Brief Answer:
diet and exercises both are important

Detailed Answer:
Hi XXXXXXX

Thanks For posting the query.

Weight gain is a common in thyroid disorders. In thyroid the BMR, basal metabolic rate, is greatly reduced and one begins to gain weight. Therefore, it is important to follow a diet and activity routine that provides just the right calories to manage weight and keep the thyroid activity under check. However, making positive changes for increasing the metabolic rate is equally important.
For your convenience, here are some dietary guidelines that may help you in meal planning:
•     Prefer healthy home cooked meals; as there is better control over the ingredient’s quality and quantity.
•     Take the food you intend to eat in one serving to avoid overeating.
•     Include foods like wheat XXXXXXX high fiber breakfast cereals, high-fiber breads and whole wheat pasta. Rich in insoluble fiber, they add bulk to diet and keep you full for a long time.
•     Avoid sweets; wherever possible take the preparations without added sugar, honey or Jaggery. Completely avoid the artificial sweeteners.
•     Whole pulses and legume should be included for improving the protein profile of meals. They are good sources of fiber as well.
•     Completely avoid refined wheat flour, juices etc. as they get digested easily, and cause cravings for high calorie foods.
•     Cut down on dietary fats, especially saturated fats like ghee, cream, butter and coconut oil. Instead include unsaturated fat sources like oil of groundnut, rice XXXXXXX corn, canola, olive etc. But at the same time limit the intake of oils and fats to as less as possible. Low fat butter may be taken once a week.
•     Begin the lunch and dinner with clear soups, skimmed buttermilk, green salads or XXXXXXX warm water.
•     Add Fluids like fresh lemon juice, green tea, coconut water, and fresh soups in between the meals. These fluids keep the body hydrated and boosts metabolism. Aim at consuming at least 3 liter fluids every day.
•     Include low fat milk and its products in the diet.
•     Stock the kitchen with fresh fruits, salad, vegetables etc., to minimize unnecessary visits to market.
•     Make wise choices while shopping, read the food labels carefully. Avoid buying the high calorie foods.
•     Minerals- Always use the iodized salt, as Iodine deficiency is the most common reason of thyroid problems. Also include barley, sesame seeds, wheat germ to increase the copper and selenium content in the diet.
•     Avoiding Goitrogens- Foods that contain Goitrogens should be avoided. Avoid Broccoli, Brussels sprouts, asparagus, cabbage, cauliflower, reddish, sweet potato, turnip etc. in raw form. However, these may be taken after cooking. But completely avoid Soy and its products as they interfere with normal thyroid function in all forms. Strawberry, peach pear and grapes are also not allowed in this thyroid dysfunction.
•     Avoid Cashew, almond, walnuts, pine nuts, flax and pumpkin seeds. You may however take Hazelnut, sesame, sunflower seeds and in limited quantities coconut also.

Go for regular exercises, brisk walk for 45 min is considered ideal for weight loss. You may start with 15 min and gradually add 2-4 minutes every day to reach 45 minutes. Try sit ups and abdominal crunches to tone up the abdominal muscles. Certain yoga asana, like Sarvangasana, janu shrisasana, matsyasana and halasana are helpful in improving thyroid function.
It is important to be active as much as possible. Also make small lifestyle modifications like, eating food on time, avoiding activities like reading and watching TV while eating. Also, it is important to avoid unnecessary visits to restaurant and supermarkets. Sleeping on time and taking sufficient sleep helps in maintaining the metabolic rate.

Remember that weight loss is a slow process and requires patience with focus. Set realistic goals and work towards achieving them.

Meenakshi

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