Is Pilates Good for Weight Loss? Exercises for Weight Loss

“Is Pilates good for weight loss?” explores the potential of Pilates, a low-impact form of exercise that emphasizes body and core strengthening through stretching and precise movements, as an effective method for shedding pounds. While some might overlook Pilates as a prime option for significant weight reduction due to its gentle nature, this piece sheds light on why Pilates could be a formidable ally in the quest for weight loss for many.  

It investigates the transformative effects of Pilates on the physique, supported by scientific studies and data, and offers practical advice for those looking to optimize their weight loss journey. Essential24 will clarify the effectiveness of Pilates in weight management and how incorporating it, along with other lifestyle aspects such as diet, can contribute to achieving a healthy body weight.

1. Is Pilates a Good Exercise for Weight Loss? 

Pilates is a widely favored low-impact workout known for its ability to sculpt muscles and improve posture.

Engaging in Pilates can certainly contribute to overall health and weight management. 

However, when it comes to shedding pounds, Pilates may not be as effective as high-intensity cardio exercises like running or swimming. This is because traditional Pilates sessions typically burn fewer calories compared to rigorous cardio workouts.

Nevertheless, if you find joy in Pilates classes, you’re more likely to stick to your fitness routine by attending regularly. Consistency is key to maintaining a healthy lifestyle.

For weight loss goals, consider pairing Pilates with a nutritious diet and other forms of exercise. Incorporate strength training and additional cardio activities such as walking, swimming, running, or cycling into your routine. 

2. How Many Calories Does Pilates Burn? 

The number of calories torched during a Pilates session varies based on factors such as your weight, the type of class (mat or reformer), and its intensity level.

For instance, a 150-pound individual can expect to burn around 175 calories in a 50-minute beginner-level Pilates mat class. In contrast, an advanced class of the same duration may result in burning approximately 254 calories.

If you opt for a Pilates reformer class or any session that gets your heart pumping, you’re likely to burn even more calories.

3. How Often Should You Do Pilates? 

For Pilates novices, aiming for 2 to 3 sessions per week is ideal to fully reap its benefits. 

Exploring more advanced Pilates variations such as reformer classes or fusion classes like Piloxing (Pilates and boxing) or Yogalates (yoga and Pilates) can also be beneficial. These comprehensive workouts engage the entire body, resulting in higher calorie burn compared to traditional mat Pilates classes.If weight loss is your goal, incorporating these fusion classes into your routine several times a week can yield optimal results. Additionally, alternating Pilates sessions with strength training (using weights) and cardio exercises is recommended.

By combining Pilates with diverse forms of cardio and strength training, along with maintaining a nutritious diet, you can sculpt your muscles and effectively work towards your weight loss objectives. 

4. Pilates Exercises for Weight Loss 

Experts emphasize that there isn’t one particular style of Pilates that reigns supreme for shedding pounds. “For weight loss, I don’t think one type of Pilates is necessarily best,” says Berkow.

Pilates encompasses various styles. When people talk about “Pilates,” they often refer to Romana’s Pilates, which comprises exercises developed by Joseph Pilates, the founder, explains Gabbi Berkow, RD, CPT, a nutritionist and Pilates instructor.

While some studios specialize in classical or Romana’s Pilates (the type Berkow is trained in), others offer different Pilates-based workouts, incorporating Pilates-inspired movements without strictly adhering to classical Pilates principles. Pilates classes can be conducted on a mat or a reformer—a sliding, spring-loaded platform.

The key to effective Pilates for weight loss lies in having a knowledgeable instructor who prioritizes safety and challenges you, Berkow advises. “You want to make sure your Pilates class is a workout. It shouldn’t be just a series of slow, easy stretches. Pilates has to contribute to your total daily calorie burn for it to make a difference in weight loss,” she explains.

5. Conclusion 

“Is Pilates good for weight loss?” Numerous studies have highlighted Pilates as an efficient exercise strategy, boasting a range of benefits that support healthy weight reduction. To maximize the weight loss advantages of Pilates, regular engagement in the practice several times a week is recommended.

Yet, achieving weight loss hinges on creating a calorie deficit. So, in addition to any exercise regimen, you must maintain a healthy and sustainable calorie deficit to achieve noticeable results.

Therefore, integrating Pilates sessions with a nutritious, high-protein diet and incorporating other types of physical activities is advisable for those aiming to lose weight effectively.