Yes, you can lose weight by rucking. Rucking is an effective form of cardiovascular exercise that burns calories while also building muscle, which helps boost your metabolism. Since it combines walking with the added resistance of carrying weight, rucking increases the intensity of your workout, leading to higher calorie expenditure compared to regular walking. Additionally, the muscle-building aspect of rucking helps increase long-term fat burning, as muscle tissue requires more energy to maintain than fat. By incorporating rucking into your routine, along with a healthy diet, you can create a calorie deficit and support weight loss.