If you want to lose weight as efficiently as possible, you have to exercise. There is no way around this-research has shown that combining diet and exercise is the best way to lose weight.

Now the main issue here is that the way you exercise could be damaging your connective tissue. This can happen even if you don’t feel anything while you exercise.

So here is how to keep your bones, joints and muscles healthy when losing weight:

1. Stretch your muscle fibers: In addition to lifting weights, make sure you stretch out your muscle fibers so that you don’t end up with any imbalances down the road. Doing so will keep you healthy as can be for a long life full of exercise.

2. Eat for your connective tissue: Specific food can keep your joints healthier. The key here is to try to get it in its most natural form-from whole food. However, if this isn’t possible, you can supplement for similar effects. I recommend supplementing with vitamin D and/or calcium for maximum joint health.

3. Have the shells of shellfish: In supplemental form, of course. You see, the shells of shellfish have glucosamine sulfate-a substance shown to increase joint lubrication. And in some studies, it was even shown to regenerate joint cartilage.

4. Work from the standing position: The simple act of working from the standing position can take a lot of stress off of your lower back. And the good news is that many companies are offering standing desks for pennies on the dollar. As an added bonus, you will burn more calories.

5. Don’t smoke: Not only does smoking cause cancer, but it also weakens your bones. It does this by making them less dense. And less dense bones are more prone to breaking. Now you could potentially over supplement with calcium to try to offset this, but you are far better off not smoking altogether.

Preventing joint damage when losing weight is often overlooked, but can lead to some serious injuries that are only cured with surgery. So make sure you don’t delay with following this advice!

Author Katherine Crawford, a Harvard exercise expert and recent arm fat sufferer, teaches women how to lose loose arm fat quickly. Discover how to get sexy arms by exploring her blog about how to get rid of flabby arms ASAP now!