QuestionI am 20 years old and was diagnosed with hypothyroidism after i ahd my son which was two years ago. I was a size 7 and now I'm a size 16. I'm very exhused and have an uncomfortable feeling. I've tried diet and exercise but nothing has been working what should i do?
Answerhi victoria,
first, you must check your thyroid hormones to determine if your medications are working. weight gain, fatigue, and generalized body distortment are common in hypothyroid patients who are undertreated. second, your diet is definitely important. i would recommend talking to your physician prior to engaging in any exercise and diet.
the diet plan i generally recommend is based on the individual and not the general population. the reason is most diet plans advertised are not made for you. that is why it fails. in a hypothyroid patient, the general diet should be high protein, iodine, and low carb diet.
your daily meals should be 5 small meals and not 3 normal meals. exercise is best performed in the mornings and later afternoons, not evenings.
hardshell seafoods, poultry, seaweed and whole grains are a plus. caffeine, fruit juices, non-fat/skim milk, soy products, canned/proceseed foods and carbonated drinks are a big no. this is an example of a hypothyroid diet of a patient.
6am - 45 minutes workout which includes cardio, free weights or swimming and 10 minutes of stretching before and after. this would start your day with a 500-1000 kCal burn.
7am - post-workout meal. 1 cup of protein shake. must be taken within 30 minutes of workout.
7:30am - breakfast. 300 kCal diet. 2 whole eggs/2 slices of multigrain bread/1 cup of non-alcoholic red wine (my patients prefer Ariel Vinyards' Cabernet Sauvignon).
8:30am - normal daily work
10am - light snack/meal. 150-200 kCal diet. 1 cup of dark berries (strawberries/blackberries/blueberries), 1 slice of cheese or 1 cup of whole milk enriched with calcium.
10:15am - normal daily work with light free weight workouts on your desk or chair. most of the time, it is not even noticeable to others. abdominal workouts, upper/lower extremity strengtening, or breathing exercises while sitting!
12:30pm - lunch. 450-550 kCal diet. poultry/seafood/pork - 6-8oz. vegetables - seaweed salad with olive oil/sesame oil/sesame seeds on top of green salad. 1 apple. 1 cup of water or whole milk.
1:30pm - normal daily work
4pm - light snack/meal. 150-200 kCal diet. fruits. 1 cup of whole milk.
6pm - a light 20-30 minute walk around the block or park
6:30 pm - prepare a light dinner. dinner must always be eaten 3 hours prior to sleep. 300 kCal diet. tuna on top of mixed salad with light dressing. 1 banana. water or tea.
everyone is different. your physician would be the best person to create an individualized exercise and diet program.
i hope this helps.
