Weight Loss Strategies to Reduce Hip and Knee Arthritis Pain

Weight Loss Strategies to Reduce Hip and Knee Arthritis Pain

If you’re living with hip or knee arthritis, you’ve likely heard that losing weight can help reduce your pain. But understanding why this matters—and how to approach weight loss in a way that works with your body rather than against it—can make all the difference in your journey towards less pain and better mobility.

Why Weight Loss Matters for Joint Health

Every kilogram (kg) of body weight translates to approximately 4-5 kilogrammes of pressure on your knees with each step you take. That means losing just 10 kg can reduce the force on your knees by 40-50 kg with every stride. For your hips, the mechanics are similar—excess weight increases the load on already compromised joints, accelerating cartilage breakdown and inflammation.

Research consistently shows that even modest weight loss of 5-10% of body weight can lead to significant improvements in pain, function, and quality of life for people with hip and knee osteoarthritis. Beyond mechanical relief, losing weight also reduces systemic inflammation, which plays a key role in arthritis progression.

Smart Nutrition Strategies

1. Focus on an Anti-Inflammatory Diet

What you eat matters just as much as how much you eat. An anti-inflammatory approach emphasizes whole foods that can help reduce joint inflammation while supporting weight loss:

Fatty fish like salmon, mackerel, and sardines rich in omega-3 fatty acids.

Colourful fruits and vegetables packed with antioxidants.

Nuts, seeds, and olive oil for healthy fats

Whole grains instead of refined carbohydrates

Herbs and spices like turmeric and ginger

Limiting ultra-processed foods (the dreaded UPFs!), excess sugar, and refined carbohydrates can help reduce both inflammation and overall calorie intake.

2. Create a Sustainable Calorie Deficit

Rather than crash dieting, aim for a moderate calorie deficit of 500-750 calories per day, which typically results in 1 kg of weight loss per week. This sustainable pace helps preserve muscle mass while shedding fat—crucial for maintaining joint support and stability.

Consider working with a registered dietitian who can help you create a personalised plan that accounts for your activity limitations and nutritional needs.

3. Practice Mindful Eating

Pay attention to hunger and fullness cues, eat without distractions, and savor your meals. This approach helps prevent overeating and creates a healthier relationship with food that supports long-term success.

4. Medical Weight Loss Options: GLP-1 Medications

For people with hip or knee arthritis struggling to lose weight through diet and exercise alone—especially when joint pain limits physical activity—prescription weight loss medications may be a valuable tool.

Understanding GLP-1 Receptor Agonists:-

GLP-1 (glucagon-like peptide-1) medications have emerged as highly effective weight loss treatments. These include semaglutide (marketed as Wegovy for weight loss and Ozempic for diabetes) and tirzepatide (Mounjaro for diabetes and Zepbound for weight loss). These medications work by:

Mimicking a natural hormone that regulates appetite and blood sugar

Slowing stomach emptying, helping you feel fuller longer

Reducing food cravings and hunger signals

Improving insulin sensitivity

Who Might Be a Candidate

GLP-1 medications for weight loss are typically prescribed for adults with:

A BMI of 40 or higher (morbid obesity), with four weight-related health conditions (via the NHS)

A BMI of 30 or higher (Obesity) with one or more weight-related health conditions (as a Private Patient)

For people with arthritis, these medications can be particularly beneficial because they enable significant weight loss even when exercise capacity is limited by joint pain.

What to Expect

These medications are administered as weekly injections that you give yourself at home using a pre-filled pen. Common experiences include:

Gradual dose increases over several months to minimize side effects

Average weight loss of 15-20% of body weight over 12-18 months with semaglutide

Potential for even greater weight loss with tirzepatide

Common side effects like nausea, constipation, or diarrhea, especially when starting or increasing doses.

Reduced appetite that makes following a healthy eating plan easier.

Important Considerations

While GLP-1 medications can be transformative, they work best as part of a comprehensive approach:

They’re meant to complement, not replace, lifestyle changes.

Maintaining muscle mass through protein intake and strength training remains crucial for joint support.

These medications typically require long-term use; stopping often leads to weight regain

Cost can be significant, and insurance coverage varies

They’re not suitable for everyone—certain medical conditions may preclude their use

Discussing Options With Your Doctor

If you’re interested in weight loss medications, have an honest conversation with your healthcare provider about:

Your weight loss history and challenges.

How arthritis pain limits your exercise capacity.

Your other health conditions and medications.

Insurance coverage and cost considerations.

Realistic expectations and long-term plans.

For many people with arthritis, the combination of GLP-1 medication and lifestyle changes creates a powerful synergy—the medication makes it easier to adhere to healthy eating, while even modest initial weight loss reduces joint pain enough to increase physical activity, creating a positive feedback loop.

5. Activity That Works With Your Joints

Choose Low-Impact Activities

Exercise is essential for weight loss and joint health, but high-impact activities can worsen arthritis pain. Focus on:

Water exercise: Swimming and water aerobics provide cardiovascular benefits while the buoyancy reduces joint stress

Cycling: Whether stationary or outdoor, cycling builds leg strength without pounding your joints

Walking: Start with short distances on level surfaces and gradually increase as tolerated

Elliptical training: Offers a cardio workout with minimal joint impact. For example a Cross-Trainer or Rowing machine.

Incorporate Strength Training:-

Building muscle around your hips and knees provides better joint support and stability. Strength training also boosts metabolism, helping with weight loss. This is especially important if you’re using weight loss medications, as preserving muscle mass during weight loss protects your joints and maintains functional mobility.

Work with a physical therapist (physio with a lower limb sports rehabilitation interest) to learn exercises that strengthen without straining your joints. Even bodyweight exercises or resistance bands can be effective starting points.

Don’t Skip Flexibility Work

Gentle stretching and range-of-motion exercises keep joints mobile and reduce stiffness. Yoga and tai chi are excellent options that combine flexibility, balance, and mindfulness.

Managing Pain While Losing Weight

Time Your Activities Wisely

Exercise when your pain is typically lower and you’ve had pain medication if needed. Many people with arthritis find mornings challenging due to stiffness, so afternoon activity might work better.

Use Heat and Cold Therapy

Apply heat before exercise to warm up stiff joints, and use ice afterward to reduce inflammation. This can make movement more comfortable and sustainable.

Consider Physical Therapy (Physio)

A physical therapist can design a personalized exercise program that addresses your specific limitations, teaches proper form, and progresses safely as you lose weight and gain strength.

6. The Psychological Component:-

Set Realistic Expectations

Weight loss takes time, and progress isn’t always linear. Celebrate non-scale victories like being able to walk further, climb stairs more easily, or experiencing less daily pain.

Find Support

Whether through friends, family, support groups, or healthcare professionals, having people who understand your challenges makes the journey easier. Consider joining an arthritis support group where others share similar experiences.

Address Emotional Eating

Chronic pain can trigger stress eating or emotional eating patterns. Working with a counselor or therapist who specializes in chronic illness can help you develop healthier coping strategies.

7. Additional Considerations

Monitor Your Progress Holistically

Track more than just the number on the scale. Keep a journal noting pain levels, mobility improvements, medication usage, and how you feel overall. These indicators often show progress before significant weight loss occurs. If you’re using weight loss medications, tracking side effects and how they evolve over time is also helpful.

Work With Your Healthcare Team

Keep your doctor, rheumatologist, or orthopedist informed about your weight loss efforts, whether you’re pursuing lifestyle changes alone or incorporating medications. They can adjust medications as needed, monitor your joint health, provide guidance tailored to your specific situation, and coordinate care between specialists.

Be Patient and Persistent

The combination of arthritis pain and limited mobility makes weight loss more challenging than it might be for others. Give yourself grace on difficult days while staying committed to your long-term health. Every small positive change compounds over time. Remember that medical interventions like GLP-1 medications are tools to support your efforts, not shortcuts—they still require commitment to healthy habits for optimal results.

Moving Forward

Losing weight with hip or knee arthritis requires a thoughtful, multi-faceted approach that balances nutrition, appropriate exercise, pain management, and emotional well-being. For some people, medical weight loss interventions provide the additional support needed to achieve meaningful results when joint pain makes traditional weight loss particularly challenging.

The goal isn’t perfection—it’s progress toward less pain, better function, and improved quality of life. Whether you pursue weight loss through lifestyle changes alone or with the support of medications, the key is finding an approach that’s sustainable for you.

Remember that even small amounts of weight loss can yield meaningful benefits for your joints. Start where you are, work closely with your healthcare team to explore all available options, focus on sustainable changes rather than quick fixes, and celebrate each step forward on your journey to better joint health.