Pilates and Weight Loss

As a Pilates instructor, one of the most common questions I get asked is, “Will Pilates help me lose weight?”

Many factors affect our weight loss efforts including stress and an unhealthy mental state, hormonal changes, alcohol intake, medications and certain health conditions.  Add in things like sleep, genetics, diet/food sensitivities, and consistency in our workouts and there are suddenly many factors affecting general health and losing weight. Even the best fitness protocol can’t address all of these issues. That does not mean Pilates is not worth pursuing.

The benefits of Pilates are plentiful and include, and are not limited to, efficient movement, increased flexibility, improved balance and increased levels of overall muscle. Additional benefits include improved cardiovascular capacity, injury prevention and body awareness, mindful movement and increased strength. Although Pilates exercises are low-impact without the intense cardiovascular component of, for example, running or cycling, it still has a wide range of health benefits that will help you maintain a healthy weight. 

If you enjoy attending Pilates classes and like how Pilates makes you feel, you may be more likely to stick to your fitness routine by taking these classes regularly and, in turn, be more likely to maintain a healthy lifestyle.

Weight Loss Tips 

• If your goal is weight loss, try combining Pilates with a healthy diet and other forms of exercise. Alternate Pilates with strength training and other forms of cardio exercise such as walking, swimming, running, or cycling.
• If you’re new to Pilates, try to practice 2 to 3 times per week to experience all the benefits and get the best results. 
• Once you are strong enough and have experience on the reformer machine you can try more advanced Pilates exercises or a jumpboard class which will increase your heart rate and create more of a cardio component to your Pilates workout.  Mat HIIT classes are also a good way to combine Pilates and cardiovascular training. 
• Combining Pilates with other forms of cardio exercise and strength training, plus eating a healthy diet, is an effective way to tone your muscles and help you achieve your weight loss goals.

Regular Pilates training may result in weight loss, however you are more likely to notice differences in your body shape and composition. The result of this effect is that it may appear you have lost weight. That’s because if you’ve gained or toned up your muscles, you may look more fit overall, even if you haven’t lost weight. Common body changes after partaking in mat-based and equipment-based Pilates include smaller waistline, flatter stomach, more toned arms and more lifted glutes (butt).  You will be walking taller with better posture too so you will instantly look better and your clothes will fit you better and you will be able to breathe more easily due to less slouching.

It is important to remember that Pilates is a safe exercise system which will help improve our lives over time and for the duration of your life. While it can be a tool in the quest for weight loss, the positives of Pilates are numerous and incorporating this exercise method into your life now means you will continue to reap the benefits as you grow older.