New review highlights how to protect muscle and bone health while losing weight
Cutting calories without an exercise and nutrition plan can lead to losses in muscle and bone, in addition to fat, a new review from Deakin University warns.
The review, led by Dr Jakub Mesinovic, provides clear, evidence-based dietary and exercise recommendations for individuals and health professionals to support sustainable weight loss.
Researchers from Deakin University’s Institute for Physical Activity and Nutrition (IPAN) and partner institutions have compiled a comprehensive review of a large body of evidence on sustainable weight loss and preserving musculoskeletal health.
Obesity is a major global public health concern with a rising prevalence and significant economic and disease burden. While it’s well known that obesity can negatively impact metabolic and cardiovascular health, its adverse effects on muscle composition and performance are underappreciated.
A common approach to weight loss is to reduce food intake, sometimes in tandem with increases in exercise. While changing to a lower-calorie diet can be quite effective for fat loss, evidence shows it can also have detrimental effects on muscular strength and bone density.
With the rapid rise of weight loss medications like Ozempic, many people now have greater access to powerful tools for fat loss and improving heart and metabolic health. But to keep weight off in the long-term, the research showed it was important to take a balanced approach incorporating a considered diet and progressive resistance training.
Dr Mesinovic said the new review brought to light several practical and highly effective ways to help people manage their weight while looking after their muscles and bones.
“Sustainable weight loss takes a mix of progressive resistance training, good nutrition, and changes in lifestyle behaviours – so we can lose fat without trading it for weaker muscles or bones. This is particularly important for at-risk populations such as older adults.”
The review recommends some practical tips to approach weight loss while maintaining musculoskeletal health:
- Ensure your diet incorporates adequate amounts of protein (at least 1.2 grams per kilogram of body weight per day) alongside other key micronutrients like calcium and vitamin D
- Make resistance training the foundation of your progressive exercise program, adding aerobic activity, and functional or balance training when possible
- Have a clear view of your goals to help motivate you on your journey and embed the desired behavioural change into your day-to-day life
“Nutrition and exercise requirements differ between individuals, so this guidance serves as a starting point for anyone setting out to improve their physical health holistically.” Dr Mesinovic said.
The research also highlights the need for individuals to speak with accredited dietitians and exercise physiologists to maximise the potential of any diet and exercise interventions and avoid injury.
This article was originally published in the Geelong Advertiser’s Breakthrough column.
