Rapid weight loss raises bone-loss risk, especially in postmenopausal women. This guide is the protein-training-DEXA package.
About this article
Why bone density matters here
Rapid weight loss reduces bone mineral density without intervention. Postmenopausal women, elderly, and patients with low baseline BMD are at higher risk.
Protein
1.8–2.0 g/kg target body weight. Higher than usual recommendations. Protein quality matters: leucine-rich (whey, eggs, lean meat, fish) preserves both muscle and bone.
Resistance training — load it
2–3×/week. Compound lifts. Progressive overload. Lower-body emphasis (hip, spine bones respond to ground-reaction force).
Calcium and vitamin D
Calcium 1,000–1,200 mg/day (food first, supplement if intake low). Vitamin D 1,000–2,000 IU/day if 25-OH-D below 30.
DEXA monitoring
Baseline DEXA reasonable for women postmenopause or anyone with sarcopenia history. Repeat 12–24 months on GLP-1.