It could be said that every day a new and different person considers starting a weight loss regimen or diet to achieve their ideal figure, feel better about themselves, or perhaps do so for health reasons . However, beyond the mirror and the scale, it is essential to understand what happens inside the body, especially in the bones , joints , and muscles , when weight fluctuates abruptly or steadily.
Weight loss can negatively affect the strength of our bones and muscles; we shouldn't focus solely on losing fat from our thighs, hips, and belly. We need to look beyond that and carefully consider the overall health of our bones and joints . When body weight is not at a healthy level, the entire musculoskeletal system (bones, muscles, ligaments, tendons, and joints) undergoes changes that can be either beneficial or detrimental, depending on how the weight loss or gain occurs.
When our body's reserves are depleted, a very strict diet will cause the body to draw the energy it needs from bones, cartilage, and muscles. To prevent this, always include calcium-rich foods in your diet , such as dairy products and vegetables, and ensure you maintain an adequate intake of protein and vitamin D , which are key to preserving muscle mass and bone mineral density.
Lose weight with health
Losing weight repeatedly throughout our lives can take its toll if we don't do it wisely. Although it's often believed that weight loss will reduce bone stress, research on this topic has shown that both bones and muscles can suffer significantly if weight loss is too rapid, too restrictive, or accompanied by a sedentary lifestyle.
On the other hand, being overweight or obese also poses a problem for the musculoskeletal system. Every extra kilogram we carry significantly increases the pressure on weight-bearing joints, such as the knees , hips , and spine . It is estimated that for every additional kilogram of body weight, the forces these joints receive when walking, climbing stairs, or standing for long periods are multiplied several times over, which increases cartilage wear and tear and promotes the development of osteoarthritis and joint pain.
As time goes by, the body also undergoes natural changes: muscle mass is lost (sarcopenia), bones can become less dense (osteopenia or osteoporosis), and joints become stiffer. If these changes are accompanied by increased body fat or constant weight fluctuations, the risk of fractures , falls , and mobility problems increases dramatically.
To lose weight, you have to do it in a healthy way, for this note:
- Lose weight in shape gradually and graduallyIf very strict diets are followed, energy is taken from bones, cartilage and muscles, causing greater wear and tear and facilitating the loss of bone mineral density.
- They must be performed balanced and well-balanced dietsthat include sufficient protein, healthy fats, complex carbohydrates, vitamins and minerals, avoiding deficiencies that affect bone and muscle.
- If you consume few calories, fats, and proteins, the index of vitamin D It will decrease considerably, as will estrogen levels, which can accelerate bone demineralization and increase the risk of osteoporosis.
- Also, if you are at the age of menopause Much more care must be taken, because the natural drop in estrogen already favors the loss of bone mass and the combination of aggressive diets and sedentary lifestyle worsens the problem.
Miracle diets don't exist; a diet must be designed for each individual , taking into account their age, lifestyle, hormonal status, body composition (lean and fat mass), and goals. Any restrictive diet can be counterproductive because, despite weight loss, our health is put at risk, especially that of the musculoskeletal system.
Effects of weight gain and loss on bones, muscles, and joints
When weight increases beyond a healthy level, excess body fat is not only stored under the skin; it also affects muscle mass and bone . Increased overall weight raises the mechanical load on the joints, which, at first glance, might seem beneficial for bone mass, but excess adipose tissue generates a state of chronic, low-grade inflammation that promotes bone resorption and weakens the skeleton.
In people with obesity, a condition called sarcopenic obesity can develop , in which fat increases but muscle mass decreases proportionally. This results in less strength, poorer balance, and more falls, as well as reduced bone protection and a higher risk of fractures . Strong muscles protect bones, and when muscle mass is lost, the impact of each fall and each strain is transmitted more intensely to the skeleton.
Fat tissue also acts as an endocrine organ, releasing substances (adipokines and inflammatory cytokines) that can alter bone remodeling by stimulating osteoclasts ( cells that break down bone) and reducing bone quality in the long term. When weight fluctuates repeatedly through yo-yo dieting, the body alternates between periods of excess fat and phases of restriction, which can result in loss of lean mass, changes in bone density, and increased fragility.
On the other hand, excess weight is a direct problem for weight-bearing joints . The intense pressure exerted by weight on the connective tissues around the joints is the primary cause of inflammation , swelling , and pain. These types of discomfort can lead to common injuries such as tendinitis or more serious problems like bursitis , an inflammation of the fluid-filled sacs that cushion muscles and tendons in the hip, shoulder, or knee, which can result in disability.
Analyzing all of this, it becomes clear that patients who are severely overweight not only progressively damage their bones and joints, but also significantly reduce their mobility and negatively impact their quality of life and daily routines. Similarly, those who lose weight very aggressively, without adequate protein, calcium, vitamin D, and exercise, can also compromise bone and muscle integrity.
Consequences of crash diets and being overweight on bone health
These diets designed for rapid weight loss have some clear consequences for overall health and bone health:
- Mood declines, as the brain receives less energy and nutrients, and irritability, intense tiredness, and a lack of motivation to remain physically active may appear.
- The lost weight is regained quickly, often with more fat and less muscle mass, which is detrimental to the body composition and alters the balance between lean mass and fat mass that so greatly influences bone.
- Our intestines suffer and the strength of our immune system is reduced. bones and musclesbecause it compromises the absorption of key nutrients and alters bone remodeling.
At the other extreme, maintaining significant excess weight over time also damages the skeleton. Obesity increases the likelihood of osteoporosis and osteoarthritis , as well as back pain , herniated discs, joint inflammation, and the need for hip or knee replacements. Furthermore, the extra weight makes movement more difficult, worsens balance, and increases the risk of falls —a dangerous combination for people with weakened bones.
As we can see, both excessive weight gain and rapid, poorly planned weight loss pose a serious problem for our bones. For this reason, nutrition and obesity specialists emphasize the need to adopt slow, personalized, and sustainable weight loss strategies that protect muscle mass and bone through adequate nutrient intake and regular physical activity.
The role of physical exercise in protecting bones
Physical exercise is an essential ally when you want to lose weight while taking care of your bone and joint health. It not only helps control weight, but also contributes to building strong bones in childhood and adolescence, preventing bone loss in adulthood, and keeping muscles active, which reduces the risk of falls and fractures.
Activities that require weight-bearing (such as brisk walking, jogging, climbing stairs, dancing, or playing racquet sports), strength training exercises (with weights, resistance bands, or using your own body weight), and balance training (walking on unstable surfaces, tai chi, lunges, or specific exercises to improve stability) are especially recommended. This combination strengthens bones and muscles, improves posture, and reduces the risk of falls.
General recommendations for adults suggest at least 150 minutes of moderate-intensity exercise per week , or 75 minutes of vigorous-intensity exercise, combined with two muscle-strengthening sessions per week. For older adults, menopausal women, and people with chronic illnesses, exercise should be tailored to individual needs, but always maintaining a level of activity that protects bones without overloading joints.
When to see a specialist and how to approach treatment
Ideally, you should consult a doctor or a team specializing in nutrition and weight management to create a diet rich in vitamins and nutrients, tailored to your health status and goals, ensuring your health is never compromised. Before starting any treatment, whether a personalized diet or other techniques related to stomach reduction, it's essential to visit a specialized center to determine your actual health status.
Once at the consultation, the first step will be to determine your Body Mass Index (BMI) and, if possible, your body composition. This information will help determine if you are overweight, obese, or at risk of malnutrition that could affect your bones and muscles, and decide whether diet and exercise alone will suffice or if more advanced treatments are necessary.
A gradual approach, with progressive and sustainable changes in diet and lifestyle, is the safest way to lose weight without damaging your skeleton. Having the support of healthcare professionals, as well as family, friends, or support groups, increases the chances of success and makes it easier to maintain healthy habits long-term.
Maintaining a healthy weight through a balanced diet, regular exercise, and periodic medical check-ups not only helps improve your figure but also preserves the health of your bones, muscles, and joints , reducing the risk of pain, immobility, and fractures in the future.