Is Pilates good for weight loss?

Pilates is a low impact exercise that focuses on core strength, flexibility and body awareness. Developed by Joseph Pilates in the early 20th century it combines elements of yoga, martial arts and calisthenics. It’s not the first exercise that comes to mind when we think of weight loss but many of us wonder can it help us lose weight? This will tell you how Pilates can help with weight loss, the science behind it and the benefits.

Weight Loss

Before we get into Pilates we need to understand weight loss. At its core weight loss is when you burn more calories than you consume, creating a calorie deficit. This can be achieved through diet, exercise or a combination of both. Different types of exercise burn calories, including cardio, strength training and flexibility exercises.

How Pilates Fits In

1. Caloric Expenditure: Pilates burns fewer calories than high intensity cardio workouts. A 60 minute Pilates session can burn 250-400 calories depending on your weight, intensity of the session and the type of Pilates you’re doing. While this is less than running or cycling the focus of Pilates isn’t solely on calorie burning.
2. Muscle Building and Metabolism: Pilates helps build lean muscle mass which can increase your resting metabolic rate (RMR). This means your body burns more calories even when you’re not exercising due to the increased muscle mass. Increased muscle tone also gives you a more sculpted body.
3. Core Strength and Stability: A big part of Pilates is building core strength including the abdominals, lower back, hips and pelvic floor. A strong core supports all body movements which can enhance performance in other physical activities. This can lead to a more effective workout routine and higher calorie expenditure during other forms of exercise.
4. Flexibility and Posture: Regular Pilates practice can improve flexibility and posture. Better posture reduces the risk of injury and enhances athletic performance. With fewer injuries you can maintain a consistent exercise routine which aids weight loss.
5. Mind-Body Connection: Pilates is about concentration, control and breathing. This mind-body connection can give you greater body awareness which can help you make healthier choices around food and exercise. It encourages mindfulness which can reduce emotional eating and improve dietary habits.
6. Stress: Stress leads to weight gain through increased cortisol levels which store fat. Pilates is a stress release which promotes relaxation and mental well being.

Types of Pilates

There are many:

• Classical Pilates: follows the original exercises of Joseph Pilates, often using the Reformer.
• Contemporary Pilates: includes modern research and may include variations of classical exercises.
• Mat Pilates: exercises on a mat, using body weight for resistance. Can be done at home.
• Reformer Pilates: uses a machine with springs and pulleys for resistance to strengthen and stretch.

How to Add Pilates to Your Workout

1. Do Pilates with Cardio: To lose weight, do Pilates with cardio like running, swimming or cycling. Aim for at least 150 minutes of moderate intensity cardio per week.
2. Frequency: Do Pilates 2-3 times a week. This allows for muscle recovery and a consistent workout schedule.
3. Progression: As you get more comfortable with Pilates, look to challenge yourself with more advanced classes or variations of exercises to build strength and endurance.
4. Focus on Form: Quality over quantity is key in Pilates. Proper form ensures you engage the right muscles, reduces the risk of injury and maximises each movement.
5. Mindfulness and Nutrition: Use the mindfulness from Pilates to help with nutrition. Try a food diary to track your eating and identify areas to improve.

Success Stories and Research

Many people have lost weight with Pilates and feel better overall. There isn’t much research on Pilates for weight loss but research has shown Pilates can improve body composition and strength in women.

A study in the Journal of Physical Therapy Science found that those who did Pilates regularly had a significant decrease in body mass index (BMI) and waist circumference compared to those who didn’t do Pilates. So Pilates helps with body fat and overall health.

Conclusion

In summary, Pilates isn’t the most calorie burning exercise but it has many benefits that can help with weight loss. It’s focus on strength, flexibility and body awareness can improve overall fitness, promote a healthy lifestyle and complement other forms of exercise. When combined with a balanced workout routine that includes cardio and mindful eating, Pilates can be a great addition to your weight loss journey.

Ultimately how Pilates works for weight loss will vary from person to person depending on your goals, body type and exercise preferences. If you like Pilates and enjoy it, it can be a way to stay active, improve your physical fitness and support your weight loss.