I agree that will also help. I am on the heavy side and trying to lose weight to get ready for the hike. I was able to get 4 backpacking trips in this past summer to get ready for a long distance hike. The first was on the AT and the others in PA, OH and WV. The last one was the hardest for me and should have been the easiest. Even though I am overweight I was hiking on the average of 20-25 miles a week plus hitting the gym. I developed a bad heal spur that kept me from hiking for about 2 1/2 to 3 months. (every time I thought it was OK to hike, I would hike and after a mile I would find myself in terrible pain so I finally took the time off to let it heal correctly. However because of that on my last hike i (Norhfork trail WV) I was not physically ready for it. I was also carrying around 38 lbs (pretty stupid and it wiped me out) So I realized I have to go lighter on both sides, (my stomach and pack) I have a new zpack arc haul on its way and with some other changes I should now be well under 20 minus food and water. BTW I'm back to hiking 20 some miles a week plus the gym and will be adding my backpack in about a month on those day hikes. Still have a lot of weight to lose but on my way.