Weight loss with hypothyroidism is challenging but not impossible. Since you also have irregular periods and breathing issues, it’s important to take a holistic, gradual approach. Just adding chia/flax seeds or fruits won’t be enough. Your diet needs to be anti-inflammatory, balanced, and thyroid-supportive. The weight gain tendency is partly hormonal, so consistency and patience are key.

Weight loss with hypothyroidism, irregular periods, and breathing issues needs a balanced, anti-inflammatory diet and consistency. Focus on: High protein (paneer, dals, tofu), high fiber (veggies, fruits, oats) Healthy fats (seeds, nuts) Complex carbs (millets, quinoa, brown rice) Hydration & portion control Avoid raw goitrogenic foods (like excess cabbage, soy)

With hypothyroidism, weight loss is slow, but possible with the right routine—consistency matters the most. Start your day with warm water + soaked methi seeds or jeera water—it helps boost metabolism. Eat within 30–45 minutes of waking up—1 boiled egg or 5 soaked almonds + 1 fruit like apple or papaya is a good start. For breakfast, go for protein + fiber—like moong chilla, besan cheela, oats with curd, or boiled eggs + multigrain toast. Avoid packed cereals, white bread, and sugary tea/coffee. Mid-morning, have green tea or lemon water + 1 fruit like guava or kiwi (avoid banana and mango for now). Lunch should have 1–2 multigrain rotis or small brown rice + sabzi + dal/paneer/egg white + salad. Add chia/flax seeds to curd or smoothies, but just 1 tsp daily is enough. Avoid overuse of fruit—1 fruit a day is fine, too much can spike insulin and slow fat loss. In evening, avoid fried snacks—go for roasted chana, makhana, sprouts chaat, or boiled eggs. Dinner should be light—soup + sauteed veggies + paneer/tofu OR 1 roti + sabzi + salad. Eat dinner before 8 PM if possible. Drink 2–3 liters of water daily. Add tulsi leaves, ajwain water, or cinnamon tea to support thyroid function. Avoid soya chunks, mushroom, cauliflower, cabbage, and broccoli in raw form—cook them well if you eat. Walk at least 30–45 mins daily. Even slow walk post meals helps reduce belly fat. For breathing issues, avoid cold foods, dairy at night, and heavy meals. Try pranayama every morning. For irregular periods, include sesame seeds (til), flax seeds, and maintain a consistent meal schedule. Track your inches, not just weight. Sometimes fat loss shows in inch loss first, especially around belly and thighs. Keep stress low—it slows down thyroid and affects weight. Do short meditations or deep breathing daily. Give your body time—healthy weight loss with thyroid takes patience but it stays off for long.

Immediate Tips You Can Start Right Now 1. Don’t Under-Eat!     With hypothyroidism, too low calories can slow your metabolism further. Aim for 1200–1400 kcal/day, balanced across meals. 2. High-Protein Breakfast:     Start your day with protein: eggs, Greek yogurt, or a protein smoothie. This helps with metabolism and cravings. 3. Skip Goitrogens in Raw Form:     Raw broccoli, cauliflower, and cabbage can interfere with thyroid meds. Cook them always. 4. Hydration + Lemon Water:     Start your day with warm water + lemon + a pinch of cinnamon—it helps kickstart metabolism and digestion. 5. No Fruit After 4 PM:     Since your metabolism slows in the evening, consume your 1 fruit/day before lunch. 6. Strength Training (Not Just Cardio):     Aim for 3x/week of weight training. It boosts metabolism and helps with belly & thigh fat. 7. Improve Sleep & Stress     Poor sleep = hormone imbalance. Prioritize 7–8 hrs/night and try yoga, deep breathing for stress.

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Belly fat is often considered "stubborn fat" and can be particularly challenging to reduce. Focusing only on a high-fiber diet may not be effective and could even lead to issues like constipation if your water intake isn’t properly balanced. Fiber works best when paired with adequate hydration, so it's essential to first understand how much water your body needs daily. Additionally, reducing body fat is not possible through diet alone. Calorie burning through physical activity plays a crucial role. That’s why a personalized exercise plan, tailored to your health and lifestyle, is essential. Before starting any weight loss plan, it's highly recommended to consult with me ,I can help you create a balanced, sustainable approach that fits your individual needs and supports long-term success.

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Thanks for sharing that - it’s definitely not easy dealing with all that once , but you’re not alone and good news is there are ways to manage everything together. Here is gentle, realistic plan for you that takes into account your hypothyroidism, irregular periods and weight loss 1. Medical check-in TSH , free T3 and free T4 Insulin resistance markers Vitamin D, B12 , iron / ferritin Hormone:LH, FSH , testosterone and estrogen/Progesterone levels 2. Foods : Focus on anti inflammatory and thyroid-supportive Eating: Balanced meals: Each plate — lean protein + healthy fats + fiber rich carbs Support your thyroid Selenium rich - Brazil nuts, sunflower seeds Iodine ( but not excessive) -dairy, iodised salt Zinc - pumpkin seeds and beans and meat Reduce inflammatory foods : avoid to much sugar, Processed carbs and fried Gluten : Dome people with hypothyroidism fell better avoid Gluten. 3. Physical activity With hypothyroidism, low impact exercise Walking-30-40 min/day Yoga or Pilates: 2-3x / week Strength training- to boost metabolism 4. Cycle and hormones support Seed cycling: Using flax / sunflower or pumpkin/ sesame depending on Your cycle can help balance hormones naturally Track your cycle 5. Supplements: ( with doctor approval) Vitamin D3 Selenium Myoinositol + D chir inositol Magnesium glycinate ❤️ Be kind yourself Weight loss with hypothyroidism is slower - it’s not your Fault. Even 1-2 kg/ month is progress .

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