Mixed
Wearing a weight vest loaded to 11% of body weight for 8 hours daily over 5 weeks significantly reduces fat mass and waist circumference while increasing lean mass in individuals with obesity, independent of changes in energy expenditure or physical activity levels.
To improve body composition, wear a weight vest loaded to 11% of your body weight for 8 hours a day for 5 weeks. You do not need to change your diet or increase your exercise routine; the mechanical load itself drives fat loss and muscle gain. Focus on standing as much as possible while wearing the vest. Expect some initial musculoskeletal discomfort, but this does not negate the benefits.
High-load treatment reduced fat mass (mean difference − 2.60%; 95% CI − 3.79, − 1.41) and increased lean mass (mean difference 1.40%; 95% CI 0.37, 2.42)... Waist circumference decreased (mean difference − 2.26%; 95% CI − 3.81, − 0.71) in the high-load group... These effects were achieved despite no increase in physical activity.
Why this rating
Single-centre RCT with rigorous measurement (DXA, CT, DLW) but short duration (5 weeks) and specific population (Class 1 obesity).
Source
Increased weight-load improves body composition by reducing fat mass and waist circumference, and by increasing lean mass in participants with obesity: a single-centre randomised controlled trial
Jakob Bellman et al. · BMC Medicine · 2025
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