Is Pilates Good For Weight Loss?

7.09.22 by Thomas Millar

pilates weight loss

We sometimes get asked is Pilates is good for weight loss, but the answer isn’t a straightforward one. One important point to make is that the only safe way to lose weight is to change your lifestyle, eat healthily and exercise regularly to achieve your goals and then maintain a healthy weight.

When you do mat Pilates or Reformer Pilates, you will burn some calories as you do the exercises, tone your muscles and build your strength. Pilates exercises won’t use as many calories as high-intensity exercises such as running, but the risk of injury is much lower, and if you’re not the sort of person who enjoys vigorous exercise, you’re much more likely to keep coming back to sessions.

How Many Calories Can You Really Torch?

As Pilates is a low-impact workout, workout routines are not designed to help you drop pounds. In one study of people who took part in Pilates sessions, aiming to answer Is Pilates Good For Weight Loss?, researchers discovered that beginners burned approximately 175 calories during a 50-minute session, whereas those doing more advanced routines burned 254 calories.

But while it may burn fewer calories than more vigorous exercises, practising pilates will help to change your body shape. Over time, it’ll help you improve your core strength and tone your muscles. By working on the deep abdominal muscles that support your core, you’ll improve your posture, giving your body a trimmer appearance.

How This Low-Impact Workout Can Help Balance Cortisol Levels

Pilates is a great exercise to help you reduce your stress levels. When you’re stressed, your brain produces cortisol – one of the chemicals that promotes the ‘fight or flight’ response. When you’re under constant stress, your body continues to produce cortisol, which can have a number of side effects, including weight gain and increased appetite. An additional problem is that when you’re under a lot of stress, you’re less likely to eat healthily.

Pilates encourages relaxation through breathing and gentle exercise. The more relaxed you are, the lower your cortisol levels. This in turn lowers the risk of weight gain, overeating or unhealthy eating. So, indirectly, Pilates is good for weight loss.

Pilates for Fat Loss: Fact or Fiction?

Discover the Truth About How Pilates Affects Your Body Composition.

Chinese scientists recently conducted an analysis of Pilates for Overweight or Obesity which concluded that Pilates does help reduce body weight, BMI and body fat percentage in adults who are obese or overweight. However, Pilates had no effect on lean body mass or waist circumference. The authors concluded that more larger-scale studies with improved methodology are needed to more effectively measure and confirm these results.

Why Long-Term Commitment Is Key to Achieving Your Health and Fitness Goals

Pilates is not a quick fix. But the more you practise it, the more you will increase your muscle mass. It is true that muscle burns more calories than fat when your body is at rest, but unfortunately, there are no studies that give an accurate indication of how many calories this will be.

However, it is safe to say that people who have been practising Pilates for a long time are stronger, more flexible and less prone to injury.

If you’d like to try Reformer Pilates for yourself, take advantage of our £10 introductory offer. You can book a session at any of our ten studios and, best of all, bring a friend for free!


      Pilates Weight Loss FAQs

      Can Pilates help with weight loss?

      When it comes to answering, is Pilates is good for weight loss, yes, pilates can be an effective way to lose weight.

      When it comes down to it. Regular exercise in any form is a great way to start balancing your lifestyle and losing weight. The exceptional thing about practising pilates is that you can work your whole body in a way that was quite literally, built to rehabilitate and build muscle mass.

      Is it possible to lose weight with Pilates alone?

      In theory yes, it is possible to lose weight with pilates as your sole form of exercise and weight loss, but keep in mind communism also worked in theory. Losing weight is all about balance. Reformer Pilates is an excellent addition to balance your lifestyle, however, it is not the answer to all prayers. Eating well, in addition to regular pilates classes can give you the results you desire.

      Can Pilates help build lean muscle mass?

      Yes, pilates can be an effective way to build lean muscle mass. The low-impact, resistance-based movements can help to tone and strengthen muscles, leading to increased muscle definition and improved overall body composition. Pilates exercise is a great way to burn more calories and achieve weight loss. Classical pilates for weight loss is a great form of exercise, but, practising pilates offers you the added benefit of resistance training and more diverse pilates workouts that allow you to build and exercise your deep core muscles.

      How much weight can I expect to lose with Pilates?

      This is kind of like asking how long is a piece of string. First off, how much weight you stand to lose is dependent on how much you are carrying before you begin classes. Without this knowledge, we cannot give you a broad, one-size-fits-all answer. What we can tell you, is that with a bit of sweat and consistent attendance of classes, you will begin to see a change in your muscle tone and body shape that will astonish you.

      If you have the end goal of losing weight in mind, we highly recommend you practice Pilates consistently to develop more lean muscle mass and burn calories. The amount of calories you burn from any pilates exercises depends on your current weight, the type of pilates class (mat versus reformer classes), and the difficulty level of the class.

      For someone, about 150 pounds, one 50-minute pilates mat class at a beginner’s level burns approximately 175 calories, while an advanced 50-minute class burns around 250.

      What type of Pilates workout is best for weight loss?

      There are quite simply no wrong answers here. Regular pilates classes, in whatever form, is great for building your strength training, and stamina and improving your overall health. However, we are biased and so, we suggest you dabble in a reformer pilates class. After all, you might just surprise yourself with how much fun you have exercising. If you are interested in a personalised training program to allow you to practice Pilates to greater effect and lose weight, we recommend meeting with your Pilates instructor at Chilli Pilates. Your pilates instructor will help you build an exercise routine that works for your body mass index and body composition.

      How Do Calories Affect Weight Loss?

      It’s also important to understand the calories your body needs to take in and burn to lose weight. When trying to lose weight, one needs to be in a calorie deficit, meaning you lose more calories than you’re taking in.

      This is when talking with your doctor, or a certified personal trainer can be helpful. You want to make sure that you’re nourishing your body and taking the right amount of calories to maintain your health.


      10 Reformer Pilates Benefits

      4.04.22 by Jamie Burgess

      Stay in the loop

      Sign up and get £10 OFF your first booking

      Promo code

      We use cookies to ensure that we give you the best experience on our website.