Hypothyroidism, a condition that can be caused by lack of iodine, can result in weight gain. In hypothyroidism, your thyroid gland doesn't produce enough of certain important hormones. Iodine is a trace element, or a chemical element required by living organisms in minute amounts. Iodine deficiency is a problem throughout the world, although the United States is considered to be iodine-sufficient, according to the Linus Pauling Institute at Oregon State University. Iodized salt has resulted in drastic improvements. In addition to weight gain, symptoms of hypothyroidism include fatigue, cold intolerance and constipation. Vegetarians and other individuals that don't consume iodized salt, fish and seaweed may be at risk of mild iodine deficiency.
Step 1
Get 150mcg of iodine a day if you're over the age of 18. The Food and Nutrition Board of the Institute of Medicine recommends getting at least this amount. No evidence suggests that more than the RDA results in any health benefits, according to the Linus Pauling Institute at Oregon State University.
Step 2
Avoid excess salt. While salt does contain iodine, excess salt is a risk factor for high blood pressure and won't help you lose weight. Reduce salt by using spices instead of salt in recipes and not sprinkling your dinner with salt.
Step 3
Eat low-fat dairy products. Dairy products are a good source of iodine. Consume low-fat versions to limit calories and saturated fat.
Step 4
Consume iodized salt, fish and seaweed. People who exclude these foods may not get enough iodine. Shrimp and shellfish are good sources and low in calories. If you live by a coast, locally grown fruits and vegetables will also contain iodine.
Step 5
Make sure you're getting enough selenium, vitamin A and iron. These deficiencies can exacerbate the effects of iodine deficiency, according to the Linus Pauling Institute at Oregon State University. Selenium is found in plant foods. Vitamin A comes from animal sources. Iron is found in both animal foods and plant sources, especially legumes.
Step 6
Avoid smoking, which may be associated with iodine deficiency, according to the Linus Pauling Institute at Oregon State University.
Step 7
Consider a supplement if you don't get enough iodine from your diet. A multivitamin that contains 150mcg of iodine is unlikely to result in excess iodine intake, according to the Linus Pauling Institute at Oregon State University. Consult your health care provider before taking an iodine supplement to prevent possible drug interactions.
Step 8
Consume less than 1,100mcg per day if you're an adult to avoid adverse health effects, recommends the Food and Nutrition Board of the Institute of Medicine. Too much iodine can result in elevated blood levels of thyroid stimulating hormone, hypothyroidism and goiter.
Step 9
Reduce total calories. You won't lose weight unless you burn more calories than you consume. Too little iodine may not be the reason you've gained weight. It's necessary to reduce calories with age.
Step 10
Exercise regularly. To lose one pound, you need to burn an extra 3,500 calories.
Step 11
Ask your doctor if you should be tested for hypothyroidism, or underactive thyroid, which can result in obesity. Mild symptoms such as fatigue may occur first, according to MayoClinic.com. Later, you may experience cold intolerance, constipation, pale dry skin, a puffy face, hoarse voice, elevated blood cholesterol, muscle aches, tenderness, weakness and stiffness, joint pain, stiffness or swelling, heavy menstrual periods, brittle nails and hair and depression. Middle-aged and older women are at increased risk.
Step 12
See a doctor if you experience goiter, enlargement of the butterfly-shaped gland located at the base of your neck just below your Adam's apple. Goiter is another symptom of lack of iodine. You may have no symptoms, or you may experience a tight feeling in your throat, coughing, hoarseness, difficult swallowing or difficulty breathing. If you have goiter, you may need to either increase or reduce iodine consumption.
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