Key Contributor: Magda Strugariu, Clinical Pilates Instructor
The short answer as to whether you can lose weight doing Pilates is, no. But before you leave, read on to find out why as Pilates has many other benefits that will help if you are planning to do exercise to lose weight.
In considering losing weight with Pilates, we need to think about the fact that exercise may not be the most important part of weight loss. We then need to think about what type of exercise would be helpful for your weight loss. Generally, the best type of exercise to help you lose weight is cardiovascular exercise, such as brisk walking, cycling, swimming or running.
Cardiovascular exercise increases your heart rate and gets you out of breath so if you’re not achieving those things then it is not cardiovascular exercise! Most of the time Pilates does not significantly increase your heart rate.
Key Takeaways
- Pilates can be used as part of a weight loss journey as it has many physical benefits. However, the best strategy for results should incorporate cardiovascular activity and a nutrition plan designed for weight loss.
- Pilates classes vary in their intensity levels. Beginner Pilates is likely to be slower and involve less resistance, whereas an advanced Reformer Pilates class is much more challenging and dynamic and would be more suitable for weight loss.
- Pilates helps with strength, flexibility and a balanced body, which will make other exercises easier. It is also a great way to calm the mind and body, which may aid weight loss through a reduction of the stress hormones that can contribute to weight gain.
How many calories does Pilates burn in 1 hour?
You really want to know, huh? Whilst there is an answer to this question, we should say that the information may not be that useful. Pilates is unlikely to be your first choice of exercise for weight loss and calorie counting is only one way of monitoring weight loss. Calories burned during is also dependent on variable factors such as the size of the person doing the activity.
A recent study attempted to compare the energy expenditure in young women during mat based Pilates and reformer Pilates and found that there was an energy expenditure of 95 kcals for mat Pilates and 130 kcals for a reformer Pilates workout.
However, in reality, the intensity of a Pilates workout may vary tremendously based on whether it is a beginner Pilates or an advanced class and the structure of the class. For example, a faster paced class with less rest between exercises will burn more calories than a slower one.
Some of the challenging exercises may increase the heart rate to a higher level but as the effort is not sustained continuously throughout the class then the overall energy expenditure is not high enough to contribute to losing weight with Pilates.
Losing weight with Pilates
Pilates will be invaluable if you are taking up exercise to lose weight having never done it before. If you are very sedentary or returning to exercise after a long break, then Pilates is a particularly suitable way to get started.
Pilates is a graded system of exercises that will take you through from very easy to very challenging. In this way, it can help you to start working your muscles in very safe and effective ways. It can act as a bridge between gentler exercise and challenging strength exercises.
Incorporating strengthening exercises into your overall weight loss routine helps you burn more calories, since muscle tissue burns more energy than fat. Strong muscles help you to move more efficiently, and make cardiovascular exercise easier to do!
Using a graded system of exercise also helps build your confidence and reduces the chances of injuring yourself when you exercise.
Although classes focusing on purely Pilates are less likely to help with weight loss, there are now lots of inventive exercise classes that combine different types so you can find classes that combine cardiovascular exercise with Pilates.
What do our experts say?
If losing weight is a goal you want to achieve, make sure you work with the appropriate weight loss professionals who can give you advice and a step by step program to help you get where you want to be. If your first step is getting some movement in, then Pilates is a great, safe low-load strength training that can help you teach body awareness in space and get you ready for other larger energy expenditure activities, such as cardiovascular training. Magda Strugariu
Balancing your body with Pilates
Cardiovascular exercise uses all the major muscle groups in the body. You may find that there are some challenges in performing cardiovascular exercise because some of your muscle groups are working less effectively than others.
Pilates exercises work all the muscle groups of the body. Pilates is particularly known for working the muscles of the torso, which is sometimes referred to as core strength. This is particularly important for cardiovascular exercise as having a strong core really helps to connect the movements of the limbs and give added efficiency and power.
Pilates is also known for helping improve flexibility. Rather than achieving this through stretching alone, most of the Pilates exercises are about active lengthening whilst moving which is how we need to use flexibility in everyday activities and sports.
Working towards your goals with Pilates
Working with a qualified Pilates instructor can help you to identify where you might have reduced flexibility and strength and so can help you to target those areas in your workout. 1-2-1 Pilates sessions enable you to get lots of coaching of your movement and challenge you at the right level to help work towards your goal to lose weight doing Pilates.
Finding the right instructor can also help you feel motivated as they can encourage you and help you keep accountable with your exercise. Pilates can also be lots of fun and this has great benefits in helping you to feel motivated and break up the rest of your exercise routine.
Nutrition for weight loss
Whilst cardiovascular exercise is the key fitness activity that is going to help you to lose weight it is important to remember that it is not the only component of successful weight loss. What you eat, and you how much, is just as important, if not more so.
There is some research that suggests that there may also be a genetic basis to weight loss, with some people finding it easier to lose weight through exercise and others through diet. However, the recommendation is currently that both approaches combined are best.
There are many, many approaches to dieting for weight loss, some of which are better than others. There are also many fad diets out there that can do more harm than good. It is usually best to consult with a qualified professional such as a nutritionist to find the most suitable programme which is safe and effective for you.
Reducing stress for weight loss
Did you know that stress can increase weight gain? One reason is because healthy eating habits can go out the window when you are stressed. Another reason is because when you are stressed your body produces more of the hormone cortisol.
Small increases in cortisol are normal but when cortisol is persistently elevated it is thought that this may lead to weight gain. In addition, it is thought to be particularly related to increases in fat around your middle which is less healthy for your heart.
Pilates can be part of a strategy to reduce stress as it helps you to focus on your body and on your breathing. Slowing down your breathing and taking deeper breaths helps to reduce activity of the sympathetic nervous system which is responsible for increasing the production of cortisol, as well as adrenaline. This indirect route can help you lose weight through doing Pilates.
In addition, Pilates helps you to focus your mind in the present moment whilst you concentrate on your movements. This helps you to let go of thinking about all the things you have to do or may be worrying about.
Pilates is also fun, which is a great stress buster!
So is Pilates good for weight loss? Not specifically, but it’s great as part of your overall weight loss strategy. Think that you would like to take up Pilates as part of your overall weight loss journey? Go on, you know you want to! Think that you would like to take up Pilates as part of your overall weight loss strategy? Go on, you know you want to.
Frequently Asked Questions
How often should you do Pilates to lose weight?
There is no set amount that you should Pilates to lose weight because Pilates alone is unlikely to be sufficient for weight loss. Pilates is more like a type of low-load strength training and guidelines state that anywhere between 2 and 4 times a week strength training is beneficial for health.
But can I lose weight if I do Pilates every day?
You are unlikely to lose weight simply by doing Pilates every day, however, some people will notice changes in their body such as improved strength and muscle definition. Improving your ratio of muscle to fat is beneficial because lean muscle mass increases your resting metabolic rate which helps to burn more energy. The current scientific evidence favours cardiovascular exercise such as brisk walking, running, cycling and swimming for weight loss. This activity must be performed at a moderate intensity for at least 150 minutes per week. For significant weight loss, more than 250 minutes a week might be needed.
Is Reformer Pilates good for weight loss?
High-quality research into the specific effects of Reformer Pilates is lacking, partly because the renewed interest in Reformer Pilates is relatively new. However, there are some studies that show body composition changes in people using Pilates equipment to exercise. The Reformer does give the ability to add more resistance to exercise to make it significantly more challenging, and there are many creative ways to use the Reformer to add variety to strengthening exercises. However, it is unlikely that Pilates is more beneficial than other forms of exercise for weight loss.
Pilates vs running for weight loss
Weight loss is a very individual journey and so there is no one right way to lose weight. However, generally, the evidence supports moderate to high-intensity cardiovascular activity combined with a nutrition plan as the best way to lose weight. Running is one of the best cardiovascular activities for burning off calories. However, running is not suited to everyone, and many people may need to combine additional activities such as strengthening to support their running. Pilates is a brilliant way to make sure that you work out all the muscle groups of the body as it contains lots of variety, whereas running is a repetitive activity which works the same groups of muscles in the same way over and over again.
Does Pilates as part of your weight loss strategy interest you?
Think that you would like to take up Pilates as part of your overall weight loss strategy? Go on, you know you want to.
Come in to one of our Pilates studios in London and speak to us about how Pilates might help with weight loss. You can find us at our Pilates studio in Islington or any of our studios (see our Kensington Pilates studio or Complete Pilates City of London) for more information, please get in touch online or contact us on 0203 764 5668.
Do not hesitate to get in touch if you have any questions or contact us on 0203 764 5668 for further information.
Education is key:
These blogs are designed to give information to everyone, however, it is important to remember that everyone is different! If you have not seen one of our therapists and have any questions about injuries, what you have read or whether this may be useful to you, please just ask. We are more than happy to help anyone and point you in the right direction. Our biggest belief is that education is key. The more you understand about your injury, illness and movement, the more you are likely to improve.
