Struggling with Weight Loss? Here's How to Support Your Thyroid and Reach Your Goals
You’ve probably heard it before: “It’s my thyroid!” Many people who struggle with weight loss point to thyroid issues as the culprit. And yes, it can be a legit struggle—especially for women. But if you’ve been wondering how thyroid issues (like hypothyroidism) affect weight loss and if there are any real ways to support a sluggish thyroid, I’ve got some answers for you.
A Quick Primer on Hypothyroidism
Hypothyroidism, or a low-functioning thyroid, is more common in women, and it can bring a host of uncomfortable symptoms, including:
Fatigue
Low mood
Constipation
Dry skin
Fertility issues
But perhaps most frustrating of all? It can also slow down your metabolism, making it harder to lose weight and easier to gain it.
In fact, studies suggest that people with mild to moderate hypothyroidism may experience a metabolic slowdown of 140 to 360 calories per day. So, while weight loss is never easy, it can feel even more difficult when your metabolism isn’t working as efficiently.
Here’s What You Can Do Instead of Relying on Restriction or Extreme Workouts
If you’ve been struggling to lose weight with hypothyroidism, the last thing you want to do is double down on extreme dieting or punishing workouts. That approach often leads to burnout and frustration.
Instead, here’s what really works—and it’s a process you can use whether or not you have thyroid issues.
1. Nail the Basics First
Many people with hypothyroidism dive into extreme or specific diets they’ve read about online. But in reality, a solid foundation of consistent, healthy habits is the key.
Focus on these simple strategies:
Eat minimally processed foods: Stick to whole, nutrient-dense foods most of the time.
Stay active regularly: Aim for consistent movement—whether it’s walking, yoga, or light strength training.
Prioritize sleep: Aim for 7-9 hours of quality sleep each night.
Eat mindfully: Slow down and tune into your hunger and fullness cues.
If these feel too basic, ask yourself: How well am I already doing these consistently?
2. Target Specific Nutritional Gaps
Hypothyroidism can sometimes be linked to nutritional deficiencies, which can make it harder to manage your weight and overall health.
Some common deficiencies that can affect thyroid function include:
Iodine
Iron
Selenium
Copper
Zinc
Tyrosine
Filling in these gaps with whole foods (or a multivitamin if needed) can support thyroid function and make it easier for your body to maintain a healthy weight. You can also check out my Instagram for practical nutrition tips and meal ideas to help you stay on track.
3. Envision a Healthier Future, and Start Acting on It
Develop a crystal-clear vision of what a healthier you looks like. What does your life look like when you feel energized, confident, and strong?
Then, start taking action on that vision. For example, if your healthier future self runs up the stairs without feeling winded, start by taking the stairs today—no matter how hard it feels.
It’s often small actions like this that build momentum and fuel motivation, not the other way around.
The Bottom Line
While hypothyroidism may present some unique challenges to weight loss, the approach for overcoming these hurdles isn’t all that different from anyone else’s. By focusing on the basics, addressing nutritional gaps, and building small, consistent habits, you’ll be supporting both your thyroid and your long-term health.
If you’re looking for more in-depth guidance on hypothyroidism, check out this resource from Thyroid Foundation of Canada.
You’ve got this, and you don’t have to do it alone. Whether you’re managing thyroid issues or just want to feel your best, remember that small steps can lead to big changes. Keep showing up for yourself—you’re worth it!
