When it comes to getting healthy and losing weight people are always searching for the best kind of exercise and diet plan. I personally think weight loss is a unique and individual journey and it’s largely about finding what fits into your lifestyle the best. If you’ve been considering Pilates as a way to shed those extra pounds, you’re not alone! Many people wonder: is Pilates is good for weight loss. While Pilates may not burn as many calories as some high-intensity cardio workouts, it offers a unique combination of core strength, flexibility, and muscle engagement that can play a significant role in a well-rounded weight loss journey.
This post will explore in more depth how Pilates can help with weight loss, the different types of Pilates exercises, and how to make the most of your Pilates sessions to achieve your fitness goals. Whether you’re a beginner or an experienced fitness enthusiast, Pilates can be a valuable part of your exercise routine.
As always, before undertaking any kind of weight loss or lifestyle change, it is always best to speak to a medical professional or registered dietician who is best suited to give personalised advice on your individual health needs and health issues. This blog post has been researched to the best of my ability, and the information posted is accurate at the time of publication.
Why Is Pilates Good for Weight Loss?
Is Pilates good for weight loss? Like with anything that gets your body moving – the answer is yes, but it’s important to understand how. Pilates is a form of exercise that focuses on strengthening the deep core muscles, improving flexibility, and enhancing overall body awareness. It’s considered a low-impact workout, making it suitable for people of all fitness levels and those with certain health conditions. If the idea of going for a 10k run makes you want to hibernate for winter you are not alone! Perhaps pilates is more your pace too.
Here’s why Pilates can be effective for weight loss:
Increases Muscle Tone and Lean Muscle Mass
Pilates helps build lean muscle mass, which in turn can boost your metabolic rate. The more muscle you have, the more calories your body burns, even at rest.
Improves Core Strength and Stability
One of the main benefits of Pilates is building a strong core. The core muscles include the abdominal muscles, lower back, and pelvic floor, which play a crucial role in maintaining good posture and supporting the human body.
Enhances Mind-Body Connection
Pilates promotes a strong mind-body connection, helping you become more aware of your movements and improving overall body composition. This awareness can positively affect your weight loss journey by encouraging better form and reducing the risk of injury.
Boosts Metabolism
Pilates can have a positive effect on your metabolic rate, especially when combined with other forms of exercise like strength training or cardio workouts. This can result in more effective fat loss over time.
Reduces Stress and Cortisol Levels
Stress and elevated cortisol levels are often linked to weight gain, particularly around the midsection. The mental health benefits of Pilates, including relaxation and stress reduction, can support healthy weight loss.
How Pilates Supports a Healthy Lifestyle
Incorporating a Pilates routine into your fitness regime can lead to more than just physical benefits. Pilates supports a healthy lifestyle by promoting a balanced approach to exercise and well-being. Here’s how:
Encourages Consistency: Because Pilates is a low-impact exercise, it’s easy to make it a consistent part of your daily routine. Regular exercise is key to achieving and maintaining a healthy weight.
Improves Mental Health: The focus on breathwork and controlled movements helps reduce stress, improve focus, and enhance overall mental health.
Compliments Other Forms of Exercise: Pilates can be combined with other forms of exercise, such as weight training, aerobic exercise, or high-intensity interval training (HIIT), for better results.
How Does Pilates Burn Calories?
One common question people ask is how many calories Pilates can burn. While Pilates may not burn as many calories as other high-intensity workouts, it can still be a valuable part of a weight loss plan.
Mat Pilates: A typical mat Pilates class can burn around 175-250 calories per hour, depending on your body weight, fitness level, and the intensity of the session.
Reformer Pilates: Using a reformer can increase the intensity and help burn more calories—up to 300 or more per hour. This is because the reformer allows for a wider range of motion and engages more muscle groups.
Adding Intensity: To maximise calorie burn, focus on performing exercises with proper form and engaging your entire body. Naturally, the more muscle groups you activate, the more calories you’ll burn.
Can Pilates Help Lose Belly Fat?
While Pilates may not specifically target belly fat, it can help improve overall body composition and reduce fat, including around the midsection. When combined with a balanced diet and other forms of exercise, Pilates can help you achieve a leaner and more toned appearance.
The core strength you develop from Pilates will help create a flatter stomach by strengthening the abdominal muscles and improving posture. Although spot reduction isn’t possible, a strong core can support better overall fat loss and a healthier body composition.
Types of Pilates: Which Is Best for Weight Loss?
There are several different types of Pilates, each offering unique benefits for weight loss:
Traditional Mat Pilates: Focuses on building core strength and flexibility using your body weight and an exercise mat. It’s great for beginners and can be done at home or in a class setting.
Reformer Pilates: Utilises a machine called a reformer, which provides resistance to help build strength and tone the entire body. Reformer Pilates can burn more calories and engage more muscle tissue compared to mat Pilates.
Pilates Fusion Classes: These classes blend Pilates with other exercises like barre or yoga to create a full-body workout that can be more effective for fat loss.
The best way to determine which type of Pilates is best for you is to consider your fitness levels, goals, and preferences. Reformer Pilates might be more suitable if you want to build more muscle strength, while mat Pilates is perfect for improving core stability and flexibility. Remember like every new fitness activity to start slow and build up gradually.
How to Incorporate Pilates into Your Weight Loss Journey
To see the best results from Pilates for weight loss, consider the following tips:
Combine Pilates with Other Exercises: Pilates is excellent for building lean muscles, but it’s not as effective as other workouts for burning large amounts of calories. Incorporate cardio workouts like running, cycling, or swimming to increase your overall amount of calories burned.
Practice Pilates Regularly: Aim for at least 2-3 Pilates sessions per week. You can do more depending on your schedule and fitness goals. Consistency is key to achieving and maintaining healthy weight loss.
Focus on Muscle Engagement: Engage your core, legs, and arms in every exercise to maximize muscle involvement and calorie burn. This will help improve muscle tone and support a leaner appearance.
Mix It Up: Try different Pilates workouts to target various muscle groups and prevent boredom. You can alternate between traditional mat exercises, reformer Pilates, and Pilates fusion classes for a well-rounded routine.
Work with a Pilates Instructor: If you’re new to Pilates or want to ensure you’re using proper form, consider working with a certified Pilates instructor. They can help tailor workouts to meet your individual needs and fitness goals.
Can Pilates Alone Lead to Significant Weight Loss?
For many people, the question remains: Is Pilates good for weight loss on its own, or should it be paired with other exercises? While Pilates has numerous health benefits, including improving muscle tone, promoting better posture, and enhancing core stability, it may not be the fastest route to significant weight loss.
To lose weight effectively, you need to create a calorie deficit—burning more calories than you consume. Because Pilates typically burns fewer calories compared to high-intensity exercises, it’s best to combine it with other activities like weight training, HIIT, or aerobic exercise.
Additionally, following a healthy diet that supports your weight loss goals is crucial. A diet rich in whole foods, lean proteins, and healthy fats, paired with regular physical activity, is the best way to achieve lasting weight loss.
Final Thoughts on Pilates and Weight Loss
So, is Pilates good for weight loss? Absolutely! Pilates is a fantastic low-impact exercise that strengthens the entire body, improves muscle strength, and supports a healthy weight. While it may not burn as many calories as some other forms of exercise, it’s a valuable tool for building lean muscles, enhancing flexibility, and promoting overall physical health.
The best part about Pilates is that it’s suitable for all ages and fitness levels. Whether you’re just starting out or looking to complement your existing workout routine, Pilates can help you reach your weight loss goals while supporting a healthy lifestyle.
If you’re ready to start your Pilates journey, consider joining a Pilates studio or trying out online classes to find what works best for you. With dedication and consistency, Pilates can help you achieve a stronger, leaner, and healthier body.
Good news—Pilates can be adapted to suit your individual needs, and the results are worth the effort. Combine Pilates with other exercises and maintain a balanced diet to enjoy the many benefits Pilates has to offer on your weight loss journey!
Have you been incorporating Pilates in your weight loss routine? Thought about taking up a pilates class? I’d love to hear your thoughts in the comments below!
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