Work with your doctor to optimize thyroid hormone treatment
Take thyroid medication exactly as prescribed
Take thyroid medication on an empty stomach
Avoid taking calcium, iron, or antacids close to thyroid medication
Recheck thyroid levels regularly
Aim for a modest calorie deficit
Prioritize protein at each meal
Eat mostly high-fiber, minimally processed foods
Limit sugary drinks, sweets, and refined carbs
Control portion sizes
Strength train regularly
Add daily walking or other low-impact activity
Include some cardio each week
Sleep 7 to 9 hours per night
Manage stress consistently
Stay hydrated
Track food intake and body weight
Be patient with slower progress
Address other factors that affect weight, such as menopause, medications, and insulin resistance
Seek guidance from a registered dietitian if needed