All You Need to Know About Losing Pounds with Pilates
When it is about losing weight, people associate running, HIIT workout, or going to the gym. But what about Pilates? Pilates is a low-impact, core-centered exercise that is touted as having a number of positive effects on the body, including posture, flexibility and strength building, but does Pilates work to take-off weight?
In this post, we will be explaining how Pilates can be a part of a weight loss plan, the advantages of Pilates, what the science says about it, and how you can begin. Let’s dive in.
What Is Pilates?
Pilates is a kind of exercise invented by Joseph Pilates during the early 20th century. It concentrates on body control, core strength, breathing and alignment.
There are two main types:
- Mat Pilates: Performed on a mat using body weight.
- Reformer Pilates: A machine with springs and pulleys is used to provide resistance.
Both of them provide the full body workout that tends to focus on muscles other exercises overlook, particularly the deep core.
Does Pilates Burn Calories?
Yes — but not as many as high-intensity workouts.
A normal 50-minute entry-level mat Pilates session can consume approximately 175-250 calories, depending on your weight and intensity. Reformer classes or advanced classes are able to burn more, especially when incorporated with cardio like movements or resistance training.
Here’s a quick comparison for a 150-pound person:
| Activity | Calories Burned (30 mins) |
| Walking (3.5 mph) | 130 |
| Pilates (mat, beginner) | 150 |
| Pilates (reformer, advanced) | 200–250 |
| Running (6 mph) | 350 |
Pilates may not be the best calorie-burner but it is one more element in long-term weight loss particularly when coupled with other healthy habits.
How Pilates Helps with Weight Loss
Although it does not burn calories as much as cardio, pilates can help people lose weight in a number of ways:
Builds Lean Muscle
Muscle is more metabolically active than fat- even at rest. Pilates will make you have lean, toned muscles, particularly in the core, glutes, and thighs. This may raise your resting metabolism, which burns more calories throughout the day.
Improves Posture and Body Awareness
Improved posture and alignment will help you look thinner and feel better about yourself. Pilates also aids in mind-body connection, which could result in an improved food choice and body awareness.
Reduces Stress
Stress leads to weight gain, particularly belly fat, because of elevated cortisol. Pilates involves breathing exercises and mindfulness in motion, which can help you ease stress and improve emotional health.
Increases Flexibility and Mobility
The more you can move and the less you hurt, the more you are going to stay active. This helps in a more regular exercise program, which is fundamental in weight loss.
Pilates vs. Other Workouts for Weight Loss
The following is a comparison of Pilates to other common workouts:
| Workout Type | Calories Burned | Muscle Toning | Stress Reduction | Impact on Joints |
| Running | High | Low | Medium | High |
| Weight Training | Medium | High | Low | Medium |
| Yoga | Low–Medium | Medium | High | Low |
| Pilates | Low–Medium | High | High | Low |
Takeaway: Pilates may not be the quickest method of calorie burning, but it is easy on the joints, effectively enhances total body strength, and can be a potent addition to other types of exercise.
Scientific Studies on Pilates and Weight Loss
Some studies indicate that Pilates may help in weight loss especially, when combined with other lifestyle changes:
- A study published in the Journal of Exercise Rehabilitation in 2017 found that Pilates done 3 times a week over a period of 8 weeks significantly lowered body fat and waist circumference among overweight women.
- A 2019 study suggests that Pilates may be used to complement dietary changes to achieve greater weight loss than with dietary change alone.
- Pilates is also proven to help improve sleep, reduce anxiety, and improve the quality of life, all of which leads to better habits and weight management.
How Often Should You Do Pilates for Weight Loss?
To see results, consistency is key.
Experts recommend:
- 4 Pilates classes per week, particularly if you are a novice exerciser.
- Combining Pilates with cardio (such as walking, swimming or cycling) will help burn more calories.
- Add strength training or reformer Pilates to increase resistance and muscle development.
Remember: Weight loss occurs when you use up more calories than you consume. To combine Pilates with a healthy balanced diet is a must.
Real-Life Success Stories
Pilates has become a common way that people have used to lose weight.
While results vary, common benefits include:
- Slimmer waistlines
- Improved posture and muscle tone
- Increased energy and confidence
- Reduced joint pain and better mobility
It is important to keep in mind that Pilates is not a quick fix, it is a lifestyle change that will result in sustainable weight loss and overall health.
Tips for Getting Started with Pilates
Interested in using Pilates to lose weight?
Here is how to get started:
Start with Mat Pilates
You can watch beginner lessons on the Internet (YouTube, apps, etc.) or enroll in a local studio. Pilates Mat does not need equipment and can be easily started at home.
Progress Slowly
Don’t expect dramatic changes overnight. Focus on proper form, breathing, and consistency. You’ll see results over time.
Try Reformer Classes
Reformer Pilates is more intense and resistant and can burn more calories and develop strength faster.
Mix It Up
To accelerate the outcomes, practice Pilates in the week combined with brisk walking, interval training, or strength training.
Listen to Your Body
Pilates is about control and mindfulness. When an exercise feels wrong, adjust the exercise or ask an instructor.