I have primary hypothyroidism (what you have) plus Hashimoto's disease. I gained most of my weight though when my pituitary gland failed several years after I had brain surgery--that resulted in pan-hypopituitarism/adult HGH deficiency. I also have PCOS/metabolic syndrome and was pre-diabetic. I have had two abdominal surgeries during the weight loss process as well. I got up as high as 300 and am now down to 208. My ultimate goal is 190. When I was at about 230, my endocrinologist told me that I probably would not be able to lose more weight. :) I just keep chipping away at it, SLOWLY.
I started out by rebuilding my endurance and muscle tone through swimming. It is low impact and you really can't hurt yourself. For a long time I was swimming just 1/2 mile 3x/wk. Then I gradually worked up to swimming longer distances, added weight circuits, worked in more cardio and step by step started doing more intensive exercises. Right now, my weekly workout plan looks something like this, although it varies from week to week:
M: 15 minutes fast walking on the treadmill, a weight circuit, 15 minutes stationary bicycle, another weight circuit
T: swim one mile (backstroke)
W: an hour of intensive Zumba
Th: 15 minutes fast walking on the treadmill, a weight circuit, 15 minutes stationary bicycle, another weight circuit
F: swim one mile
Sa: 2 hours Latin dancing -or- cardio/weight workout
Su: rest day
Sometimes I do doubles if my schedule permits, or get in an extra half hour of running or gardening. I *try* to aim for 90 minutes of exercise six days a week. There are times when I actually do quite a bit more, schedule and weather permitting.
When I say weight circuit, I am doing something like a Curves weight circuit, but with somewhat heavier weights. What I have been reading recently is that you want to be lifting enough to reach muscle exhaustion in about 10 reps. Do 2-3 sets of each of those lifts. Honestly, it probably doesn't matter exactly how much you lift, just get yourself moving and lift enough to challenge yourself without risking injury.
Don't get too caught up in the details...you can change, improve and perfect your workout as you go along. Right now, you just need to do some form of exercise a few days a week and work up from there.
Dances: salsa (standard/LA), casino, rueda de casino, cumbia Colombiana, bachata, mambo, cha-cha-chá, merengue, reggaetón.
Currently learning: Mexican cumbia, danzón, Cuban rumba
Dances to Learn in the future: flamenco, tango Argentino, samba, belly dancing, bhangra, ballroom rumba
| current weight: 213.0