Weighted vests have taken the fitness world by storm, with social media buzzing about their supposed ability to boost metabolism and help keep weight off. But are the accessories really worth the hype?
According to health and wellness coach Jill Brown, the answer is a resounding no.
"Despite the excitement over weighted vests all over the internet, the benefits are dramatically overblown," Jill told GB News.
The board-certified coach was blunt about the science behind these claims, noting that there have been "no studies showing weighted vests can keep a person's RMR (resting metabolic rate) from dropping after weight loss".
Weight loss results first and foremost from eating fewer calories and exercising consistently
|GETTY
When the body sheds pounds, the metabolism naturally slows down – and no amount of weighted gear can fully prevent that.
Jill pointed to a single study from 1988 that examined men with obesity who had lost significant weight through dieting.
The researchers discovered that strapping on a weighted vest – one matching the amount of weight lost – did help participants maintain some of their daily energy expenditure. But it was still lower than before they slimmed down.
"And these poor men in the study had to wear these heavy vests all day long!" Brown noted. "This goes against what many people hope to achieve by wearing a weighted vest."
A study published last year in the International Journal of Obesity examined whether weighted vests might offer a solution to the perennial challenge of maintaining weight loss.
The research tracked obese participants over a two-year period, dividing them into two distinct groups.
Both cohorts followed a calorie-restricted diet for six months. However, one group was additionally required to don a weighted vest for ten hours each day during this initial phase.
LATEST DEVELOPMENTS
The garments, which feature pockets designed to hold slim weights, can be loaded to considerable heft—ranging from three to thirty kilogrammes or even heavier.
During the initial six-month period, participants in both groups successfully lost weight. Yet the familiar pattern of regaining lost pounds emerged as the study progressed.
By the two-year mark, those who had relied solely on dietary restriction found themselves back at their original weight. The weighted vest cohort, by contrast, put back on merely half of what they had initially lost.
Researchers attributed this striking difference to changes in resting metabolic rate—the energy expended by the body whilst performing fundamental functions such as breathing and movement.
The vest-wearing participants demonstrated an elevated metabolic rate, enabling them to burn more calories even at rest.
But for those hoping to find a shortcut around traditional weight loss methods, Jill maintains that a calorie deficit is key.
"The way to lose weight is by being in a calorie deficit," she said. "If you're a human on planet earth, this is the only way."
While Jill maintains that weighted vests are not the metabolic miracle some claim, they do have their place in fitness – particularly for bone health.
Board-certified spine surgeon Dr Colin Haines of Virginia Spine Institute sees real value in these accessories for certain groups.
"I would recommend this practice for post-menopausal women since there are studies that support its effectiveness for reducing bone loss and bone degradation in this population," Dr Haines told GB News.
He also suggested them for physically active people wanting to make their workouts more challenging.
The added resistance helps build muscle mass and supports overall bone health, which becomes increasingly important as we age.
However, for safety measures, Dr Haines advises keeping the vest weight at or below 10 per cent of your body weight.
He stressed that vests need to be secure, with weight distributed evenly on each side, and recommended holding off if your back is actively bothering you or causing pain.
"When your back is feeling good, it's a great way to build core strength and help the spine carry weight more efficiently," he explained.
Weighted vests can support bone health
|GETTY
Jill, meanwhile, remains a bigger fan of traditional strength training.
"It is a poor substitute for strength training where you can strengthen every part of the body," she said, adding that she personally loves full-body workouts.
She went on to note that if you want to maintain weight loss, you need to eat fewer calories and exercise consistently – ideally combining strength training with cardio.
Our Standards: The GB News Editorial Charter