Does wearing a weighted vest increase caloric loss?

Weighted Vests Increase Caloric Expenditure During Physical Activity

Yes, wearing a weighted vest does increase caloric expenditure during physical activity compared to the same activity without added weight. Research shows that weighted vests increase metabolic costs and oxygen consumption during walking and other activities 1, 2.

How Weighted Vests Affect Caloric Expenditure

Physiological Effects

• Weighted vests increase oxygen consumption (VO₂) during walking, with greater effects at higher percentages of body weight 1
• The metabolic cost of walking increases proportionally with the weight added to the vest 2
• A study examining weighted vest walking found significant increases in oxygen consumption at all walking speeds when comparing 0% body mass to 10%, 15%, and 20% of body mass in the vest 1

Quantifiable Impact

• The increase in caloric expenditure is directly related to:
  • Weight of the vest (heavier vests = more calories burned)
  • Duration of wear time
  • Type and intensity of activity performed while wearing the vest
  • Walking speed (greater effects at higher speeds) 1

Practical Applications for Weight Management

Integration with Exercise Programs

• Weighted vests can be incorporated into comprehensive weight loss programs that combine reduced-calorie diet and physical activity 3
• The American Heart Association recommends creating an energy deficit of 500-1000 kcal/day to achieve weight loss of 1-2 pounds per week 3
• Adding a weighted vest to walking or other exercises can help increase this caloric deficit

Safety Considerations

• Start with lighter weights (5-10% of body weight) and gradually increase as tolerated 1
• Be aware that weighted vests also increase vertical ground reaction forces and loading rate on joints 1
• Some individuals may experience back pain or soreness when using weighted vests 4

Evidence from Clinical Studies

A pilot study examining weighted vest use during dietary weight loss in older adults with obesity found:

• Participants wore weighted vests for an average of 6.7±2.2 hours/day 4
• Both diet-only and diet-plus-weighted vest groups lost similar amounts of weight (approximately 11 kg) 4
• The weighted vest group showed less decrease in leg power compared to the diet-only group 4

Another study examining metabolic costs found:

• Weighted vests significantly increased metabolic rate during walking 2
• The updated Load Carriage Decision Aid (LCDA) metabolic model can accurately predict the increased metabolic costs when using weighted vests 2

Recommendations for Optimal Use

• For weight management purposes, aim for at least 150 minutes/week of moderate-intensity aerobic activity, progressing to 200-300 minutes/week as recommended by the American Heart Association 5, 3
• Add a weighted vest during walking or other exercises to increase caloric expenditure
• Start with 5-10% of body weight and gradually increase as tolerated
• Monitor for joint discomfort or back pain and adjust accordingly
• Combine weighted vest use with a comprehensive approach to weight management that includes dietary changes and behavioral strategies 3

Remember that while weighted vests do increase caloric expenditure, they should be used as part of a broader weight management strategy that includes proper nutrition and regular physical activity.