Best Weight Loss Strategies for People with Knee Osteoarthritis
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Introduction
Knee osteoarthritis (KOA) is a painful and disabling condition that often affects people who are overweight or obese. Losing weight can reduce the stress on the knees and help improve pain and movement. But with so many diet and exercise options available, it’s hard to know which approach works best. A recent review looked at various weight loss strategies to find the most effective ones for people with KOA.
Why Weight Loss Matters for Knee Pain
Extra body weight puts more pressure on knee joints. Studies show that for every 1% of body weight lost, there’s a 3% reduction in the risk of needing hip replacement surgery. Even a small amount of weight loss can help with joint pain, stiffness, and movement.
What the Research Looked At
The review analyzed data from 14 clinical trials involving over 3,200 people with knee osteoarthritis. The participants had a body mass index (BMI) of 25 or higher and were part of trials lasting at least three months. The study compared seven types of interventions:
- Diet alone (D)
- Exercise alone (E)
- Diet and exercise together (DE)
- Psychological support (P)
- Psychological support plus diet and exercise (PDE)
- Mediterranean diet (M)
- Medication-based approaches (L)
Which Approaches Worked Best?
All weight loss methods helped participants lose some weight, but the combination of psychological support, diet, and exercise (PDE) was the most effective. On average, people in this group lost about 7 kg. The next best result was from those who had psychological support only, followed by those who did both diet and exercise (DE).
When it came to pain relief and better physical function, only the PDE and DE groups showed clear improvement. Exercise alone or diet alone didn’t show much benefit for pain or movement.
How Much Weight Loss is Needed?
The study found that a weight loss of at least 7.4% of body weight was needed to see significant pain relief. For better physical function, at least 7% weight loss was necessary. Losing about 0.16–0.17% of your body weight each week over 44 weeks could lead to noticeable benefits.
Takeaway for People with Knee Osteoarthritis
If you have knee osteoarthritis and are above a healthy weight, combining diet and exercise is a good start. But adding psychological support, like counseling or pain coping strategies, may give the best results. This approach not only helps with weight loss but also improves how you feel and move.
Final Thoughts
There is no single solution that works for everyone. But aiming for a steady, gradual weight loss and choosing a well-rounded program that includes mental health support could make a real difference. If you're managing KOA, talk to your doctor about creating a plan that includes both physical and emotional strategies to help you lose weight and reduce pain.