Expert Q&A

Where to go from here? I lost 13kg on mounjaro, but I am doing the rest naturally. Advice? :) for those with hypothyroidism or Hashimoto's

Understanding Your Hormonal Reality After Mounjaro

I've worked with hundreds of women aged 45-54 who lost significant weight on Mounjaro only to face the familiar plateau once they transition naturally. With hypothyroidism or Hashimoto's, your slower metabolism means every kilo lost requires 15-20% more effort than someone with normal thyroid function. The 13kg you've already achieved is impressive—congratulations. The key now is protecting that loss while addressing the autoimmune and hormonal factors that make further progress feel impossible.

Hashimoto's often causes inflammation that drives insulin resistance and joint pain. Mounjaro helped suppress appetite and improve blood sugar, but natural maintenance requires rebuilding your metabolic foundation without relying on medication. Focus first on confirming your current thyroid labs include TSH, free T4, free T3, and thyroid antibodies. Many patients see better results when their doctor optimizes to the upper half of the reference range rather than just "normal."

Nutrition Strategies That Work for Hypothyroid Bodies

Stop chasing conflicting nutrition advice. My approach in The Metabolic Reset Protocol emphasizes three daily non-negotiables: 1.5g of protein per kg of goal body weight (roughly 100-120g for most women), 25-35g of fiber from vegetables, and consistent meal timing within a 10-12 hour window. For Hashimoto's, eliminate gluten and dairy for 30 days to reduce antibody levels—studies show this can drop inflammation markers by up to 40%.

Sample day: Breakfast of 3 eggs with spinach and avocado, lunch of grilled salmon salad with olive oil, dinner of chicken stir-fry with broccoli and quinoa. Avoid ultra-processed foods that spike blood sugar and worsen diabetes management. Track your intake simply with a basic app—no complex plans required. This stabilizes blood pressure and prevents the rebound weight common after GLP-1 medications.

Joint-Friendly Movement That Builds Momentum

Joint pain making exercise impossible? Start with what you can do for 10 minutes daily. My protocol recommends "movement snacks"—short walks after meals to improve insulin sensitivity without stressing joints. Add resistance band exercises 3 times weekly targeting major muscle groups. Building muscle raises your resting metabolic rate by about 50 calories per pound of muscle gained, crucial when your thyroid is underactive.

Swimming or water aerobics offers zero-impact options many with Hashimoto's find transformative. Aim for 7,000 steps daily rather than 10,000 to avoid burnout. Consistency beats intensity, especially when insurance won't cover formal programs.

Long-Term Mindset and Monitoring for Success

Track weekly averages of weight, energy, and symptoms instead of daily numbers. Many regain 30-50% of lost weight within a year without structured support—don't let that be you. Reassess labs every 3 months and consider working with a practitioner experienced in both weight loss and thyroid care. The embarrassment of asking for help stops here; your health deserves it. Small, sustainable changes compound powerfully when tailored to your hormonal profile.

💬 What the Community Says

The community shows cautious optimism mixed with realism. Many with hypothyroidism or Hashimoto's report losing 10-20kg on Mounjaro but struggling to maintain without it, often regaining 4-7kg in the first six months. A common theme is frustration with doctors who dismiss ongoing fatigue and joint pain as "just your thyroid." Most practitioners find high-protein, anti-inflammatory diets helpful but debate exact carb levels—some thrive below 100g daily while others need more for energy. Water workouts and walking get frequent praise as joint-friendly starting points. A vocal minority warns against stopping Mounjaro abruptly without a clear maintenance plan, sharing stories of rapid rebound. Beginners feel overwhelmed by supplement suggestions yet appreciate simple meal frameworks that accommodate busy schedules and diabetes management. Overall sentiment leans toward steady progress over perfection, with users encouraging lab monitoring and patience with slower metabolic rates.
Cite this answer
Clark, R. (2026). Where to go from here? I lost 13kg on mounjaro, but I am doing the rest naturall. *CFP Weight Loss*. https://ask.cfpweightloss.com/ask/where-to-go-from-here-i-lost-13kg-on-mounjaro-but-i-am-doing-the-rest-naturally-advice-for-those-with-hypothyroidism-or-hashimoto-s
Russell Clark, FNP-C, APRN, FNP-C, APRN
About the Author

Russell Clark, FNP-C, APRN, is the founder of CFP Weight Loss in Nashville and CFP Fit Now telehealth. Over 35 years in healthcare — Army Nurse Reserves, Level 1 trauma ER, hospitalist — he developed a 30-week protocol integrating real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 30–90 pounds. He and his wife Anne-Marie lost a combined 275 pounds using the same protocol.

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