Pilates, originally called “controlology,” originated in the 1930s with Joseph Pilates. It is most commonly practiced as a mat class and is a popular moderate aerobic resistance-based workout. Pilates focuses on strengthening the body and core through stretches and small movements. Any form of physical exercise, combined with other factors such as diet, can help people lose weight. This article explores how Pilates can be a powerful weight loss tool, detailing its impact on the body, the research supporting its effectiveness, and practical tips for maximizing weight loss results.
Understanding Pilates
Pilates is a popular low-impact exercise. It’s effective for toning up, building lean muscle, and improving posture. Similar to yoga, Pilates focuses on posture, balance, flexibility, and mind-over-body control. However, it has more emphasis on movement, core strength, and resistance than is typically seen in the average yoga session - similar to gymnastics and calisthenics. Practicing Pilates can be beneficial for your health and help you maintain a healthy weight.
Can You Lose Weight Doing Pilates?
Yes, you can absolutely lose weight with Pilates. While traditional mat Pilates can burn up to 250 calories per hour, high-intensity reformer classes torch 400-600 calories in just 45 minutes, helping to create the caloric deficit you need to see real weight loss results. Weight loss happens when you burn more calories than you consume. This is called a caloric deficit. Combining regular Pilates sessions with a balanced, calorie-controlled diet creates a recipe for success.
How Pilates Changes Your Body
Pilates focuses on building strength and muscle tissue. This is something referred to as “body recomposition.” Body recomposition helps people build lean muscle mass and raise their basal metabolic rate (BMR), enabling them to burn more calories, including when they are static or resting. A person’s BMR determines the number of calories they burn while at rest. The more lean muscle tissue a person has, the more calories they require to keep tissue primed and fed. Therefore, the more muscle people have, the more calories their bodies burn while at rest. Improving body composition through consistent muscle strengthening techniques can help build lean muscle and reduce body fat, also often resulting in weight loss. This is something that Pilates can facilitate through its core movements and philosophy of mindfulness between a person and their body.
Building Lean Muscle Mass
Pilates increases muscle mass: The more muscle you have, the higher your resting metabolic rate. Pilates builds lean muscle, particularly in the core, arms, and legs. Ultimately it’s a full-body workout with the potential to get you great results.
Read also: Maximize Pilates Gains
Boosting Metabolism
Pilates sets the stage for long-term weight loss by building strength, revving up your metabolism, and encouraging mindful movement. Pilates, especially reformer-based programs, targets and tones muscles in the core, arms, and legs, building lean muscle that supports a faster resting metabolic rate. More muscle means more calories burned, even when you’re not working out.
Enhancing Mind-Body Connection
Pilates integrates mindfulness and breath control into every session. This helps reduce stress. Stress is one of the key factors leading to emotional eating and weight gain. The focus on mental clarity and relaxation gives you tools to handle stress without turning to food. As you become more attuned to your body through regular practice, you may notice yourself making healthier eating decisions, becoming more aware of portion sizes, and feeling more in control of your overall wellness not just during class, but throughout your day. Pilates classes will help you build both a stronger body and a stronger mindset to support long-term, sustainable weight management.
Improving Cardiovascular Health
Dynamic Pilates routines can elevate your heart rate and provide a cardiovascular boost, especially when done with minimal rest between exercises. Increasing your cardio stamina helps you move through your day more easily and increases your abilities in future workouts. Allowing you to workout longer and harder in the future for compounding weight loss results.
Aiding in Recovery
Unlike intense workouts that might leave you sore and fatigued, Pilates promotes active recovery, allowing you to stay consistent with your exercise routine. Consistency is key for weight loss. You can’t just workout for a week and expect to see results. So faster recovery leads to more attainable weight loss goals.
Strengthening the Core and Toning the Body
Pilates focuses heavily on core engagement. A strong core improves posture, enhances physical performance, and creates a toned, streamlined appearance that many people associate with weight loss.
Read also: The Pilates and Diet Connection
Research and Statistics on Pilates for Weight Loss
The research on Pilates for weight loss is mixed. However, there is considerable evidence to suggest that Pilates is an effective workout technique with numerous benefits that can help people lose weight in a healthy way.
Studies on Weight Loss
A 2021 study found Pilates to effectively reduce body weight and body fat percentage in participants with overweight or obesity. These effects were more pronounced in those with obesity only. Additionally, the study found that the longer a person performed Pilates, the more significant the weight loss.
One small study in 2017 observed 37 overweight or obese women ages 30 to 50. The researchers found that practicing Pilates for eight weeks was effective for:
- Weight loss
- Lowering BMI
- Toning the waist
- Decreasing abdomen and hip circumference
This was compared to a group doing no exercise during this time.
Another 2015 study observed postmenopausal women aged 59 to 66 years old. It found that 12 weeks of practicing mat Pilates resulted in no change in body composition. But the participants did significantly increase abdominal, upper, and lower limb strength. Researchers suspect there was no change in body composition because the women in the study didn’t alter their diets.
Read also: Walking and Pilates for Weight Loss
Meta-Analysis of Pilates Studies
A meta-analysis of studies on the effects of Pilates on body composition, published in the Journal of Bodywork and Movement Therapies, found that doing 60 minutes of Pilates practice 5 times per week for 4 weeks was best for promoting changes in body composition.
A systematic review and meta-analysis was conducted in accordance with the Preferred Reporting Items for Systematic Reviews and Meta-Analyses (PRISMA) guidelines. PubMed, the Cochrane Library, Web of Science, the China National Knowledge Infrastructure (CNKI), and EMBASE databases were systematically searched from the inception dates to 12 November 2020. The analyses combined 11 studies involving a total of 393 adults with overweight or obesity (90 men and 303 women). Outcome measures were body weight, BMI, BFP, lean body mass, and WC. Overall results revealed that Pilates leads to a significant decrease in body weight, BMI, and body fat percentage in adults with overweight or obesity.
Key Findings from the Meta-Analysis
- Body Weight: Pilates significantly reduced body weight (MD = −2.40, 95% CI: [−4.04, −0.77], P = 0.004). A significant decrease was observed on body weight in studies with more than 10 weeks of duration (MD = −3.30, 95% CI: [−4.67, −1.92], P < 0.00001). Body weight dramatically decreased by Pilates in studies including participants with obesity only (MD = −3.81, 95% CI: [−4.82, −2.81], P < 0.00001).
- BMI: Pilates remarkably decreased BMI (MD = −1.17, 95% CI: [−1.85, −0.50], P = 0.0006). A significant reduction was observed on BMI in studies with more than 10 weeks of duration (MD = −1.04, 95% Cl: [−1.67, −0.40], P = 0.001). A remarkable decrease on BMI in studies including participants with overweight only or ones with obesity only.
- Body Fat Percentage (BFP): Pilates significantly reduced BFP (MD = −4.22, 95% CI: [−6.44, −2.01], P = 0.0002).
- Lean Body Mass (LBM): The analysis of three studies indicated that no significant effect on lean body mass (LBM) after Pilates (MD = −0.00, 95% CI: [−1.40, 1.40], P = 1.00).
Types of Pilates
While all Pilates classes will get you a good workout, not all Pilates classes are the right choice for you depending on what stage of fitness you’re in and how mobile you are. Some methods are better suited for weight loss than others.
Mat Pilates
Mat Pilates involves bodyweight exercises performed on a mat. This style focuses on core strength, flexibility, and control. While it’s effective for toning, it might not burn as many calories as other types of Pilates. It’s also not the best choice if you are less mobile or have a hard time getting up and down off the ground. It is, however, a great low-impact workout - easy on the joints.
Reformer Pilates
Reformer Pilates incorporates a special machine with springs, pulleys, and a sliding carriage to add resistance to exercises - known as a Reformer. The added resistance increases calorie burn and promotes muscle building. The great thing about Reformer Pilates is it offers a lot more options for customizing a workout to fit your specific needs. The reformer is easy to use, especially in a class setting with an instructor. It’s much easier to get on and off of than the floor. It’s also effective because the workouts are often anti-gravity, which gives you an easier time working out if it’s not something you’ve done in a while.
Reformer Pilates for weight loss is dynamic, including weights and weight resistance (reformer) machines. Adding more weight to pilates exercises encourages more lean muscle growth and can better activate your metabolism. Because reformer pilates includes intense, rhythmic aerobic movement of the entire body, more calories are expended.
Maximizing Weight Loss with Pilates: Practical Tips
For people to experience the greatest weight loss benefits of Pilates, it is best to consistently practice it multiple times per week. However, weight loss requires a calorie deficit. Therefore, to see results, it is important to ensure a healthy and sustained calorie deficit in combination with any workout plan. Thus, a person may wish to combine Pilates workouts with a nutritious, high protein diet and other forms of exercise. Combining Pilates with other forms of cardio exercise and strength training, plus eating a healthy diet, is an effective way to tone your muscles and help you achieve your weight loss goals.
Effective Weight Loss Tips
- Eating a Nutritious, High Protein Diet: Eating a diet high in protein will help keep a person more satiated and, therefore, more likely to stay in a calorie deficit. This is because protein reduces the hunger hormone (ghrelin) and increases the hormone that helps a person feel full.
- Doing Aerobic Exercise: To prevent spiking the appetite, a person can try aerobic workouts that engage the cardiovascular system, such as uphill walking. If your goal is to lose weight, you may want to try cardio exercise such as walking, running, or cycling, in addition to Pilates. Also focus on eating a healthy diet with lean protein, whole grains, fruits, and vegetables.
- Starting Resistance Training: Opting for resistance training as part of a fitness regimen increases BMR, ensuring that a person burns the optimal amount of calories, even while resting. Alternate Pilates with strength training and other forms of cardio exercise such as walking, swimming, running, or cycling.
- Trying Intermittent Fasting: Intermittent fasting, which involves going 16 or more hours at a time without eating, can help people lose fat while maintaining muscle mass. It can also help people monitor or reduce their calorie intake.
- Focus on Consistency: Aim for 3-4 sessions per week. For quicker weight loss, increase to 5-6 sessions, alternating between the different types of Pilates classes. That being said… make sure you choose a schedule you can stick to. 1 class per week one week and 6 classes the next on a rolling basis isn’t going to get you the results you want.
- Take a Variety of Classes: As your body gets used to one set of exercises it can stop progressing quickly. Even if you’re doing some of the harder versions of the same exercises. Targeting different muscles and different body systems in different ways, is important for continued results.
- Track Your Progress: Set measurable goals, whether it’s tracking inches lost, improved stamina, or increased strength. Regularly evaluate your progress to stay motivated. It can be helpful to keep an emotional journal of your weight loss journey too. One that doesn’t just track data but also tracks feelings.
- Ask for Help: As humans, we’re designed to live and function in a community. You aren’t alone in your weight loss journey.
Combining Pilates with Other Activities
You don’t have to give up your favorite workouts. Pilates is designed to fit into your lifestyle. Whether you run, cycle, or lift weights, our classes can be the perfect complement to your established routines and the extra push your body needs to burn more calories and break through plateaus.
The BODYROK Approach
What sets BODYROK apart from traditional Pilates is the intensity, structure, and efficiency of our workouts. While most mat Pilates classes emphasize gentle, slow movement, BODYROK’s 45-minute reformer classes are designed to leave you sweating and torching calories.
BODYROK reformer Pilates sessions, thanks to the intensity and resistance, can burn 400-600 calories in just 45 minutes. According to a 2020 study, traditional mat Pilates burns an average of about 170-250 calories per hour.
Realistic Expectations
Pilates can support you in your weight loss journey but don’t expect overnight results. The beginning of your journey is all about building the stamina and exercise foundation you need to succeed. Then the weight loss success will kick in.
Benefits of Pilates Beyond Weight Loss
Pilates offers numerous benefits beyond just shedding pounds.
Low-Impact Exercise
Pilates is low-impact: gentle on the joints, making it an ideal option for individuals recovering from injuries or looking for a sustainable, long-term exercise routine.
Boosts Mental Health
There is a mindfulness aspect of Pilates that helps combat stress, anxiety, and depression - all of which can contribute to weight gain.
Improves Sleep
Quality sleep is essential for weight loss, and Pilates can help by calming the nervous system and promoting relaxation.
Enhances Mobility and Flexibility
Which helps to improve your ability to perform other forms of exercise, leading to a more active lifestyle overall.
Encourages Consistency
Pilates is enjoyable and highly adaptable, making it easier to stick to a regular workout routine. Plus if you’re signing up for classes or memberships, you’re much more likely to workout.