episode
Thyroid hormones within optimal range [1:38]
Including a caloric deficit strategy into your diet [4:46]
Prioritizing protein to stimulate muscle protein synthesis [6:26]
Rise at the same time every day and get your work out in during the day [9:38]
Accessories to help you sleep [10:32]
How to workout without burning out with Hashimoto’s [12:12]
Questions to ask yourself if you want to lose weight with Hashimoto’s [15:07]
“Thyroid hormones are required for every metabolic process in the body, including maintaining your muscle mass, our digestion, everything.” [2:08]
“So write down everything you’re eating, put it into an app, make it really easy.” [6:06]
“Animal protein is a more readily available protein source to be absorbed over plant protein.” [8:56]
“The newer research shows six hours uninterrupted is the key.” [9:22]
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Listen to the episode on Apple Podcasts, Spotify, Stitcher, or on your favorite podcast platform.
- Thyroid hormones within optimal range versus conventional range
- How caloric deficit works to regulate weight loss
- How much protein to include with every meal with Hashimoto’s
- Establishing a great circadian rhythm and accessories to help
- A great workout regimen to follow with Hashimoto’s to reach your goal weight
Link’s mentioned in this episode:
Follow Dr Emily Kiberd:
If you want more information on when the next round of Thyroid Strong workout program goes live, join the waitlist for all the early bird discounts, bonuses, and details.
Links you may want to check out:
If you are struggling with fatigue due to Hashimoto’s: https://www.dremilykiberd.com/fatigue/
If you are wanting to lose weight with Hashimoto’s: https://www.dremilykiberd.com/weight/
Wondering the top 3 mistakes you may be making in your workout with Hashimoto’s: https://www.dremilykiberd.com/strong/