Lose Excess Weight to Gain Better Health

The studies and their findings that are presented in this article are for informational purposes only and are not meant to take the place of the advice of your doctor. By providing you with this information, Genzyme Corporation is not endorsing its content. You should consult with your doctor before starting any new health regimen.

Being overweight puts a heavy burden on your joints. In fact, for every pound you gain, you put 3 more pounds of pressure on your knees. Over time, this added pressure can contribute to osteoarthritis (OA). But there's good news, too, based on a study from Wake Forest University (Obesity, July 2006): If you're overweight and have OA, shedding some of those excess pounds may improve your ability to get around and take part in daily activities.

Weighing the evidence

The study included 87 people who were age 60 or older and had OA of the knee. Half were randomly chosen to take part in an intensive weight loss program that included a reduced-calorie diet, exercise three days a week, and specific instruction on weight loss methods. The control group just attended bimonthly classes on general health and tried to maintain a stable weight.

After six months, participants in the weight loss program had lost an average of 8.7% of their initial body weight, while those in the control group stayed the same weight. Compared to the controls, the weight loss group reported better physical functioning by the end of the study, and they also were able to walk farther and climb stairs faster. Those who lost the most weight showed the greatest improvements.

Calories out > calories in

Losing weight is a matter of deficit spending: The number of calories you expend must be greater than the number you take in. This type of imbalance can be achieved by consuming fewer calories in food, burning more calories through exercise, or both. Experts advise against diets that severely restrict how much you can eat or the foods you're allowed to choose from. Instead, they recommend reducing calories sensibly while eating a balanced diet that focuses on fruits, vegetables, and whole grains. There's also a place on the menu for fat-free or low-fat milk and dairy products, lean meats, poultry, fish, beans, eggs, and nuts.

As far as exercise goes, getting at least a half-hour of moderate-intensity physical activity on all or most days of the week can improve overall health. But if you're trying to lose weight, the National Institutes of Health recommends aiming for a full hour of moderate- to vigorous-intensity physical activity on most days. The safest goal is a slow but steady weight loss of ½ to 2 pounds per week.

The bottom line

Extra weight places stress not only on the knees, but also on the lower back, hips, and feet. The strain, in turn, may make it harder to get around and interfere with the ability to do everyday tasks. By losing excess pounds, you may be able to reduce such problems and improve your ability to stay active. Just be sure to talk to your doctor before starting a new diet and/or exercise program.

You'll benefit from losing excess weight in many other ways, too, such as reducing your risk of type 2 diabetes, heart disease, stroke, cancer, breathing problems, and gallbladder disease. And it doesn't take much to start reaping these rewards. A weight loss of as little as 5% of your initial body weight may improve your overall health. If you weigh 200 pounds, that's a loss of just 10 pounds, which also means 30 pounds less pressure on your knees. It's a big payoff for the time and effort you invest in eating better and exercising more.

References

  1. Arthritis Foundation. Osteoarthritis causes. Available at: http://www.arthritis.org/conditions/diseasecenter/oa/oa_causes.asp. Accessed July 18, 2007.
  2. "Intensive Weight Loss Program Improves Physical Function in Older Obese Adults With Knee Osteoarthritis." G.D. Miller et al. Obesity. July 2006, vol. 14, no. 7, pp. 1219-1230.
  3. National Institute of Diabetes and Digestive and Kidney Diseases. Do you know the health risks of being overweight? Available at: http://win.niddk.nih.gov/publications/health_risks.htm. Accessed July 18, 2007.
  4. Arthritis Foundation. 10 ways you can protect your joints. Available at: http://www.arthritis.org/conditions/tips_jointprotection.asp. Accessed July 18, 2007.
  5. National Institute of Diabetes and Digestive and Kidney Diseases. Weight loss for life. Available at: http://win.niddk.nih.gov/publications/for_life.htm. Accessed July 18, 2007.
  6. National Institute of Diabetes and Digestive and Kidney Diseases. Physical activity and weight control. Available at: http://win.niddk.nih.gov/publications/physical.htm. Accessed July 18, 2007.
  7. National Women's Health Information Center. Obesity and weight loss. Available at: http://womenshealth.gov/faq/weightloss.htm. Accessed July 18, 2007.

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