For too long, weight loss has been the primary goal of health and fitness. But the number on the scale tells us very little about our actual health. What we should really be focusing on is fat loss – particularly visceral fat – while preserving muscle and bone density.

Excess visceral fat is linked to lower bone density due to chronic inflammation, insulin resistance, hormonal imbalances, and reduced muscle mass, all of which weaken bones and increase fracture risk. Visceral fat releases inflammatory cytokines, disrupts insulin and hormone levels, and often coincides with low muscle mass, reducing the mechanical loading needed for strong bones. To counter this, strength training like osteogenic loading at OsteoStrong, and adequate protein are essential to preserve muscle, improve metabolic health, and protect bone density.

The Problem with Weight Loss

Traditional weight loss approaches, like extreme calorie restriction and excessive cardio, often lead to muscle loss and even bone density reduction. This is especially concerning as we age, because:

* Losing muscle weakens our metabolism, making it harder to maintain a healthy weight long-term.

* Losing bone density increases the risk of fractures, leading to reduced mobility and independence.

* Muscle and bone health are deeply linked to overall metabolic health. Weak muscles mean poor glucose regulation, while weak bones increase frailty and fall risk.

The Skinny Fat Problem

Many people assume being thin means being healthy, but that’s far from the truth. Skinny fat individuals, those who appear lean but have a high percentage of body fat, particularly visceral fat, are at greater risk for insulin resistance, metabolic disease, and frailty. This is especially common in sedentary people and even long-distance runners who don’t engage in strength training.

Maintaining fast-twitch muscle fibres through strength training as we age is also crucial for agility, balance, and fall prevention, yet many older women who rely solely on low-impact exercises like Pilates fail to preserve these muscle fibres, putting them at higher risk of fractures, especially when combined with low bone density from chronic dieting, vegan and vegetarian diets which may be insufficient in essential amino acids and low body weight.

Why Fat Loss (Not Just Weight Loss) Matters

Visceral fat, the fat stored around internal organs, is the real danger. It drives inflammation, increases insulin resistance, and raises the risk of chronic diseases like heart disease and Type 2 diabetes and osteoporosis. Losing fat while maintaining muscle and bone mass improves overall metabolic health, strength, and longevity.

How to Lose Fat While Keeping Muscle and Bone Strong

1. Prioritise Protein & Micronutrients

* Eat 1.2g to 2.0g of protein per kg of body weight daily to support muscle retention. Protein is digested slower than carbohydrates, increasing satiety and supports muscle and bone health.

* Ensure sufficient calcium, vitamin D, iodine, zinc, magnesium, selenium, boron, vitamin C and K2 for bone health, preferably from whole foods. Supplement for deficiency only.

2. Engage in Resistance Training

* Lifting very heavy weights, called resistance training, or engaging in osteogenic loading at OsteoStrong, can stimulate both muscle and bone growth.

* Unfortunately, most exercises, including walking running, cycling, gym workouts, many weight workouts, yoga, Pilates, Keiser, vibration plates, weighted vests and even foot stomping, will not improve bone density because the stimulation is less than 4.2 multiples of body weight (Deere UK Study 2012). All exercise is good for metabolic health and mobility, however bones requires adequate stimuli to trigger osteogenesis, which is new bone growth. 

3. Reduce Visceral Fat with Smart Nutrition & Smart Training

* Focus on whole foods and healthy fats and avoid refined sugars, simple carbs, and highly-processed foods.

* Most processed foods combine unhealthy saturated fats, inflammatory processed seed oils, salt, sugar and simple carbohydrates, which when combined purposefully reduce satiety, increase hunger and promote overeating. 

* Manage insulin levels through protein intake and strength training.

* Sprinting is far more effective than steady-state cardio for burning visceral fat. Short bursts of high-intensity effort increase fat oxidation and improve metabolic flexibility.

* Osteogenic loading at OsteoStrong increases muscle fibre density, improving  glucose metabolism and insulin sensitivity. This helps regulate blood sugar levels and reduce visceral fat storage.

New Weight Loss Drugs

GLP-1 receptor agonists, like Ozempic and Wegovy, have revolutionised weight loss by reducing appetite and improving blood sugar control. They have also been shown to reduce visceral fat, which is a significant benefit.  While these drugs can be life-saving for obese individuals with metabolic disease, they come with potential risks, especially for muscle strength and bone density.

Rapid weight loss from GLP-1 drugs often leads to muscle loss, not just fat loss. Since muscle is critical for metabolism, strength, and overall health, losing it can increase frailty and reduce physical performance. Additionally, studies suggest these drugs may reduce bone density, either through direct effects on bone metabolism or indirectly due to reduced mechanical loading from lower body weight and muscle mass. This increases the risk of osteoporosis and fractures, particularly in older adults.

For those using GLP-1 drugs primarily for aesthetic weight loss, these risks need to be managed proactively. Strength training and adequate protein intake are essential to preserve muscle mass, while osteogenic loading/adequate weight-bearing exercises can help protect bone health. 

While these medications can be powerful tools, they should be used with caution and alongside strategies that maintain long-term strength, function, and metabolic health.

Why Counting Calories is Just Wrong

Focusing solely on calories without considering nutritional value is one of the biggest mistakes in modern dieting. While calories measure energy, they don’t tell you anything about how food affects your digestion, hormones, metabolism, muscle mass, bones, or overall health.

For example, 200 calories from a soda or sugary dessert provide nothing but quick-digesting sugar, leading to blood sugar spikes, insulin surges, and increased fat storage, especially visceral fat. These empty calories do not support muscle retention, bone health, or metabolic function, and they leave you hungrier soon after.

On the other hand, 200 calories from a steak, avocado, or eggs deliver high-quality protein, essential fats, vitamins, and minerals that support muscle repair, hormone regulation, and long-term energy stability. Nutrient-dense foods help maintain muscle mass, improve glucose metabolism, and reduce cravings, making them far superior for body composition and overall health.

Similarly, fresh whole fruits and vegetables, in season, can provide essential micronutrients, fibre, and antioxidants that support gut health, immune function, and metabolic balance. Unlike highly processed foods, they slow digestion, help regulate blood sugar levels, and keep you feeling fuller for longer. Vegetables, in particular, are nutrient-dense while being low in calories, making them an essential part of a diet that supports both fat loss and overall vitality. However, enduring complete amino acids from purely vegan or vegetarian diets can very challenging for most busy people, particularly from a bone and muscle health perspective.

Instead of obsessing over calorie counts, we should focus on the quality of those calories, choosing foods that nourish our bodies, keep us strong, and support long-term health. A calorie isn’t just a calorie when it comes to how it affects your body. Nutrient density matters more than the number on the label.

It always surprises me when people insist on using premium petrol for their cars to ensure better performance and longevity, yet regularly fuel their own bodies with highly processed, low-nutrient foods that lead to inflammation, metabolic dysfunction, and long-term health issues. Just like poor-quality fuel can damage an engine, junk food disrupts metabolism, weakens muscle and bone health, and accelerates aging. 

Your body is far more valuable than any car, and prioritising nutrient-dense, whole foods over ultra-processed options will lead to better energy, resilience, and long-term well-being, without costly health repairs down the road.

Stay Active & Strong as You Age

Bone and muscle loss accelerate with age, but strength training, and in particular osteogenic loading at OsteoStrong, can reverse this loss for many people, even while they lose fat.  

The Bottom Line

Stop obsessing over weight loss. Instead, focus on losing fat, especially visceral fat, while preserving muscle and bone mass. Eating whole, fresh, seasonal foods will not only keep you strong and independent, but also improve metabolic health, reduce fall and fracture risk, and support a long, active life. The goal isn’t just to be lighter, it’s to be stronger, healthier, and more resilient, so you can age gracefully with independence and confidence.