Encouraging Health

You’re eating right and working out, yet your pants keep getting tighter. What’s the deal? Could be your thyroid.

A sluggish thyroid — even one that is just a tad slow — can cause you to pack on the pounds. Read on to learn who’s most at risk . . .

The Thyroid-Weight Connection
As much as 2% of the U.S. population may have an underactive thyroid — called hypothyroidism. Women over 40 are at highest risk, but anyone can have it. And it matters, because your thyroid — the tiny gland right below your Adam’s apple produces hormones that control your metabolism. Too-low levels slow down everything, so your body burns fewer calories.

Strategies for Getting Slim
If your thyroid tests fine, try these tips for battling the bulge or getting over a weight loss plateau:

Revisit how many calories you really need. It changes with age and activity level.

Double-check your idea of a normal portion size: Here are three tips.

1. Retrain Your Eyes
Whether you are trying to lose weight or simply maintain your weight, controlling the amount of food you consume is just as important as the food choices you make. Simply by eating reasonable portions, you can eat the foods that you enjoy and still take off pounds. The first step is to retrain your eyes to recognize perfect portions for different types of food. Using smaller, 9-inch plates instead of large dinner plates also can help you retrain your eye. You’ll have a reasonable, yet filling, amount of food while still satisfying your psychological need to see a full plate.

2. Don’t Be Fooled by Misleading Food Labels
Comparing food labels at the supermarket is another good way to make healthier portion choices in your diet. But, be forewarned—a quick look at the label might not be giving you the whole story. If you’re like most shoppers, you notice the calories on the label first, but it’s important to consider the calories as well as the number of servings per package. Snack food favorites, such as cookies and chips, are especially prone to confusing food labels. Take, for example, a package of chocolate chip cookies: a serving of the regular cookies contains 160 calories while a serving of the peanut butter chip version of the same cookie brand has merely 80 calories per serving. An easy decision, right? Look closer—a serving of the peanut butter kind is only one cookie while the original flavor lists three cookies as a serving.

3. Use Nutrition Information to Your Advantage
Don’t sabotage your quest to eat the proper portions when dining out. Many fast-food restaurants now provide nutrition information about the foods they serve, allowing customers to choose a regular McDonald’s hamburger (260 calories) over a Big Mac® (560 calories). But at conventional restaurants where huge portions are the norm, the choice may not be so clear. An easy way to cut calories when dining out is to order a child- or appetizer-size plate, or ask for a doggy bag when your order arrives so you can put aside a part of your meal.

And, lastly, everyone’s favorite question: Are you exercising enough?

Browse Encouraging Health for exercise hints and tips.