How quick-fix weight loss can damage your metabolism
Are you looking to lose a few extra kgs in the New Year? Perhaps you’re looking at rapid weight loss programs and calorie restriction to help? This can actually do more harm than good.
While you might lose some weight to begin with, these approaches can impair your metabolism. But the good news is you can lose weight safely without sabotaging your efforts.
The key to a healthy metabolism: the thyroid gland
Although it is small, the thyroid gland is pretty much the most important gland when it comes to weight loss!
Every cell, tissue and organ in the body relies on the thyroid in some way. It runs the metabolism of the whole body – which isn’t just how many calories you burn, but how fast or slowly the chemical reactions occur.
When it comes to your metabolism, the two thyroid hormones to know are T4 (inactive thyroid hormone) and T3 (active thyroid hormone).
The thyroid produces T4 and a small amount of T3. But the majority of T3 needs to be created by T4 converting into T3. If the conversion process is impaired, it can create reverse T3 - another inactive form that does not support the metabolism.
Unfortunately, the thyroid is also a very vulnerable gland. It is a sponge for toxins such as heavy metals, soaking them up and becoming damaged in the process. This can lead to reduced production of thyroid hormones, as well as poor conversion of T4 to T3 and even cellular hypothyroidism (when your cells become resistant to thyroid hormones).
Many factors can influence the thyroid’s function, including stress, gut health and nutrient status. But around this time of year, the most common cause behind a sluggish thyroid is crash-dieting.
How rapid weight loss & calorie restriction can impair the thyroid
There are several mechanisms between dieting and the thyroid that we need to consider.
First up, there is the most direct connection. Studies have found that calorie restriction can drop your T3 levels. Reduced T3 means a lower metabolism.
Another big player is stress. Stress can also reduce the conversion of T4 to T3 and impair your metabolism. But when I say stress, I don’t just mean mental stress. In fact, calorie restriction and fasting are two common causes of physical stress!
A calorie-restricted diet is also likely to be deficient in micronutrients. If you don’t get plenty of the key nutrients needed for a healthy thyroid, your metabolism can take a hit.
So how can I lose weight without affecting my thyroid?
Great question! A lot of it comes down to focusing on the quality of your diet and making sure your thyroid is happy and healthy. Some simple steps I often recommend include:
Focusing on nutrient-dense foods rather than restricting calories
Eating plenty of high-volume foods (foods that contain a lot of water or air such as veggies and popcorn)
Including foods that are rich in thyroid nutrients
Getting a good amount of protein and fibre to keep you feeling satiated
Assessing your thyroid function to see if it’s playing a role in your weight struggles
Looking for more tips to shift the pandemic kgs? Give this article a read.
Want to get healthy and happy - without damaging your metabolism?
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