By Danielle Johnson MS, RDN, CDN, CPT
It is no secret that weight loss medications like Wegovy, Zepbound, Ozempic, etc., are extremely popular. While these medications produce weight loss, there is also concern that they can cause a loss of bone mineral density due to rapid weight loss. Bone density measures the strength of the bone and the amount of minerals within the bone. A loss in bone density means an increased risk of osteopenia and osteoporosis.
In obesity we see protection against low bone mineral density, but when someone with obesity loses weight there is a mechanical de-loading effect on the bones increasing the loss of bone mineral density. There may be further effects of calcium loss due to changes in hormones related to parathyroid and ovaries. Osteopenia is the stage before osteoporosis when bone density is lower than average and a warning sign of increased risk of fractures. Osteoporosis is a disease that causes bones to become weak, brittle and thin making them more likely to fracture and break. Both can be exacerbated by diabetes, malnutrition, hormonal imbalances, smoking, alcohol and aging.
We can protect our bones during our journey to weight loss with a variety of behaviors – balanced nutrition, limited alcohol, no smoking, and exercise! The best way to keep our bones strong is by promoting a loading effect on the bones, namely through some form of resistance training. Resistance training can utilize a variety of techniques such as body weight, resistance bands, dumbbells, medicine balls, kettlebells, barbells, exercise machines. Ideally, you should aim to exercise all parts of the body (full body) because we want to keep ALL our bones strong. See below for an example full body workout that can utilize any of the techniques mentioned above. If you are new to resistance training or have not done so in a while, start with body weight or low weight and progress over time to challenge yourself and improve strength. Feel free to search YouTube to find a video on how to do an exercise you are unsure of.
Sample full body workout:
Squat
Bridge
Chest press
Standing 1 arm row
Bicep curl
Triceps dip
Forward lunge
Plank (start with 10 seconds and increase over time)
Danielle Johnson MS, RDN, CDN, CPT is a registered dietitian who works in Mather Hospital’s Bariatrics Center of Excellence where she specializes in surgical weight loss and medical weight management. She has a Master of Science degree in Integrative Nutrition and is earning her doctorate in Exercise Science and Sports Nutrition.