Underperforming Thyroid The thyroid serves as a key metabolism regulator, dictating how efficiently the heart beats and muscles contract, how quickly the body turns nutrients into energy, and how well we burn off stored fat. When thyroid hormone production falls, metabolism can also decrease by as much as 40 percent. Yet as many as four in 13 women
suffer from a thyroid hormone deficien- cy, says Toronto naturopathic doctor Natasha Turner, author of the new book The Hormone Boost. “You can diet and exercise until you are blue in the face, but if your thyroid is out of balance, you won’t achieve the body you’re looking for,” she says. “It’s a common cause of weight gain.” What to do: Get tested for levels of
thyroid stimulating hormone (TSH) and, if possible, T4 (thyroxine) and T3 (triiodo- thyronine) also. TSH signals the thyroid to make more T4, the inactive form of thyroid hormone that is converted into T3, the form the body is able to use. Abnormal blood levels of any of these can impact metabolism adversely, and a TSH test alone may be unable to identify a problem, caution Smith and Turner. In some cases,
medication may be re- quired. Otherwise, move to embrace lifestyle habits
that
reduce stress levels, because the stress hormone cortisol can inhibit thyroid function. Get eight hours of sleep; sleep deprivation also impairs thyroid function. Eat lots of fiber, which helps the body eliminate excess estrogen and other thyroid- damaging metabolic byproducts. Also, stock up on foods containing tyrosine (almonds and avocadoes), and selenium (Brazil nuts). In some cases, if an iodine deficiency is at play, a doctor may suggest iodine supplements or iodine-rich foods like kelp and sea bass.
Imbalanced Gut The trillions of microorganisms in our gut have a profound impact on our ability to maintain a healthy weight, says Dr. Raphael Kellman, a New York City physician
practicing functional medicine and author of The Microbiome Diet. “The gut bacteria are the gatekeepers of the calories that enter our body,” he explains. Research shows that certain species of bacteria aid in the metabo- lizing of carbohydrates, while others help break down fats and protein. Some turn on genes that fight inflam- mation; others influence how well the body responds to insulin. Diversity and balance of helpful bacteria species are keys to health. “If changes in the percentages of certain bacteria occur, the microbiome loses its ability to help us maintain a healthy weight,” says Kellman. In one landmark 21st-century study by Univer- sity of Colorado researchers, swapping the gut bacteria of a skinny mouse with that of an obese one made the skinny mouse gain weight. What to do: Go easy on antibiot-
ics, which can wipe out gut bacteria diversity. Load up on fermented foods like kim chi, sauerkraut, kefir and yogurt. Eat lots of inulin- containing plant fiber to give desir- able bacteria something
to chew on, and con- sider taking a probiotic supplement until weight loss and health goals are achieved.
Overdoing Diets As The Biggest Loser contestants learned, los- ing too much weight too fast can bring metabolism to a screeching halt; the body, coaxed into starvation mode,
moves to conserve fuel and store fat.
“If you try to lose weight by
drastically slashing calorie intake and going crazy on the cardio machines, you’ll do more harm than good,” says Turner. Perform- ing intense cardiovascular exercise such as running, cycling or swim- ming for more than 45 minutes can make cortisol levels surge,
accelerating muscle loss and impairing the immune system. That’s counterpro- ductive because muscles burn calories at rest, too. Consistent over-exercise can also prompt the stressed body to respond in a fight-or-flight fashion, storing more belly fat and leading to the “skinny but fat” body composition common among models and marathon runners, she says.
Skipping meals can prompt the
key thyroid hormone T3 to fall off too, further slowing metabolism. Plus, six weeks into a restrictive weight-loss pro- gram, levels of the feel-good hormones dopamine and serotonin also start to decline, killing motivation and fueling cravings. The result is a weight plateau or even weight gain. What to do: Unless walking,
limit workouts to 40 minutes, advises Turner. Instead of slogging away at a steady pace on the treadmill, try intervals (short, high-intensity efforts separated by brief rest periods), which have been shown to boost both fat burning and cardiovascular fitness. For example: five-minute warm-up, one-minute run at fast pace, one-minute run at moderate pace, repeat 10 times, five-minute cool-down. Also, incor- porate strength training into three workouts each week.
Include some fat, protein and
carbohydrates with every meal. If insist- ing on counting calories, shoot for 450 to 500 per meal and 150 per snack for women; 500 to 600 per meal and 200 to 300 per snack for men. Every week to 10 days, enjoy a carb-loaded “cheat meal” such as pancakes or pasta; it supports any languishing thyroid and feel-good hormones, gives associated neurotransmitters a jump-start and keeps us from feeling deprived.
Dark, Cold, Stressful
Workplaces Alan Hedge, Ph.D., a workplace design researcher with Cornell University, in New York, says women, who tend to have less muscle and body hair to provide natural warmth, are at particu- lar risk of packing on pounds due to an overly cold environment. “When the body is cold, it adapts by laying down insulation, which is fat,” he says. Even without eating extra calories, if we’re
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