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Are Weighted Vests the Secret for Fat Loss?

Writer's picture: Richard GriehRichard Grieh

Fat loss doesn’t have to mean endless HIIT workouts, double gym sessions, or ultra-restrictive diets. In fact, one of the most underrated tools for burning more calories is surprisingly simple: a weighted vest.


Let’s talk about how it works, why it’s effective, and whether it’s worth the investment.


How Weighted Vests Work

Wearing a weighted vest isn’t just about adding resistance—it’s about changing the way your body works at a fundamental level.

Here’s what happens when you wear one:

  1. Your skeletal system gets loaded. The added weight forces your bones to work harder, stimulating metabolic activity. This is similar to how resistance training builds muscle—it’s your body adapting to the challenge.

  2. Your energy expenditure increases. Every movement requires more effort when you’re carrying extra weight, whether it’s walking, climbing stairs, or just standing.

  3. Your metabolism gets a boost. Over time, the increased demand on your body can lead to a higher resting metabolic rate, meaning you burn more calories even when you’re not moving.


Why Daily Activities Are Enough

The beauty of a weighted vest is that you don’t need to change your whole life to see benefits. Just wearing it during daily tasks, like walking, cleaning, or shopping can make a massive difference.

Even better, adding a single long walk each day while wearing the vest is enough to enhance fat loss without exhausting yourself. A study from the American Council on Exercise (ACE) found that walking at 2.5 mph with a vest equivalent to 15% of body weight increased calorie burn by 12%. That’s a big return for something so simple.


Does a Weighted Vest Replace Other Efforts?

Short answer: No. A weighted vest is a tool—not a shortcut. To lose fat, you still need to:

  • Be in a calorie deficit. Track your intake to ensure you’re eating fewer calories than you burn.

  • Stay consistent. The vest adds to your calorie burn, but it works best when combined with regular activity and smart nutrition.


Should You Invest in One?

Here’s the truth: a weighted vest can be a game-changer for many people, but it’s not for everyone.

It’s worth it if:

✅ You’re looking for an easy way to burn more calories during daily activities.

✅ You want a sustainable, low-effort boost to your fat loss journey.

✅ You’re already tracking your calories and working toward a deficit.

It’s not worth it if:

❌ You’re not focusing on your nutrition—because no tool can make up for overeating.

❌ You’re hoping it will replace intentional exercise—it’s a boost, not a replacement.

For most people, it’s a smart investment. It’s versatile, effective, and easy to use. Whether you’re walking the dog, cleaning the house, or taking a long walk, a weighted vest can make those activities work harder for you.


Fat loss doesn’t need to feel like a grind. With simple tools like a weighted vest, you can make your daily activities more effective, burning more calories without adding extra stress to your daily life.

As always, consistency is key. Pair this with a calorie deficit, and you’ll be surprised at the difference it makes.





Interested in more strategies like this? Check out my RSG Online Coaching for personalised guidance that fits your lifestyle.

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