Do you want to lose some extra weight and do not know if Pilates is the right answer? This is normal. Many people opt for Pilates to help them get slimmer as well as stronger. However, does this low-intensity activity really have an impact on losing weight? Let us examine more about what research and professionals say about it.
What is Pilates?
First, let’s have a little introduction to what Pilates means. Developed by Joseph Pilates at the beginning of the 20th century, it is a form of exercise focusing on core strength, flexibility, and balance improvement as well as better posture and alignment. It involves controlled movements that are performed precisely on mats or using special equipment such as reformers.
Pilates aims to create long slim muscles rather than bigger ones. Breath work and concentration also contribute to improving the efficacy of each exercise since Pilates teaches one about the mind-body connection.
Can Pilates Help with Weight Loss?
Are all those roll-ups, hundreds, and teasers from Pilates suits capable of helping you lose weight? The short answer is yes; it may be useful for weight loss to include some form of Pilate in your program. But how?
Pilates Burns Calories
Like any form of exercise, Pilates burns calories. A 150-pound person can expect to burn around 175 calories in a 50-minute beginner Pilates mat class, or 254 calories in a 50-minute advanced class. Pilates reformer classes and jumpboard classes tend to burn even more.
However, Pilates generally burns fewer calories compared to cardio exercises like running, cycling, or even power walking. So if your primary goal is to create a calorie deficit for weight loss, you’ll likely want to combine Pilates with some higher-intensity aerobic exercise.
Pilates Builds Lean Muscle
Where Pilates really shines for weight loss is in its ability to build lean muscle mass. Muscle tissue burns more calories than fat tissue, even when you’re at rest. So by increasing your muscle mass through Pilates, you can boost your metabolism and more easily maintain a healthy weight.
A 2017 study found that 8 weeks of Pilates training significantly decreased body fat percentage in obese women. Other research has shown Pilates to be effective at reducing waist, abdomen, and hip circumference.
Pilates Reduces Stress
Pilates’ emphasis on breathing and concentration can also help reduce stress levels. This is important because high stress is linked to increased belly fat storage. By helping to modulate the stress response, Pilates may make it easier to lose stubborn abdominal fat in particular.
Tips for Maximizing Weight Loss with Pilates
Ready to leverage Pilates for weight loss? Here are some expert tips:
- Aim for 3-5 Pilates workouts per week, combined with other forms of cardio exercise like brisk walking, swimming, cycling, or the elliptical trainer.
- Choose more advanced Pilates classes and options that keep your heart rate elevated, like reformer jump board classes or HIIT Pilates fusion workouts.
- Focus on mastering Pilates moves that target multiple muscle groups at once for maximum calorie burn and muscle building, such as planks, side planks, bridges, lunges, squats, and mountain climbers.
- Don’t forget diet plays a major role. Combine your Pilates practice with a balanced, calorie-controlled eating plan rich in protein, produce, and whole grains.
- Stay hydrated and well-rested to keep your energy levels up and cortisol levels down. Proper sleep is crucial for weight loss.
The Bottom Line
In summary, while Pilates may not be the highest calorie burner around, it can absolutely support your weight loss efforts by building metabolism-boosting lean muscle, reducing stress, and improving your overall fitness level so you’re better able to engage in fat-blasting cardio workouts.
The key is combining Pilates with a well-rounded exercise routine and a healthy, portion-controlled diet. With consistency and the right approach, Pilates can be a highly effective tool in your weight loss arsenal. Those long, lean Pilates muscles won’t just make you look great – they’ll help you feel great and sustain a healthy body composition for years to come.
