Effective Pilates for Weight Loss and Toning

Thinking about trying pilates for weight loss? You’re not alone. Many find themselves curious about the buzz surrounding pilates and its potential weight loss benefits.  

We witnessed the reign of HIIT back in 2012, reaching its peak when we all shifted to at-home workouts during the pandemic, according to Google Trends data.

But recently?

It’s all about pilates.

People are craving workouts that are kind to their bodies, and pilates fits the bill. But many wonder, can you really see those pounds melt away with pilates?

Table of Contents:

• Pilates for Weight Loss: Separating Hype from Reality
  • Understanding the Connection: Pilates, Calories, and Weight Loss
• Types of Pilates You Can Try
  • Mat Pilates
  • Reformer Pilates
  • Megaformer Pilates
  • Other Variations
• Beyond Burning Calories: Surprising Perks of Pilates
  • Improved Posture
  • Eases Lower Back Pain
  • Stronger Pelvic Floor
  • Mental Well-Being
  • Convenience and Flexibility
• FAQs about pilates for weight loss
  • Is Pilates good for weight loss?
  • Is 30 minutes of Pilates a day enough to lose weight?
  • What type of Pilates is best for weight loss?
  • Is yoga or Pilates better for weight loss?
• Conclusion
• Contact Us

Pilates for Weight Loss: Separating Hype from Reality

Think of Pilates as a robust refinement system for your body – it’s about coordinating strength, versatility, and movement patterns to forge a more agile, centered, and resilient you.

You won’t necessarily be dripping in sweat, but your body will feel the burn in all the right ways. While it might not provide the calorie-torching intensity of a HIIT session, pilates plays a valuable role in a weight loss journey because it encourages a mind-body connection. Instead of just mindlessly going through the motions, you become aware of every muscle engagement.

Understanding the Connection: Pilates, Calories, and Weight Loss

Weight loss boils down to a simple equation: calories consumed versus calories burned. While pilates might not be the most intense calorie burner, it does contribute to your overall calorie expenditure. The calorie burn from pilates depends on your current weight, fitness level, and whether you’re on a mat or a reformer, and the level of difficulty.

One study measured that a 150-pound individual, participating in a 50-minute beginner mat class, burns approximately 175 calories. However, during an advanced 50-minute class, that same individual could burn around 254 calories. Think of pilates as a long-term strategy. It strengthens and tones muscles, particularly those deep core muscles.

A 2021 study illustrated this clearly: adults who were overweight or had obesity and practiced Pilates consistently saw reductions in body weight, their BMI, and even body fat percentages. Plus, as your muscle mass increases, your metabolism gets a little boost, too. Why? Because muscle burns more calories even when you’re at rest.

The benefits go beyond calorie burning. A 2019 study supports the claim that pilates sessions, when done regularly, can positively impact your cardiorespiratory fitness, overall body composition, and functional fitness. So while pilates alone might not be the magical solution, it acts as a valuable piece of your overall approach to shedding pounds and achieving a healthier, more toned physique.

Types of Pilates You Can Try

Mat Pilates

The great part about mat pilates is that it uses your body weight as resistance. You might find some additional props like resistance bands, light weights, ankle weights, a Pilates ring, or a Pilates ball can make it a bit more challenging. If you’re new to pilates or prefer working out at your own pace, Mat pilates is the ideal choice. Many individuals enjoy practicing traditional mat pilates due to its accessibility.

Reformer Pilates

The Reformer, a contraption with springs and pulleys that offer resistance, elevates the intensity. Many people start with Mat Pilates, eventually transitioning to Reformer Pilates which can help to build lean muscle and improve muscular endurance.

Megaformer Pilates

Megaformer Pilates is a souped-up version of Reformer Pilates. It blends the core principles of Pilates with a high-intensity approach. If you enjoy pushing your boundaries, Megaformer Pilates could be the one to add to your workout plan.

Other Variations

Beyond Mat, Reformer, and Megaformer Pilates, several more specialized types exist:

• Hot Pilates: Practiced in a heated room. Many hot pilates classes aim for that heart-pumping workout experience while helping you to sweat it out, quite similar to how hot yoga works.
• Clinical Pilates: Great for addressing injuries or improving body alignment. Think of this as a gentle yet effective option if you’re in recovery or working through any physical limitations.
• Classical Pilates: Stays true to the original teachings of Joseph Pilates. If you’re curious about the foundation and history, Classical Pilates can offer a deeper understanding.
• Contemporary Pilates: It draws inspiration from both physical therapy and the foundations of Pilates. I’ve found this style particularly insightful as it often incorporates techniques I use in my physiotherapy practice.

Beyond Burning Calories: Surprising Perks of Pilates

The beauty of pilates for weight loss extends beyond the numbers on the scale. Through about 50 distinct exercises, many of them repetitive, you will find that pilates is actually quite powerful. It helps to target various muscle groups and strengthen your body in amazing ways. 

From easing back pain to improving posture, the perks of this type of exercise routine are wide-ranging. This is why so many people decide to incorporate this amazing workout into their fitness journey. 

We’ve witnessed this transformation firsthand. For those who’ve embraced pilates, there’s a newfound confidence and a certain spring in their step. It’s about feeling good from the inside out, which shines brighter than any number on a scale. Here’s where pilates surprised me:

Improved Posture

“With the pressures of modern life, many people are yearning for a more gentle approach to fitness”, says [Crunch PT and Pilates Instructor, Name] 

Also in today’s fast-paced world, we often neglect our posture. We sit for prolonged hours, our shoulders hunched. Many of our members find relief from these aches by integrating pilates into their life. 

The way it strengthens core muscles – those supporting our spine and back – is really beneficial. It is this strengthening that leads to an improvement in our posture. We highly recommend pilates, especially for individuals who have desk jobs, suffer from chronic back pain, or struggle to maintain correct posture.

A study published by Frontiers in Neurology, found that when older adults incorporated pilates into their exercise regimen, they experienced improvements in multiple facets of their physical well-being. It’s like giving your body that internal scaffolding it craves.

Eases Lower Back Pain

Back pain is incredibly common. As stated by the CDC, about 25% of individuals experience some type of lower back pain during any given 3 month period. However, incorporating 60-minute Pilates sessions two to three times a week for six to eight weeks can provide relief and has been found to potentially minimize chronic non-specific lower back pain for up to 3 months, according to this research study. We find pilates’ emphasis on core engagement and back muscle strengthening particularly beneficial for clients recovering from back injuries. Seeing their relief and renewed strength reinforces pilates’ incredible therapeutic potential.

Stronger Pelvic Floor

Though not as widely discussed, a strong pelvic floor is key for women (and men) of all ages. Sure, we’ve got Kegels, but research shows pilates is equally as effective for building pelvic floor strength.

Mental Well-Being

Pilates does wonders for more than just the body. That mind-body connection it cultivates extends to mental wellness. Engaging in regular Pilates can promote mindfulness and has been known to improve overall mental health and even reduce stress levels. The results of one study revealed that practicing Pilates consistently, for eight weeks, with three 60-minute sessions per week, had remarkable effects.

The individuals experienced positive changes in their quality of life, a noticeable decrease in depression symptoms, and even reductions in anxiety levels.

Convenience and Flexibility 

One of the things we love is that you can enjoy pilates in various settings: 

• At a Studio: Provides professional guidance. We always recommend beginners start at a studio. Working with a qualified instructor makes a huge difference, particularly in maintaining proper form and avoiding injuries.
•  At Home: You only need some space and a mat. The convenience of rolling out your mat whenever you feel inspired is incredibly empowering. We’ve had numerous clients who love this flexibility to attend our classes while also incorporating it into their routines seamlessly.

FAQs about pilates for weight loss

Is Pilates good for weight loss?

While Pilates can support weight loss, it’s most effective when combined with other strategies like a healthy diet as you need to be in a calorie deficit in order to reduce your bodyfat percentage. It does help to build lean muscle, which boosts your resting metabolic rate, resulting in a higher calorie burn even when at rest. You’ll notice increased muscle definition and potentially reach your weight loss goals a little quicker and easier. 

Is 30 minutes of Pilates a day enough to lose weight?

Every bit of movement counts. Even 30 minutes of Pilates can provide health benefits, especially when combined with healthy eating and an overall active lifestyle. In terms of weight loss, it’s the calories you burn vs consume, so the pilates session will contribute to the number burned.

What type of Pilates is best for weight loss?

If your goal is burning calories, both Reformer and Megaformer pilates are more effective due to their challenging nature compared to traditional mat classes. Each type engages muscles uniquely, contributes to overall fitness levels, and provides amazing benefits to your body.

Is yoga or Pilates better for weight loss?

Both yoga and pilates can complement a weight loss journey, and it comes down to personal preference. We enjoy both. For weight loss, though, pilates has a slight advantage in calorie burn, while yoga provides its own relaxation benefits.

Conclusion

Pilates for weight loss should be viewed as part of a more complete picture. It’s about those subtle yet powerful changes. From strengthening your core and boosting your energy levels to improving posture, pilates provides more than meets the eye. When combined with a balanced diet and an active lifestyle, it’s an incredible tool. Give pilates a shot; it just might surprise you with the positive changes it sparks – both physically and mentally.

Contact Us

For additional support or to explore pilates classes, our team is here to help. Why not grab a free gym pass and try a class for yourself?