How heavy should a weighted vest be for weight loss?

I panicked and bought a heavy 15 kg vest initially, which gave me terrible lower back pain for weeks. Then I realized starting with just 4 or 5 kg is completely normal and much safer for joint health. Start light, your body will adapt naturally without any injury.

My sports physician explained that exceeding 10% of your body weight on a vest alters your natural gait, which can lead to ankle and hip injuries. He advised me to focus on progressive overload, starting with a 5 kg adjustable vest and only adding weight once my core feels stable.

Yes, keeping it under 10% of your body weight is the safest standard. Always adjust the straps tightly so it does not bounce and hurt your spine.

We see patients with joint inflammation from carrying too much extra load too fast. It is best to start with a very light vest, around 2 to 4 kg, especially if you are just walking. If you have any history of back or knee pain, please consult an orthopedic specialist before trying it.

If you are using a weighted vest, start strictly at 5% of your current weight to test your tolerance. Make sure it is an adjustable vest so you can slowly add plates as you get stronger. Heavy vests are for advanced conditioning, not for basic weight loss.

Do not rush into buying heavy fitness gear looking at online videos. Start with a simple, light vest and see how your knees feel during a normal walk. Your joints are precious, so protect them and do not push too hard too soon.