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Eating frequently can help control your appetite, enhance your concentration, and maintain or increase muscle mass. To lose weight, consider having your meals every two to three hours a day to keep your body’s energy level stable throughout the day. Being obese is equivalent to gaining weight plus inviting a lot of health-related issues.
As a special case, the thyroid is one such physical condition that may cause a human body to either gain or lose weight abnormally, and it is highly distressing at all times. We are offering more insight into the subject as to how you may avert the dual dangers of being obese and suffering from thyroid.
Here’s more on eating frequently first:
Controlled blood sugar levels
When your blood sugar levels go down, cortisol levels increase resulting in cravings for sugar, increased belly fat, decreased immunity, and hormonal imbalances. This can affect how you feel about your food and can cause a feeling of pleasure and sleepiness following a large meal. Although food should be enjoyed, you begin to reach for food more even when you’re not hungry, especially while you’re stressed or bored.
Eating three or two large meals a day can slow down your metabolism and push the body to store energy instead of using it to fuel your bodily functions. Eating frequently convinces the body that it has to burn food to use it as energy.
Maintain muscle mass
Your body is constantly trying to avoid burning its stored fat to fuel. Not eating frequently makes it even easier for the body to do so as it begins to use muscle protein for fuel. Eating often will help prevent it from consuming muscle protein.
How often should you eat?
1. Have breakfast every day
Your body is deprived of food while you sleep so you must have breakfast. Your body is recovering from a “fasting” state and is low in energy. Therefore, it will use its glycogen and muscle protein for energy, not fat. Having breakfast will not only prevent the body from using muscle protein, but it will also help you start your day on a positive note and help you avoid unhealthy foods.
2. Plan your meals
Having a meal every 2 to 3 hours of the day can sound a little tough but it can be made easy with a little planning. Plan your meals a week ahead on a Saturday and go grocery shopping on Sunday.
Having frequent meals does not mean you have 4-6 large meals per day. It means you divide the three meals you normally have to 6. For example, you can have oatmeal for breakfast, an apple, green smoothie or carrots for a snack, a salad or sandwich for lunch, nuts, or a shake for your next snack, dinner, and then a final snack meal which can be a small snack or smoothie.
Foods you may eat:
Here are some good foods that you can eat to satiate your hunger without gaining any unwanted weight:
1. Greek yogurt
Greek yogurt is packed with protein and contains probiotics that keep your gut healthy. Add in some berries or a sliced mango to add flavor.
Walnuts are rich in Omega-3 fatty acids and antioxidants that help in weight loss and improve mood. You can keep a bag of walnuts with you in your bag, purse, or office drawer and have a handful when you’re hungry. Walnuts can be paired with a small piece of low-fat cheese or if you want more, you can add them to your breakfast oatmeal or lunch salad.
Apples consist of pectin and fiber which control your appetite. You can have it with your favorite nut butter to add in that Omega 3 kick.
Green, black or white tea is a great snack and it can aid in weight loss too. Tea is rich in antioxidants and according to many studies, green and white tea can improve metabolism and help burn more fat. The lesser load you put on your thymus gland, the better results you may have with your thyroid.
The special case losing weight and “curing” thyroid
The thyroid is an organ that is located in your neck. This organ holds importance because it helps in regulating your body’s metabolism levels. People suffering from thyroid are looking for a perfect way to cure their health problems forever and it is called Weight Loss. If you are overweight, you are putting stress on the organ which ultimately results in making it under-active.
It would be always advisable to not stretch the thyroid gland so far that it starts malfunctioning at an uncontrollable rate. It has the responsibility of generating two hormones called T3 (triiodothyronine) and T4 (thyroxine). Besides, metabolism and production of calcium are two of its additional and essential tasks that help in controlling the reaction of the body towards any external stimuli like illness, food consumption, stress, etc.
If the thyroid gland is not working efficiently, the ultimate impact is on your weight. If you want to ensure the healthy functioning of the thyroid glands, try to eat a healthy diet, balance your weight at the optimum level, and avoid weight fluctuations.
Metabolism is that activity in your body which helps in controlling the energy you get from the food you eat. When you feed your body full of nutritious foods from all of the food groups including fruits, vegetables, whole grains, beans, low-fat dairy, and lean protein, you are giving your body the proper fuel it needs. When you eat healthily, you are also helping to boost your metabolism and thus saving the thyroid gland a lot of hard work.
Simple ways to lose weight
If you are overweight and suffering from thyroid diseases, losing weight becomes a challenge because one can’t actively engage oneself in physical activities. Some of the simplest ways and practices that you can adopt to lose weight are:
1. Brisk Walking
Advantages of losing weight
If you are overweight, losing weight is the perfect key to improve your thyroid and overall health. This is simply because when you are overweight, your thyroid levels have to work hard to maintain optimum metabolism levels. Along with this, weight loss results in reducing the pressure on your neck and ultimately thyroid gland.
Consistency in weight and avoidance of junk and overeating also contributes towards improving the work efficiency of this organ. Not only this, in some cases, losing weight may reduce your risk of developing a goiter if you are obese, pregnant, or have thyroiditis.
Weight loss is not a magic wand!
Please note that losing weight or eating small meals every two hours won’t exactly “cure” your thyroid issues. However, losing weight would surely catalyze the entire process in a way to help you feel better and move around easily without worrying about your current body shape. We suggest you make these physical activities a part of your daily routine and lose weight to get rid of all your thyroid and metabolism-related problems!
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