Myth: Losing Weight Will Make Things Easier On My Joints
Many people are told, where directly or indirectly, that joint pain would improve if they just lost weight. It’s often framed as you know, this OBVIOUS mechanical issue: less weight equals less pressure, so joints should feel better.
That explanation sounds logical…but the truth…bodies aren’t that simple.
What’s often left out of the conversation
Our bones, muscles, and connective tissues are adaptive. Yes, weight-bearing stress, whether from body weight or from muscle engagement, can stimulate bone remodeling and help maintain bone density. Cool, huh? Now, this doesn’t mean that more weight is always better, or that everyone’s bones respond the same way. Nutrition, hormones, movement patterns, genetics, and overall health all play major roles.
Joint pain, however, isn’t just about load.
It’s influenced by things like:
Muscle strength and joint stability
Movement patterns and alignment
Prior injuries
Inflammation and autoimmune conditions
Nutrition, hormones, sleep, and recovery
When weight loss happens, especially through restriction—people lose muscle mass along with weight from fat. Muscles are KEY for joint support and shock absorption. Losing muscle can actually make joints feel less supported, even if the number on the scale goes down.
Chronic dieting and under-fueling can also impair tissue repair, increase inflammation, and heighten pain sensitivity—sometimes making joint discomfort feel harder, not easier.
This is why weight loss is not a reliable or sufficient “treatment” for joint pain.
“But movement really does feel hard in my body.”
If you live in a larger body and movement feels uncomfortable, exhausting, or inaccessible, that experience is real– and it deserves care, not dismissal.
Many people are told that the reason movement feels hard is because of their body size, and that they need to lose weight first before movement can feel better or be “safe.” That framing skips over a lot of important factors.
Movement can feel difficult because of:
Joint pain or past injury
Equipment, spaces, or programs not designed for diverse bodies
Fear of judgment or stigma while moving
Years of being encouraged to push through pain
Muscle loss from restriction, illness, or repeated dieting
None of these are fixed simply by shrinking your body.
In fact, asking your body to change before it’s allowed support often delays relief.
Joint care and movement support do not require:
High-impact exercise
Long or intense workouts
Weight loss as a starting point
Supportive movement can begin with:
Seated, lying down, or water-based movement
Strength-building that starts very gently
Physical therapy that centers pain and function—not weight
Adequate nourishment and rest as legitimate parts of joint health
You don’t need to lose weight to “earn” movement.
And you don’t need to move in ways that hurt to be doing enough.
A more helpful question than “How do I make my body smaller?” is often:
“What support does my body need to feel more stable, nourished, and cared for right now?”
Curious what support could look like for your body?
Working with a dietitian can help you:
Support your health journey and healing through food without restrictive dieting
Improve strength, energy, and recovery through adequate nourishment
Navigate pain, movement, and body trust without weight-based pressure
Build sustainable habits that support your quality of life—not just a number
We currently have openings both in person and virtually, and we’d love to support you.
👉 Reach out to get started or learn more about working with one of our dietitians.
Care is available now—you don’t have to wait for your body to change first.
