Thyroid for Dummies by Rubin Alan L

Author:Rubin, Alan L. [Rubin, Alan L.]
Language: eng
Format: epub
Published: 0101-01-01T00:00:00+00:00

Chapter 15: Living with Thyroid Problems: Diet and Exercise 177

In fact, waist size alone is a good indicator of health. Research suggests that men with a waist circumference larger than 102 centimetres and women with a waist circumference larger than 88 centimetres are more likely to have shortness of breath, high blood pressure, high cholesterol levels, and diabetes than those with slimmer waistlines. Slight waist reductions of just 5–10 centimetres can significantly reduce your risk of a heart attack.

Losing excess weight

The best way to lose weight permanently is to change your eating habits, so you eat more healthily without feeling as if you’re actually on a diet. Look on losing weight as a healthy eating plan for the rest of your life, rather than a temporary slimming phase.

Importantly, to lose weight you also need to increase your level of physical activity. Exercise burns off excess calories and boosts your metabolic rate as well as improving the fitness of your heart and lungs. Try to exercise for at least 30 minutes on five days per week. Once you are fit, aim to do more. Start off slowly if you are unfit, and build up to exercise briskly enough to work up a light sweat and make yourself slightly breathless. Try these effective forms of exercise:

ߜ Brisk walking

ߜ Cycling

ߜ Swimming

ߜ Dancing

ߜ Vigorous housework

ߜ Gardening

Don’t set yourself unrealistic targets. At first, just aim to stop your weight increasing and prevent the downhill spiral. Then look at how you can slowly lose the pounds – just one or two pounds per week soon adds up to a significant weight loss over the coming months.

Selecting a variety of foods

You’ve probably heard the phrase ‘eat a balanced diet’ many times, but what exactly does that mean? Eating a balanced diet just means eating enough of the right sorts of foods, in the right amounts, to provide all the energy, carbohydrate, protein, fat, vitamins, and minerals you need on a daily basis. A healthy, balanced diet gives you:

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178 Part III: Managing Your Thyroid

ߜ Enough energy to fuel your level of physical activity and maintain a healthy weight

ߜ Enough protein for tissue repair, regeneration, and rejuvenation ߜ Enough essential fatty acids (omega-3) that your body is unable to produce itself

ߜ At least the recommended daily amount of vitamins and minerals ߜ Enough fluid to maintain a normal water balance

Different people need different amounts of foods depending on their level of physical activity – both at work and leisure – their height, weight, age, and the metabolism they have inherited. In general, however, most people benefit from eating:

ߜ More starchy (complex or unrefined) carbohydrates, such as wholegrain cereals

ߜ More fresh fruit and vegetables

ߜ More unsalted nuts and seeds

ߜ More fish, especially oily fish

ߜ Less fat, especially saturated fat

ߜ Less processed, ready-made products

Most people obtain more than enough protein from their diet, and cutting back on fatty foods and those that are protein-rich helps to make room for more fruit and vegetables.

The food proportions that help to make up a balanced diet are illustrated on a plate diagram.

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