Call: 1800 011 041

DONATE NOW
 DONATE NOW

Weight Management for Joint Health

March 2025

Maintaining a healthy weight is a key part of managing many forms of arthritis. Excess weight puts extra pressure on your joints, especially the knees, hips, and spine, which may worsen pain and limit mobility. By managing your weight through balanced nutrition and regular exercise, you can reduce joint strain, improve mobility, and enhance your overall wellbeing.

In this article, we’ll explore the connection between weight and arthritis, share practical tips for building sustainable habits, and highlight effective dietary strategies to help you reach your goals.

Weight & Arthritis: The Link and Benefits of Weight Management

Carrying excess weight increases the load on weight-bearing joints, leading to faster cartilage breakdown and more severe arthritis symptoms. This is particularly true for osteoarthritis, where excess weight on load bearing joints may contribute to pain and stiffness. For people with inflammatory arthritis (i.e. rheumatoid arthritis (RA), psoriatic arthritis (PsA), lupus), excess weight can also contribute to wide-spread inflammation, which may worsen arthritis symptoms.


Benefits of Weight Management for Arthritis:

  • Reduced Joint Strain: Excess weight puts added stress on your joints, especially in weight-bearing areas like the knees, hips, and lower back. Research shows that for every 1 kg of weight lost, there is a reduction of about 4 kg of pressure on the knees. This means that losing just 5kg can take up to 2 kg of pressure off your knees—a significant difference that can help ease discomfort and improve mobility.

  • Less Pain and Stiffness: Carrying extra weight can contribute to increased joint pain and stiffness, making it harder to move comfortably. Studies have found that people with arthritis who lose weight often experience a significant reduction in pain levels, improved joint flexibility, and better overall function. Excess fat tissue also produces chemicals called cytokines, which can trigger inflammation in the joints, worsening arthritis symptoms. Losing weight helps lower these inflammatory chemicals, leading to decreased pain, swelling, and morning stiffness.

  • Improved Mobility and Quality of Life: Whether it’s walking, climbing stairs, or doing household chores, shedding extra kilos reduces the effort needed to move, making daily activities more manageable. Improved mobility means you can stay active, which is essential for keeping joints flexible and strong. Regular movement helps maintain muscle support around the joints, reducing the risk of falls and injuries. Better mobility leads to a higher quality of life, allowing you to stay engaged in activities you enjoy. Maintaining an active lifestyle also benefits mental health, reducing stress and boosting overall wellbeing.

  • Lower Inflammation: A healthy weight can help reduce inflammation and potentially improving treatment outcomes. Excess body fat, especially visceral fat (fat stored around organs), is linked to higher levels of inflammation. This is particularly important for people with inflammatory types of arthritis, as chronic inflammation can worsen symptoms and reduce the effectiveness of treatments. By losing weight, you can help lower inflammatory markers in your body, potentially improving how well arthritis medications, such as disease-modifying antirheumatic drugs (DMARDs) and biologics, work. Research suggests that people with RA who maintain a healthy weight may experience better treatment outcomes, including a greater chance of achieving remission. Reducing inflammation also benefits heart health, as people with arthritis are at a higher risk of developing cardiovascular diseases.

  • Improved Chance of Disease Remission: Research suggests that maintaining a healthy weight can improve the chances of achieving remission in RA and PsA. Studies have shown that obesity can make it harder for people to reach minimal disease activity or sustain remission. A 2017 review published in Arthritis Care and Research examined data from over 3,000 people with RA and found that those who were obese were less likely to achieve and maintain remission compared to those with a healthy weight. A 2018 study in Joint, Bone, Spine reviewed data from more than 3,800 patients and found that obesity reduced the effectiveness of anti-TNF biologic treatments, making it more difficult for patients to achieve a strong response or remission (1-3).


Building Sustainable Habits: Long-Term Lifestyle Changes

Successful weight management isn’t about quick fixes—it’s about creating healthy habits that you can maintain long-term. Making gradual, realistic changes to your daily routine can help you reach your goals without feeling deprived.

Here are some practical strategies to support long-term success:

  • Set Realistic Goals: Aim for gradual weight loss of 0.5 to 1 kg per week. Small, consistent changes are more sustainable than drastic diets.
  • Move More Every Day: Find physical activities you enjoy, such as swimming, cycling, or walking. Even low-impact exercises like yoga and tai chi can improve mobility and help burn kilojoules.
  • Prioritise Consistency: Adults should aim to be active most days, ideally every day. Each week, this can include:
    • 2.5 to 5 hours of moderate activity (e.g., brisk walking, swimming, mowing the lawn)
    • 1.25 to 2.5 hours of vigorous activity (e.g., jogging, fast cycling).
    • A mix of both moderate and vigorous activity - Muscle-strengthening exercises (such as squats, push-ups, or lifting weights) should be done at least twice a week. Any movement is beneficial, so start small and gradually increase activity levels.
  • Build Healthy Sleep Habits: Poor sleep can affect metabolism and increase appetite. Aim for 7-9 hours of sleep each night.
  • Manage Stress: Stress can trigger emotional eating and lead to weight gain. Practice stress management techniques such as meditation, deep breathing, or spending time outdoors.



Effective Dietary Strategies for Weight Loss and Joint Health

A balanced diet can help you manage your weight while also reducing inflammation and supporting overall joint health. Focus on nutrient-rich foods that provide essential vitamins, minerals, and antioxidants without excess calories.

Portion Control:

  • Be mindful of portion sizes to avoid overeating:  Overeating can lead to excess kilojoule intake, which may contribute to weight gain and worsen arthritis symptoms. Being mindful of how much you eat is just as important as what you eat.

Tips for Controlling Portions:

  • Using smaller plates and bowls – This can help make portions look larger and prevent overeating.
  • Measure serving sizes – Learn what an appropriate portion looks like for different food groups. For example, a serving of protein (like chicken or tofu) should be about the size of your palm.
  • Slow down when eating – It takes about 20 minutes for your brain to register fullness, so eat mindfully and enjoy your food.
  • Listen to your body – Stop eating when you feel satisfied, not stuffed.

 

Reduce Kilojoule-Dense Foods

Some foods are higher in kilojoules but low in nutrients, making them less beneficial for arthritis management. Limiting these foods can help with weight control and inflammation reduction.

Occasional Foods:
 It is not about fully removing these foods from your diet, but it's to eat them occasionally.

  • Fried foods – Chips, deep-fried snacks, and battered foods can be high in unhealthy fats that contribute to inflammation.
  • Sugary snacks – Cakes, pastries, and lollies are high in added sugars, which may lead to increased inflammation.
  • Processed foods – Packaged and fast foods often contain preservatives, refined carbs, and unhealthy fats, which may worsen arthritis symptoms. 

Simple Swaps for Lower Kilojoule Intake:

  • Instead of deep-fried chicken, try grilled or baked chicken.
  • Swap white bread for whole grain or sourdough bread.
  • Replace soft drinks with sparkling water infused with fruit.
  • Choose air-popped popcorn instead of chips for a snack.

 

Choose High-Fibre Foods for Satiety

High-fibre foods help you feel fuller for longer, reducing the likelihood of overeating. Fibre also supports digestive health and can help with blood sugar control, which is important for people with arthritis and metabolic conditions.

Best High-Fibre Foods for Satiety and Joint Health:

  • Vegetables – Leafy greens, carrots, capsicums, broccoli, and cauliflower (just to name a few but there are plenty more!).
  • Fruits – Apples, pears, berries, bananas and citrus fruits.
  • Whole grains – Oats, brown rice, quinoa, whole wheat bread, and barley.
  • Legumes – Lentils, chickpeas, and black beans.

Ways to Increase Fibre Intake:

  • Add vegetables to every meal—fill at least half your plate with non-starchy veggies.
  • Start your day with oatmeal or whole grain toast instead of refined cereals.
  • Snack on fruit, nuts, or seeds instead of processed snacks.
  • Swap white rice for brown rice or quinoa.

 

Get Professional Support for Meal Planning

Everyone’s dietary needs are different, and working with a accredited practising dietitian can help you create a personalised meal plan suited to your weight goals, arthritis management, and overall health. A dietitian can:

  • Help you determine the right kilojoule intake for weight loss or maintenance.
  • Recommend anti-inflammatory meal options tailored to your needs.
  • Provide portion-controlled meal plans to make healthy eating easier.
  • Support you in developing long-term healthy eating habits.

Many community health centres and hospitals in Australia offer access to dietitians, and you may be eligible for rebates through Medicare or private health insurance. Your GP can also provide referrals to dietitians if needed.

 

Increase Anti-Inflammatory Foods:

Chronic inflammation can worsen arthritis symptoms, but eating the right foods can help reduce inflammation and protect joint health.

  • Incorporate Omega-3s: Include foods rich in omega-3 fatty acids, such as salmon, sardines, walnuts, flaxseeds, and chia seeds. These healthy fats help lower inflammation and may reduce joint stiffness and pain.
    • Tip: If you don’t eat fish regularly, consider taking a high-quality fish oil supplement after consulting your doctor.


  • Eat a Variety of Colourful Fruits and Vegetables: Brightly coloured produce—such as berries, oranges, bell peppers, spinach, and kale—is packed with antioxidants that help fight inflammation and protect joint tissues.
    • Tip: Aim to fill half your plate with a variety of colourful fruits and vegetables at every meal to get a mix of different nutrients.


  • Choose Healthy Fats Over Unhealthy Fats: Swap out butter, margarine, and processed vegetable oils for heart-healthy options like extra virgin olive oil, avocado, and nuts. These contain monounsaturated fats, which have anti-inflammatory properties.
    • Tip: Drizzle olive oil over salads, use mashed avocado as a spread, or snack on a handful of almonds or walnuts for a healthy fat boost.

 

Balance Protein Intake:

Protein plays an important role in maintaining muscle strength and supporting overall joint health, but the type of protein you consume matters.

  • Choose Lean Proteins: Opt for lean protein sources such as chicken, turkey, fish, eggs, tofu, beans, and lentils. These options provide essential amino acids without excessive saturated fats, which can contribute to inflammation.
    • Tip: Try plant-based protein sources like quinoa and chickpeas, which also provide fibre and additional nutrients.


  • Limit Red and Processed Meats: Excessive consumption of red meat (such as beef and pork) and processed meats (such as bacon, sausage, and deli meats) may increase inflammation due to their high levels of saturated fat and preservatives.
    • Tip: If you enjoy red meat, try to choose lean cut and limits intake to a few times per month, focusing more on fish and plant-based proteins instead. 

 

Stay Hydrated:

Proper hydration is essential for joint health, digestion, and overall wellbeing. Dehydration can contribute to joint stiffness and discomfort, making it even more challenging to manage arthritis symptoms.

  • Drink Plenty of Water: Aim for at least 8 cups of water per day to help keep joints lubricated, flush out toxins, and maintain overall health.
    • Tip: Carry a reusable water bottle and set reminders to drink water throughout the day. If plain water feels boring, try infused water with lemon, cucumber, or berries for natural flavour. Read our Hydration Article here for more tips.


  • Reduce Sugary and Caffeinated Beverages: Drinks like soda, sugary juices, and excessive coffee can contribute to dehydration and inflammation. Instead, opt for herbal teas, coconut water, or homemade smoothies with anti-inflammatory ingredients.
    • Tip: If you enjoy coffee, try limiting it to one or two cups per day and balancing it with plenty of water intake.


  • Include Hydrating Foods: Some fruits and vegetables, like watermelon, cucumbers, oranges, and celery, have high water content and contribute to overall hydration.
    • Tip: Snack on water-rich foods throughout the day to support hydration without feeling like you have to drink constantly.


Resources & Support: Find the Help You Need

Losing weight and maintaining a healthy lifestyle is easier with the right support. Whether you prefer in-person programs, online tools, or professional guidance, there are plenty of resources available in Australia to help you stay on track.

Local Weight Loss Programs:

Many Australian community health centres and arthritis organisations offer weight management programs designed specifically for people with arthritis. These programs focus on safe, sustainable weight loss and improving mobility while considering joint health.

  • Community Health Centres: Check with your local Primary Health Network (PHN) or community health service to see if they offer weight management programs. Many have dietitians, physiotherapists, and exercise physiologists who can guide you.
  • The Arthritis Movement Programs: At The Arthritis Movement, we have a range of programs available to assist people to live well with their arthritis.


Low-Impact Exercise Classes:

Look for arthritis-friendly group classes such as: 

  • Online Tai Chi Classes - Our Tai Chi for Arthritis program are a 12-week virtual group movement program designed to help people living with arthritis learn safe and suitable ways to exercise. Each week you can join our class from the comfort of your own home with a Certified Tai Chi for Arthritis Instructor coaching you through a live session. Check out our Tai Chi for Arthritis Classes here.
  • Online Strength and Conditioning Classes - Our Arthritis Moves classes are a 12-week virtual group exercise program designed to help people living with arthritis increase their physical activity. Each week you can join our class from the comfort of your own home with an instructor coaching you through a live exercise session. Check out our Arthritis Moves classes here.
  • Online Dance Classes - Our Dance for Arthritis are a 10-week virtual group dance program designed to help people living with arthritis increase their physical activity while having fun. This means that, each week you can join your arthritis exercise dance class from the comfort of your own home with a dance teacher guiding you through a live dance class. Check out our Dance for Arthritis Classes here.
  • Gentle Yoga Classes – Local studios and councils often run beginner-friendly classes for people with mobility concerns. These low-impact activities help with flexibility, strength, and stress management. Local community centres and yoga & Pilates studios may offer suitable classes.


            Online Support and Tools:

            Online resources can provide guidance, motivation, and community support to help you stay on track.

            1. Exercise & Nutrition Apps:

            • MyFitnessPal, Lose It!, and Easy Diet Diary (an Australian app) – These apps help track food intake, exercise, and weight loss progress.
            • CSIRO Total Wellbeing Diet – An Australian-designed evidence-based weight loss program, available online with meal plans, exercise guides, and tracking tools. Visit www.totalwellbeingdiet.com  


            2. Online Support Groups & Forums:

            • The Arthritis Movement’s online community – Connect with others who understand the challenges of arthritis. Check out our Support Groups here.
            • Arthritis Assist - Arthritis Assist is an evidence-based telephone support program, where we can connect you with a fully trained peer-mentor who will phone you at a time that suits you. You can have up to 6-support calls with your peer-mentor. Many find speaking with a peer mentor can hold them accountable on their weight management journey. Check out Arthritis Assist here.
            • Facebook groups and forums – Look for Australian-based arthritis or weight loss support groups where you can share experiences and get encouragement.



                  Professional Guidance:

                  If you're struggling with weight management due to arthritis, consulting a healthcare professional can provide tailored strategies to help you succeed.

                  • Dietitians & Nutritionists – A dietitian can create a personalised eating plan that supports both arthritis management and weight loss. Dietitians Australia can help you find an accredited dietitian near you at www.dietitiansaustralia.org.au.
                  • Physiotherapists & Exercise Physiologists – If joint pain makes exercise difficult, a physiotherapist or accredited exercise physiologist can recommend safe, low-impact exercises that suit your needs. You can find a physiotherapist at the Australian Physioptherapy Association choose.physio.com or an exercise physiologist through Exercise & Sports Science Australia at www.essa.org.au.
                  • GPs & Chronic Disease Management Plans – If arthritis is affecting your ability to maintain a healthy weight, talk to your GP about a Chronic Disease Management (CDM) plan. This may allow you to access Medicare-subsidised visits to allied health professionals like dietitians, exercise physiologists and physiotherapists.


                  Managing your weight is a powerful way to reduce joint strain, reduce arthritis symptoms, and improve your quality of life. By making small, sustainable changes to your diet and exercise routine, you can achieve long-lasting results and maintain better joint health.

                  Remember, it’s not about perfection—it’s about progress. Every healthy choice you make brings you one step closer to feeling stronger, more mobile, and more confident in your daily life.

                  Start today by adding more movement to your routine, making healthier food choices, and seeking the support you need.

                   

                  Make sure you tune in for the upcoming webinar on Weight Management for Joint Health on 25th March 5pm (QLD) | 6pm (NSW). Register here.

                  How The Arthritis Movement can help



                  Sources

                  Get the latest updates

                  Subscribe To Our Newsletter