Work with your doctor to get thyroid levels optimized
Take thyroid medication exactly as prescribed
Take thyroid medication on an empty stomach
Avoid taking thyroid medication with calcium, iron, or magnesium
Recheck thyroid labs regularly
Eat in a calorie deficit
Prioritize protein at each meal
Choose high-fiber foods
Limit ultra-processed foods
Control portion sizes
Strength train regularly
Add daily walking or other low-impact activity
Include cardio as tolerated
Sleep 7 to 9 hours per night
Manage stress consistently
Stay hydrated
Track food intake and body weight trends
Be patient with slower progress
Address other medical issues that can affect weight
Limit alcohol
Keep meals consistent and structured
Focus on long-term habits rather than crash diets