Pilates is a commonly known form of exercise that strengthens and tones muscles, reduces body fat, and improves flexibility. While Pilates is a low-impact exercise, which is an exercise that is gentler on the body than other types that are more intense, it can be a powerful tool for weight loss. Pilates is especially helpful for weight management when combined with a balanced diet and a varied workout routine.
Pilates is an effective tool for weight loss for a handful of reasons:
- Reduces body fat and body mass index (BMI): Pilates may help decrease body weight and BMI, which is a calculation that uses height and weight to estimate body fat. Practicing Pilates when combined with a balanced nutrition plan can help support sustained weight loss.
- Increases basal metabolic rate (BMR): BMR is the amount of calories your body needs to burn while at rest, or the energy your body uses to keep you breathing and keep your heart beating. Practicing Pilates can improve overall fitness levels and increase your BMR, making it so that your body is able to burn more calories at rest.
- Improves body composition: Pilates has been shown to decrease overall body weight, fat percentage, waist and hip circumference, without reducing muscle.
- Has similar benefits to resistance training: Resistance, or strength training, is best known to reduce body fat and increase strength. However, the changes that your body and mind go through when practicing Pilates may have benefits similar to resistance training, including improved body composition and heart health.
- Can increase muscle mass and strength: Pilates focuses on controlled, sometimes resistance-based movements that engage muscles throughout the body, which can increase lean and skeletal muscle mass.
- Can lower stress and raise mindfulness: Pilates exercises emphasize breath control and bodily awareness, which can help with stress and mindfulness. This can support better sleep and decrease emotional eating habits, which support sustainable weight loss.
Pilates can be a great option for weight management because it’s accessible to many different people, no matter their age or fitness level. Whether you’re just getting into exercise or are already living an active lifestyle, you can modify a Pilates practice to match your needs. It doesn’t require a gym membership or equipment most of the time, and can be done in the comfort of your own home.
Pilates-based exercises can strengthen and support your entire body, making everyday movements easier and helping to prevent injury. The stronger your body gets, the more calories it burns, which can further support your weight loss journey.
Pilates is also a great tool to help you become more aware of how your body moves and how you feel while doing so. It teaches you to be mindful and focus on matching your breathing to your movements, encouraging you to move with focus and control. Focusing on breathing during Pilates exercises can lower stress levels and improve your sense of calm, which can further support sustainable weight loss.
Over time, Pilates can not only help with weight loss, but it can also help you feel stronger, more confident, and more in touch with your body.
Pilates is a great tool to promote better physical and mental well-being. However, combining Pilates practice with other tools can help you reach your goals faster and further support your weight loss journey:
- Calorie-deficit: Diet and exercise have been proven to lead to greater reductions in overall body weight, BMI, and body fat. When combining a Pilates practice with a caloric-deficit diet, or eating fewer calories than needed to maintain weight, the benefits may be more significant and easier to maintain over the long term.
- Moderate- to high-intensity cardio: Pilates is a low-impact exercise, meaning it won’t burn as many calories as other forms of exercise. To boost your body’s overall calorie burn, consider adding higher-intensity cardio exercises, such as cycling or running, to your routine. This can improve metabolic health and may help increase weight loss. Your metabolic health refers to how well your body turns food and drinks into energy.
- Strength or resistance training: Pilates can be done at home, utilizing minimal to no equipment. To build additional lean muscle mass, resistance or strength training can help increase muscle while reducing body fat and weight overall.
Combining a Pilates practice with cardio, strength training, and healthy eating can lead to better results, including more significant and sustainable weight loss. Doing different exercises each day can also help prevent boredom, allow your muscles to recover and grow, and reduce your overall risk of injury.
Incorporating Pilates into your exercise routine can be a helpful tool for weight loss and management. You can make the most of your Pilates practice if you:
- Choose your pilates practice: You can practice Pilates at home or in a studio, and a variety of styles, like reformer or mat. If practicing at home, choose whether to purchase equipment or practice using your body weight. Consider also spending some time trying out different styles before committing to one.
- Set realistic goals and expectations: Start by setting realistic, achievable goals, such as attending one pilates class a week. Setting goals will help keep you committed and motivated.
- Monitor your progress beyond the scale: While your goal may be weight loss, consider tracking other improvements, including flexibility and posture. Remember, there are many benefits of practicing Pilates other than weight management.
- Fuel your body wisely: Remember to pair your Pilates routine with balanced eating habits. Stay hydrated and eat high-protein, whole foods to support energy levels and recovery.
- Listen to your body: If you’re feeling sore, sick, fatigued, or managing an injury, consider modifying your movements or adjusting your routine. This will allow your body time to heal and prevent further injury.
- Celebrate small wins: Acknowledge all of your progress and improvements, such as sticking to a set schedule every week. This can keep you motivated to continue practicing and support long-term, good habits during your weight loss journey.
Pilates is a great low-impact, full-body workout that can help strengthen muscles, improve posture, and boost mindfulness and bodily awareness, which can support weight loss. While Pilates may not burn as many calories as more high-intensity exercises, it can help create sustainable fitness habits.
Consider pairing your Pilates practice with balanced eating habits and varying your workout routine with cardio and strength training to help with weight management, challenge your body, and improve your metabolism. Remember to stay hydrated before, during, and after your workout, and modify your workout as necessary. If you begin experiencing pain, different from muscle soreness, stop and seek medical advice.
