can practicing pilates help you lose weight?
So, on the blog today - another question that I am regularly asked – can Pilates help you lose weight?
When it comes to weight loss, most people immediately think of high-intensity workouts like running, cycling, or weightlifting. But what about Pilates? Known for its focus on core strength, flexibility, and posture, Pilates offers a low-impact workout that many people enjoy. While it might not be the first thing that comes to mind when you think of burning calories, Pilates can still play a role in a comprehensive weight loss plan. Let’s explore how Pilates contributes to weight loss and overall fitness.
Can Pilates Alone Help You Lose Weight?
The short answer is that Pilates alone may not lead to significant weight loss, especially if done in isolation from other factors like diet and additional physical activity. The reason for this is that Pilates, particularly when performed at a beginner or intermediate level, is not typically a high-calorie-burning activity compared to cardio workouts like running or HIIT (high-intensity interval training).
However, that doesn’t mean Pilates is ineffective in a weight loss journey. While the calorie burn might be lower, Pilates can indirectly contribute to weight loss in several important ways.
1. Building Muscle and Boosting Metabolism
Pilates is excellent for building lean muscle, especially in your core, back, and legs. Increasing muscle mass is crucial for weight loss because muscle tissue burns more calories than fat, even when at rest. This means that by building lean muscle through Pilates, your body’s metabolism can improve over time, helping you burn more calories throughout the day.
2. Improving Posture and Core Strength
One of the key benefits of Pilates is that it strengthens the core and improves posture. A strong core can help you move more efficiently during other exercises and daily activities, potentially allowing you to engage in higher-intensity workouts or maintain better form during strength training, both of which can enhance calorie burn.
Improved posture and body awareness also reduce the likelihood of injury, keeping you more active and consistent in your exercise routine, which is crucial for long-term weight loss.
3. Reducing Stress and Enhancing Mental Well-being
Stress can be a significant barrier to weight loss. High stress levels often lead to emotional eating, poor sleep, and increased fat storage (particularly around the midsection). Pilates incorporates mindful breathing and body awareness, which can reduce stress and promote relaxation.
By lowering stress, Pilates helps reduce cortisol levels, a hormone linked to weight gain, especially in the abdominal area. This mental and emotional balance can prevent overeating or unhealthy habits driven by stress.
4. Supporting Other Forms of Exercise
Pilates complements many other forms of physical activity. It enhances flexibility, strengthens stabilising muscles, and improves balance, making it easier to perform other types of workouts more effectively. For instance, having strong core muscles from Pilates can help you lift heavier weights, run with better form, or move more fluidly during aerobic activities.
Incorporating Pilates into your fitness routine can also prevent burnout and injury, allowing you to maintain a higher level of activity for longer periods, contributing to overall calorie expenditure.
5. Sustainable and Long-Term Weight Management
Because Pilates is low-impact, it is suitable for a wide range of fitness levels and ages. Unlike some high-intensity exercises that might cause burnout or injury, or long-term stress on joints, Pilates can be practiced consistently over time, which is key for sustainable weight loss and fitness maintenance. Consistency is often more important than intensity when it comes to long-term weight management.
Additionally, Pilates fosters a positive relationship with your body. As you become more attuned to how your body moves and feels, you might be more mindful of what you eat and how you care for yourself outside of your workouts. This holistic approach can lead to healthier habits, which in turn support weight loss.
How to Maximise Weight Loss with Pilates
If you’re looking to lose weight, here are a few tips to maximise the effectiveness of Pilates as part of your overall plan:
Incorporate Cardio: To burn more calories, pair Pilates with cardiovascular exercises like walking, running, cycling, or swimming.
Increase Intensity: Opt for more advanced Pilates classes or sessions that incorporate small equipment such as Pilates balls, resistance bands, Pilates ring, sliders and weights to challenge your muscles and increase calorie burn.
Consistency is Key: Practice Pilates regularly — at least 3 – 4 times a week. Consistency helps build strength and endurance, which aids in long-term fitness and weight management.
Focus on Nutrition: No exercise regime can outdo a poor diet. Pair your Pilates practice with a balanced, healthy eating plan to see the best results for weight loss.
Track Your Progress: Pay attention to non-scale victories as well. You might notice improvements in strength, posture, and muscle tone even if the scale doesn’t move as quickly.
Conclusion
While Pilates may not be a high-calorie-burning activity like running or HIIT, it can play an essential role in a balanced weight loss plan. It builds lean muscle, improves posture and body awareness, reduces stress, and enhances your overall fitness, making it easier to stay active and healthy in the long run. When combined with some cardio, a balanced diet, and consistency, Pilates can be a powerful tool to help you achieve your weight loss goals while improving your physical and mental well-being.
Let’s not forget the enjoyment factor too – sometimes people have success with weight loss from doing lots of cardio or HIIT, but they don’t actually enjoy it. So they manage to do it for a few months but then can’t keep up the motivation to do something that they don’t enjoy on a long term basis. As soon as they stop, the weight piles back on. The reason people find success with Pilates is because it feels good and it makes their bodies feel good throughout their day to day life. It’s low impact, challenging, and fun. It makes our brains feel good and calms down our nervous system.
For me personally, a combination of Pilates, Yoga, a balanced diet, and walking is the best balance of things that I enjoy and can keep up on a long term basis, for keeping my weight under control.
So, can Pilates help you lose weight?
Yes — when it’s part of a holistic and consistent approach to fitness and wellness. Pilates is a form of exercise that people enjoy, and therefore is something that be continued on a long term basis. A few of my clients have said that it is the only form of exercise that they enjoy and look forward to – and therefore that can only be a good thing!
