Prioritize whole, unprocessed foods. Focus on lean proteins (chicken breast, fish, beans), plenty of vegetables, and complex carbohydrates (brown rice, quinoa, whole-wheat bread). Limit sugary drinks and processed foods. Aim for a calorie deficit of 500-750 calories daily for sustainable weight loss. This translates to approximately 1-1.5 pounds of weight loss per week.
Strength Training
Incorporate strength training at least twice a week. Target all major muscle groups. This builds muscle mass, boosts metabolism, and improves body composition. Consider exercises like squats, lunges, push-ups, and rows. Aim for 2-3 sets of 8-12 repetitions for each exercise.
Cardiovascular Exercise
Include at least 150 minutes of moderate-intensity cardiovascular exercise weekly. This could be brisk walking, jogging, swimming, or cycling. Aim for at least 30 minutes most days of the week. Increase intensity and duration gradually.
Hydration is key. Drink plenty of water throughout the day. Water aids digestion, reduces hunger, and supports overall health. Aim for at least eight glasses daily.
Consistent sleep is crucial. Aim for 7-9 hours of quality sleep nightly. Lack of sleep can disrupt hormones that regulate appetite and metabolism.
Monitoring Progress
Track your food intake and exercise. This helps you stay accountable and identify areas for improvement. Regularly weigh yourself, but focus more on how your clothes fit and how you feel.
Consult a healthcare professional. Before making significant dietary or exercise changes, especially while taking Synthroid, discuss your plan with your doctor or a registered dietitian to ensure it’s safe and effective for you. They can help you create a personalized plan to support your weight loss goals and medication.
