It has been a long process, and I often find I am fatigued, and struggle to keep going. I can find 101 reasons not to exercise, but the stubborn part of me takes over thankfully!
I was recently listening to Lysa Terkeurst, can't remember which book, but she was lamenting the lack of a thigh gap, and I was like, what in the world? She needs to see my thighs; when I walk it sounds like piston slap...honestly! Apparently, with all the workouts I have been doing I should have a six pack to rival Jillian Michaels. Well, somehow, it just didn't happen. Anyway, not letting that bit get me down too much, as I have birthed ten babies, so my stomach is kind of stretchy, very stretchy.
So, why is it harder with hypothyroidism to lose weight? The answer lies in the thyroid gland, it is basically responsible for regulating the body's metabolism. Metabolism is the body's process of converting the food, and water you consume into energy for now, or later. If you consume more than your body needs, it will be stored as fat. So, with an underactive thyroid gland (hypothyroidism) you will not burn energy any where near as fast, and even if you eat practically nothing you can still put on weight. I have heard people say about creating a calorie deficit, sounds so simple, doesn't it? Less calories in, more burned up converts to weightloss, but this doesn't happen in a hypothyroid state. It is also why I always feel cold!
So, this January I made a promise to myself that I would do a minimum of four workouts a week and stick to it (and lose a stone *gulp*). I had good news in January; my thyroid hormones were in good range. However, fast forward to March, and I was starting to feel really sluggish again, and the 3lb I had lost had been gained, along with another 3lb. Very disheartening when you have reduced to 1600 calories a day maximum. I was re-tested, and my results were worse than when I was originally diagnosed! So, an increase in meds, and back to the exercise. My main focus is to keep the workouts going, I have actually built up to six workouts a week now, just having a rest on Sunday. I use Davina, and Jilian Michaels, mainly becuase they make the workouts tough enough to be effective. I also use weights.
Whether you are losing weight or not, exercise is important, and even more-so with hypothyroidism. Exercise in everyone raises the good blood cholesterol (HDL) and lowers the bad (LDL). In a hypothyroid person the cholesterol is likely to be raised. It is important that we all get exercise. In a recent study, those older folk who engaged in regular exercise, and fitness such as zumba, pilates, and tai chi had less falls. Balance is important, especially as we get older, as it is so easy to fall. If we improve our balance, then it means we are less likely to fall.Another reason I like Davina's workouts, as the ones with Mark, and Jackie Wren have lots of core stability.
Another good reason for exercise is that being hypothyroid means you are at higher risk of osteoporosis, why? It can be due to taking too much levothyroxine, or just generally the way the bones are affected. That is why optimal medication levels is advised. Unfortunately, menopause can also lower bone density leading to osteoporosis, but this risk can be managed by guess what? Yep, weight bearing exercises. These exercises help improve bone health, and improve strength.
Lastly, exercise can raise the levels of serotonin, which contributes to our well being, and a feel good factor. Hypothyroid people have low levels of this.
My approach now, is to stick to the daily workouts, make sure two of the sessions involve weights, and to watch the quality of the food I am consuming. It is even more important to eat well with hypothyroidism, as to lose weight you will have to limit the calories, but also make sure you are packing in adequate nutrition, so a typical day for me might be:
Porridge for breakfast, with prunes, dates, and a fig.
soup, and two slices of wholemeal bread for lunch.
Salad with home made coleslaw, beets, cucumber, boiled egg, pink salmon, garlic bread, and small slice of home made cake.
You will be wanting to limit red meat to three portions a week, increasing omega 6 and 3 by eating oily fish, and eggs, and eating loads of vegetables, and I stick to two other fruit a day, so I am getting my five a day, or more!
Another thing is to eat foods that increase metabolism, as you will be looking to speed this up if you are hypo, or not. Foods such as kiwi fruit, bananas, fish, eggs, avocado, green tea will help, but it is good to eat, and see what you find, as everyone is different.
So exercise:
1) Helps regulate normal levels of cholesterol.
2) Can help increase metabolism.
3) Helps combat osteoporosis.
4) Raises levels of serotonin.
5) Can help balance.
6) Helps lower, and regulate blood sugar.
7) Reduces your risk of heart, and circulatory disease.
I could probably think of more, but having taken into account just these benefits, I don't think anyone can have an excuse for not including exercise. I haven't included weight loss here, as I am mainly talking as a hypothyroid, and if I lose my stone by the end of the year, well, fantastic! If I don't, I will still keep plodding. My encouragement to you, whoever you are, hypo or not, get out there and do something; swimming, walking, weights, aerobics, swimming, cycling, dancing, just do something!
