Sports Equipment

How Much Weight Can You Lose Wearing a Weighted Vest

Weighted vests are usually associated with those who want to bulk up, but this can be classified as a common misconception due to the fact that the vests serve for more people than generally thought. More precisely, these vests can be worn even by those who want to lose weight as well as by those who want to correct their posture.

The main reason why people usually avoid wearing the vests for weight loss purposes is that they believe that their muscle mass will expand too much because of them. But this isn’t true as the vests are designed differently than most people think, some models simply being made from heavy materials, while others are equipped with pockets that the user can fill with various weighted objects.

This means that the user has a big control over the weight of the vest, not existing the danger of emphasizing on strength training more than on weight loss if this is your intention. But let’s not waste more time on generalities, and move on to see exactly how much weight you can lose if you wear a quality weight vest.

How Much Weight You Lose With and Without the Vest

If burning calories and losing pounds is what you aim for, desiring to reshape your body in order to look perfect when the swimming suit season comes, you need all the help you can get. Exercising without a weighted vest will lead to you losing weight, but not at such a rapid pace as you lose the extra pound when using the wearable. Here is a small comparison of comparison of how much calories you burn during 1 hour with a small 8-pound vest and without it:

Type of Activity Calories Burned Without the Vest Calories Burned With the 8-Pound Vest
Walking Up and Down Stairs ≈650 ≈690
Walking at a 3 MPH Speed ≈270 ≈290
Walking at a 5 MPH Speed ≈650 ≈690

As you can see, there’s a difference of approximately 20 to 40 calories burned per hour regardless of the type of activity that you’re performing when you’re wearing the vest. Of course, the weight of the wearer influences the amount of calories burned and how much weight will be lost in the as well, as it’s commonly known that people who weigh more tend to lose weight in the first few week faster than those who don’t have a lot of extra weight to begin with.

In the end, it’s worth it to invest in a weighted vest and to wear it if your goal is to lose weight and be slimmer. Just make sure to not overdo it with the weight that you insert in the vest if you don’t plan on expanding your muscle mass, but rather work with only 4, 8, or 16 extra pounds if all you want to do is to sweat more and lose weight faster.

Tips to Maximize the Results

The amount of weight that you lose when wearing the weight is mostly influenced by the types of activities and exercises that you perform when the weighted vest is on. In the following, we will offer you useful tips on how you can maximize these results in order to look perfect faster by losing the extra weight.

    • Tip #1 – Exercise with the vest on

As we have already tought you, if weight loss is your goal, you should stay away from adding too much weight to the vest, but rather go with only 4, 8, or 16 extra pounds. When you’re wearing the vest, you can do these exercises in order to lose weight faster and in a more optimal manner:

      • 4-5 minutes of running on the treadmill;
      • 15-20 reverse lunges;
      • 15-20 push-ups;
      • 15-20 get-ups;
      • 15-20 squats.

Follow this workout routine daily and repeat the exercises as many times as you can without overexcerting yourself, and you will look perfect in no time.

    • Tip #2 – Wear it when you go for a walk

No matter if you’re going for a walk in the park or you’re going shopping, you should wear the vest in order to lose more weight as you’re doing this basic exercise. This way, you get more things done at once as you not only take a breath of fresh air or you cross off your shopping list the items that you were supposed to buy as you needed them, but you get to lose weight in the meanwhile as well.

    • Tip #3 – Make your hikes more challenging with the vest

If you like to enjoy the outdoors and you go on hikes often, you can accelerate the weight loss process even further by wearing a vest. Of course, you should avoid wearing one that weighs more than 20-30 pounds to not overexert yourself or put too much pressure on your back. No matter how light the vest is, the added weight that it provides makes a big difference in the hiking experience, helping you sweat more and lose excess weight a lot faster.

    • Tip #4 – Include household chores in your weight loss regimen with it

Just because you’re not doing anything special it doesn’t mean that you can’t take advantage of the vest and lose some excess weight in the meanwhile. Thus, when you’re performing day to day chores around the house, no matter the types of chores that we’re talking about, wear the vest as the added weight will make you sweat more, these normal chores becoming weight loss exercises due to the wearable.

Don’t Neglect what You Eat

Obviously, the diet that you follow plays a major role when it comes to the end result. An improper diet will make you either put more pounds on or you won’t see any weight loss improvements, while a healthy, balanced diet helps you shed the extra pounds quicker. To fully enjoy the benefits provided by integrating the weight vest in your weight loss process, stray from eating foods that have high contents of fat and sugar.

The foods that your diet should consist of are mainly vegetables and fruits. Try to avoid heavy meat such as pork, but rather consume more fish as it isn’t only lighter but it provides your body with wonderful nutrients. Also, you can consume chicken and cow meat, but not excessively. Of course, you should make sure to properly hydrate yourself as well, meaning that you have to consume at least 8 glasses of water per day.