Setting Fitness Goals with Hypothyroidism
Hypothyroidism is a beast. There are so many symptoms, side effects, and missed diagnoses that it is a whole series of posts all on it’s own. But this post is about dealing with the issues of weight loss, fitness, and healing. First, I am not a doctor. These are simply things that have worked for me. If you have or think you have hypothyroidism, then you need to see your doctor and set up a plan together. You cannot simply start trying to get fit and healthy the way you did before your thyroid revolted. It just won’t work and you will get discouraged. Here are a few helpful tips when you begin to set fitness and health goals.
- Start small. With every single goal. Weight loss goals, time spent working out, changing eating habits, etc. are all big projects. When your thyroid has zapped your energy level and whacked out your hormones everything takes more time. Give yourself grace. It may take longer, but you can and will get to your goals!
- Do not make weight loss your number 1 goal. Setting a generic goal of “I’m going to lose 50 pounds by November 11th” may or may not be realistic. Quite often, women with hypothyroidism will lose inches and gain energy before the scale really begins to move. Use goals like going down one size, committing to exercising 4 days a week, making better eating choices, going 3 days with only one cup of coffee, etc. Don’t get caught weighing yourself to death!
- Be prepared to work. Everything takes longer, is more difficult, and seems like a much stepper uphill battle with hypothyroidism. That’s OK. Nothing worth having ever came easy. That includes health and fitness to those whose thyroids go kaput.
- The fact that you are reading this shows that your heart is in the best possible place! You are looking for health and healing and every baby step is a giant leap in the right direction.
- Don’t stop with just looking up information. Decide to succeed in reclaiming your health. You’ve got this! Your health is worth the fight. Let’s beat hypothyroidism together!
A Short Version: My Fitness Story
I took a Beachbody Challenge and did 3 rounds of 21 Day Fix, which is a perfect workout for busy homeschooling moms since each workout is only 30 minutes in length! I lost 4 pounds and 9.5 inches after just the first round. That’s super exciting for someone with hypothyroidism, which makes losing weight and inches nearly impossible at times. Now, almost a year later, I’ve lost about 40 pounds and am feeling better than I have in years. My thyroid still gives me trouble, but I can tell that my body is healing and with God’s grace, I will beat hypothyroidism!
Why I Choose to Workout at Home
There are so many great at home programs available, and I prefer home to gym for multiple reasons and cost is a huge factor, especially with having to pay for childcare! The others are modesty, not being coordinated enough for group classes, feeling like the time in the car to and from the gym is wasted, never having a “regular” schedule, and the kids always catching some sort of ick in the childcare center. I also don’t have to worry about feeling goofy for being uncoordinated or graceful like an elephant on roller-skates when I’m learning a new workout or move.
My Current Workouts:
Other Workouts I Love:
And I’m so excited 21 Day Fix Extreme is debuting this month! I’ll be grabbing a copy to begin ASAP!
I have discovered that when I exercise, it really helps my energy levels and keeps down the joint pain that comes with hypothyroidism. It also helps relieve a lot of the stress of everyday life and special needs parenting.
What decisions are you making to become a stronger and healthier you?
I am there as well! I was thinking about doing 21 Day Fix but decided, for now until I start to save up, one of my goals would be trying to run a 5k in September and using the C25K app and Samsung Health app to help me along. C25k means Couch Potato to 5k, and it really paces you out really well. The Samsung Health App counts your steps and you can put your foods in and how much you sleep and show you by the end of the week how you do. I don’t use all of it but it encourages me to keep moving. I also started reading Dr. Don Colbert’s book “Let Food Be Your Medicine” and “Eat Right For Your Blood Type” by Dr.Peter I. D’Adamo. Do you have any suggested books for hypothyroidism?
Hi Elizabeth! I love the Stop the Thyroid Madness book, site, and support groups on Facebook. I have recently been advised to go on the ketogeneic diet that is written about in the book The Art and Science of Low Carbohydrate Living. It is high protein, moderate good fat and low carb which is very different than the version you see on Facebook and Instagram that is really high fat. My ND thinks it will help with healing my adrenal glands. I still love the 21 Day Fix workouts, though 🙂 And I make myself do PiYo to keep stretched out.
Hi there! I am doing the 21 day fix. I have Hypothyroidism. I have been on the program for three rounds. I am starting round 4. I have not lost any weight. I was strict on the diet until a week ago when I got discouraged but have not gained any back. I have missed two workouts this week because I was discouraged. I have found that alot of the foods I choose from the list are goitrogenic. Like strawberries, broccoli, cauliflower, spinach and kale are a huge no for those with an inactive thyroid. I am just wondering how you have handled this and what foods you choose to eat that seem to fill the requirements and your belly? Thanks!
I actually eat all those foods. There is debate in the medical field but most nutritionists agree that it would take a ridiculous amount of any of those foods to cause thyroid issues. I do make sure to cook all the broccoli and cauliflower. Aside from weight, are you losing inches? Are you feeling better? If yes, then you system may be healing and that can take some time. If you are not, then I would ask your doctor to run a full thyroid panel (T3, T4, free thyroid hormones, TPO, TSH, etc.) and look at the whole panel to see if there are other things that need to be treated. I’d also look at the Stop The Thyroid Madness site and look for one of their recommended doctors in your area. Conventional thyroid treatment is often more damaging that beneficial and if you can find a doctor that looks at your whole health and not just the normal thyroid tests most md’s run, you will have a much better chance of healing your thyroid and getting completely back on track.
Dietary changes I made were going almost completely paleo. The gluten-free diet many thyroid patients find helpful was not enough so I continued cutting out things like diary that caused issues until I found a diet that worked well for me. Currently, I am managing my thyroid conditions (with my doctor) naturally with supplements and for the moment no longer need prescription thyroid meds. I would advise asking your doctor before making any significant changes.