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Weight loss
Hi, I have been trying to lose weight. I have hypothyroidism and due to that it gets difficult. I lose slowly but gain instantly. I have a lot of fat around my belly and thigh due to which i often get conscious in public. I don't know what exact diet I should take. I have been told to take chia/flex seeds, 1 fruit a day, high fiber high protein diet but still no effect on the overall fat in my body. What diet should be good for me if I am aiming to lose weight/fat?
Height- 5'2"
Weight - 65
Medical Issues- Hypothyroidism, Irregular periods, Breathing issues
Answers (12)
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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.
Next Steps
Get your thyroid profile (TSH, T3, T4) and Vitamin D & B12 levels checked if not done recently.
Begin with a personalized calorie-deficit plan focusing on:
Complex carbs (millets, red rice, oats)
Lean proteins (paneer, tofu, dal, curd)
Anti-inflammatory foods (turmeric, ginger, leafy greens)
Limit sugar, refined flour, and packaged snacks.
Exercise: Aim for daily walks + 15 mins strength training (if breathing allows).
Health Tips
Avoid drastic calorie cuts—they can worsen hypothyroid symptoms.
Space out meals every 3–4 hours to balance energy and hormone levels.
Take thyroid medication on time (empty stomach) for best results.
Sleep 7–8 hours to manage hormonal balance and cravings.
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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)
Next Steps
You can consult for the Personalized diet plan according to proper Nutritional assessment and recent medical reports.
Health Tips
Lifestyle:
30 mins walk/yoga
7-8 hrs sleep
Stress management
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With hypothyroidism, weight loss is slow, but possible with the right routineâconsistency matters the most.
Start your day with warm water + soaked methi seeds or jeera waterâit helps boost metabolism.
Eat within 30â45 minutes of waking upâ1 boiled egg or 5 soaked almonds + 1 fruit like apple or papaya is a good start.
For breakfast, go for protein + fiberâlike 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 1â2 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 fruitâ1 fruit a day is fine, too much can spike insulin and slow fat loss.
In evening, avoid fried snacksâgo for roasted chana, makhana, sprouts chaat, or boiled eggs.
Dinner should be lightâsoup + sauteed veggies + paneer/tofu OR 1 roti + sabzi + salad.
Eat dinner before 8 PM if possible.
Drink 2â3 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 formâcook them well if you eat.
Walk at least 30â45 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 lowâit slows down thyroid and affects weight. Do short meditations or deep breathing daily.
Give your body timeâhealthy weight loss with thyroid takes patience but it stays off for long.
Next Steps
Get TSH levels checked every 3â6 months and take medicine regularly without missing.
Health Tips
If you still have any doubts or require further clarity, feel free to contact me or book a consultation. Iâll provide personalized guidance to help you achieve your health goals effectively.
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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.
Next Steps
What Your Ideal Diet Can Look Like
✨ Morning (empty stomach)
- Warm water with lemon, cinnamon OR
- Fenugreek seed water (soaked overnight)
🍳 Breakfast (within 1 hour of waking)
- 2 boiled eggs or tofu + 1 slice whole grain toast
- OR oats + chia seeds + berries
- Herbal tea (not caffeinated)
🥗 Mid-morning snack
- 1 fruit (apple, papaya, orange)
- Handful of soaked almonds (5–6)
🍛 Lunch
- 1 cup brown rice or millet roti
- 1 cup dal/chana/sprouts
- 1 cup mixed veggies (steamed)
- 1 bowl curd
☕ Evening snack
- Roasted chana or makhana
- Green tea or herbal tea
🥘 Dinner (light & early)
- Grilled paneer/tofu with sautéed veggies
- OR a bowl of dal soup with salad
- No carbs at night if you’re not active in the evening
Health Tips
📍Signs You Need to Watch Out For
If you're experiencing any of these more than usual, your thyroid might not be well-regulated:
- Constant fatigue or sluggishness
- Unexplained weight gain
- Puffiness in the face
- Very dry skin
- Cold intolerance
- Thinning hair or hair fall
- Slow heartbeat
- Heavy or irregular periods
- Difficulty breathing during light activity
👉 Make sure your TSH, T3, T4 are regularly monitored every 3–6 months and your medication dosage is adjusted accordingly.
⚠️ Your Hormonal Health + Weight
Your irregular periods + hypothyroidism could point to underlying hormonal imbalances like PCOS or insulin resistance, both of which make fat loss (especially belly & thigh) tougher. It’s worth doing:
- Fasting insulin test
- PCOS ultrasound
- Vitamin D, B12 levels
These can all impact metabolism!Fat loss is not just about food—it's about hormones, sleep, stress, and thyroid optimization. Be kind to yourself. Fat loss may be slower for you, but it will happen if you stay consistent. You're not alone in this—and you're already stronger than you think for tackling it.
For more personalized help and to guide you through a custom plan, feel free to connect with me directly at:
nine-nine-zero-three-five-eight-two-six-three-one
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Please ask me directly for personalized diet plan for you.
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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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Ms. Moumita Dutta
Dietitian/Nutritionist
10 yrs exp
Kolkata
Please ask me through. Practo App.
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Prajna Pai
Dietitian/Nutritionist
38 yrs exp
Mumbai
Hi.. Please connect directly or via Practo app for a detailed diet chart for thyroid
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Ms. Ruchi Meena
Dietitian/Nutritionist
14 yrs exp
Indore
Please ask me for a Personalised diet plan, which will help you as you expect.
Next Steps
call for query
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Ms. Neema Yadav
Dietitian/Nutritionist
6 yrs exp
Kolhapur
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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Ms. Trupti Padhi
Dietitian/Nutritionist
15 yrs exp
Bhubaneswar
Good morning pls join directly through app.
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Ms. Somya Jain
Dietitian/Nutritionist
9 yrs exp
Delhi
Please connect over consultation to help better to maintain the weight and control your period related issue
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.