Scale Not Budging With Hashimoto’s, Even When You’re “Doing Everything Right”? Here’s Why (and What Actually Helps)
You’re eating “super clean.” You’re exercising. You’re trying to be consistent.
And still… the scale won’t move.
If you have Hashimoto’s, this is incredibly common and it’s not because you’re lazy, undisciplined, or “not trying hard enough.” In fact, with autoimmune thyroid issues, trying harder (more cardio, fewer calories, more restriction) can sometimes backfire.
I’m Dr. Anya Szigeti, a holistic functional doctor, and I help women uncover and address the root causes behind stubborn thyroid weight. Let’s break down what’s really going on and the foundational steps that tend to move the needle.
Quick note: This is educational and not medical advice. Always work with your clinician, especially if you’re taking thyroid medication, have blood sugar concerns, are pregnant, or have a history of disordered eating.
If you prefer to watch & listen, explain all about Hashimoto’s weight struggles and what to do about it in my recent YouTube video.
Why Hashimoto’s weight loss can feel impossible
When thyroid hormone is low (or not converting well), metabolism can slow. But with Hashimoto’s, the story is bigger than “thyroid hormone = metabolism.”
Three major drivers often keep the body in fat-storage mode, especially around the midsection:
1) Inflammation
Hashimoto’s is an autoimmune condition, which means the immune system is already on high alert. When inflammation stays elevated, the body can interpret that as “not safe,” and it may hold onto weight more tightly.
2) Insulin resistance / blood sugar instability
If your blood sugar spikes and crashes, cravings increase, energy dips, and your body is nudged toward storing fat (especially visceral/abdominal fat).
3) Stress hormones (cortisol)
Chronic stress, poor sleep, overtraining, undereating, and a never-ending to-do list can keep cortisol elevated. That can make it harder to lose weight—and easier to gain it—regardless of how “clean” your diet looks.
So if the scale is stuck, the goal isn’t starvation or deprivation.
The goal is restoring balance because when your body feels safe, it’s far more willing to release weight.
The 3-step foundation (plus the non-negotiables)
Step 1: Lower inflammation first
If you’re dealing with Hashimoto’s and stubborn weight, inflammation is often the first domino.
A simple starting point many women do well with:
Remove common inflammatory triggers for 30 days: gluten, dairy, and added sugar
Add in anti-inflammatory “yes foods”:
Organic colorful vegetables (aim for variety)
Organic berries & citrus fruits
Organic olive & avocado oils
Organic herbs/spices like turmeric, ginger
Wild-caught omega-3s (fatty fish, fish oil if appropriate, chia/flax)
This isn’t about being perfect forever. It’s about giving your immune system a calmer baseline so your metabolism can work with you, not against you.
Pro tip: Don’t just “take away.” Replace with satisfying options so you don’t feel deprived.
Step 2: Balance blood sugar + support insulin
Stable blood sugar = fewer cravings, steadier energy, and less “wired but tired.”
Try these high-impact basics:
Eat a protein-rich breakfast
Pastured eggs + organic greens
Organic clean-protein smoothie with fiber
Organic veggie scramble
Leftover dinner protein + veggies
Avoid constant snacking
Give your body breaks between eating so insulin can come down
Take a quick walk after meals
even 10 minutes can help glucose handling
When blood sugar stabilizes, many women notice:
fewer cravings
less afternoon crash
easier portion control without white-knuckling it
Step 3: Support metabolism (build muscle, don’t just burn calories)
This is a big one, especially if you’re a “cardio queen.”
In my earlier years, I was an ultra-endurance athlete (Ironman triathlons & ultramarathons = lots of “crazy cardio”). I wasn’t lifting weights, and I see the same pattern often: women doing a ton of cardio and either no strength training or very light weights.
Here’s the shift:
Muscle supports metabolic health
Excess cardio (especially paired with stress + low protein intake) can contribute to burnout patterns that don’t help thyroid/adrenal resilience
Start simple:
1 day/week strength training is a win
Lift heavy enough (for you) that the last reps are challenging with good form
Focus on big movements: squats, hinges, rows, presses
You don’t need to punish your body. You need to train it to be strong.
The “quiet” game-changers: liver support, nutrients, and sleep
Nutrient status matters for thyroid function
Thyroid conversion and immune balance can be impacted by key nutrients. Common ones to discuss with your clinician:
Vitamin D
Selenium
Zinc
Ferritin / iron
(Please don’t megadose supplements without labs/medical guidance, more isn’t always better.)
Prioritize sleep like it’s part of treatment (because it is)
Sleep is not optional if you’re trying to heal.
My personal boundary now: 7 hours minimum, ideally 8–9.
If that feels impossible, start with:
consistent bedtime/wake time
morning light exposure (ideally with a quick walk)
caffeine cutoff earlier in the day (mine is noon)
reduce evening screen brightness (ideal is an hour before bed time)
Sleep is one of the fastest ways to tell your nervous system: “We’re safe.”
The takeaway: it’s not about eating less, it’s about feeling safe
If you have Hashimoto’s and the scale is stuck, the answer usually isn’t more restriction and more intensity.
It’s:
lower inflammation
stabilize blood sugar
build muscle
optimize sleep
address nutrients and root causes
When your body shifts out of survival mode, weight release often becomes more natural.
If you want support, I have a community of women healing naturally—and when we personalize the plan (labs, history, symptoms, patterns), results can accelerate in a sustainable way.
Click here for my “5 Steps to Start Healing Hashimoto’s Naturally” guide (or download it via the link in the video description).