From the Research
Weighted vests can be a useful tool for weight loss, particularly when used in conjunction with a comprehensive weight loss plan, as they increase calorie expenditure during exercise and daily activities, with the most recent and highest quality study 1 demonstrating a significant reduction in body weight and fat mass in obese subjects.
Key Points to Consider
- The use of weighted vests during exercise and daily activities can increase calorie expenditure, leading to weight loss, as shown in a study published in 2020 1.
- A vest adding 5-10% of your body weight is recommended for beginners, gradually increasing to no more than 20% as your fitness improves.
- For weight loss benefits, wear the vest during walks, stair climbing, or bodyweight exercises for 30-60 minutes, 3-5 times weekly.
- The additional energy expenditure is relatively small—perhaps 5-15% more calories depending on the activity and vest weight—so results will be gradual.
- Weighted vests work by increasing the metabolic cost of movement and potentially building more muscle mass, which raises your basal metabolic rate.
Important Considerations
- People with joint issues, back problems, or cardiovascular conditions should consult a healthcare provider before using weighted vests to avoid injury or complications.
- Weighted vests should complement, not replace, a comprehensive weight loss plan including calorie-controlled diet and regular cardiovascular and strength training.
- The most recent study 1 found that high load treatment resulted in a more pronounced relative body weight loss compared to low load treatment, with a mean difference of -1.37% (95% confidence interval, -1.96 to -0.79; p = 1.5 × 10-5).
Benefits of Weighted Vests
- Increased calorie expenditure during exercise and daily activities
- Potential building of muscle mass, which raises basal metabolic rate
- Can be used in conjunction with a comprehensive weight loss plan
- May help mitigate bone loss during intentional weight loss, as suggested by a study published in 2021 2
Potential Risks and Limitations
- May cause injury or complications in people with joint issues, back problems, or cardiovascular conditions
- Results may be gradual and require consistent use
- May not be suitable for all individuals, particularly those with certain health conditions or mobility issues.