When we think of weight loss, Pilates may not be the first workout that comes to mind.
It’s typically associated with core strength and flexibility rather than burning calories.
But does Pilates actually help you lose weight? The truth is, it can—just not in the way you might expect!
While Pilates isn’t known for being a high-intensity cardio workout, it offers unique benefits that can support weight loss over time.
From building lean muscle to improving posture, Pilates works behind the scenes to enhance your overall fitness and help with fat loss.
In this article, we’ll explore five surprising ways Pilates can help you lose weight and why it deserves a spot in your fitness routine.
1) Pilates builds lean muscle
One of the key benefits of Pilates is its ability to build lean muscle, especially in your core, back, and legs.
When you increase muscle mass, your body burns more calories—even when you’re at rest.
The more muscle you have, the more efficient your metabolism becomes, which can aid in weight loss.
Pilates routines focus on controlled, precise movements that target these muscle groups.
Over time, this leads to toned muscles and improved muscle endurance, giving you a leaner appearance and helping with fat burning.
2) Increases calorie burn through full-body engagement
Though Pilates may seem gentle, many exercises in Pilates require full-body engagement, which can raise your heart rate and burn calories.
Movements like the Pilates plank or leg circles involve multiple muscle groups at once, leading to a higher calorie expenditure than you might expect.
Studies have shown that a typical Pilates session can burn anywhere from 200 to 450 calories, depending on the intensity and duration.
Combined with other forms of exercise or a balanced diet, this calorie burn can contribute to weight loss.
3) Enhances your body’s alignment and posture
Improved posture might not sound like a weight-loss tool, but it plays a role in how your body looks and functions.
Pilates helps correct muscle imbalances, improves posture, and enhances your body alignment.
This can make everyday movements more efficient and prevent injuries during more intense workouts.
Good posture also affects how you carry yourself, making you look taller and slimmer.
Over time, the improved biomechanics lead to better overall physical performance, which can help you stay consistent with your fitness routine.
4) Reduces stress and emotional eating
One of the surprising ways Pilates can support weight loss is through stress reduction.
Pilates emphasizes mindfulness, deep breathing, and controlled movement, all of which help lower cortisol levels.
High levels of cortisol (the stress hormone) are linked to weight gain, especially around the belly.
By managing stress through Pilates, you may reduce cravings for unhealthy, comfort foods.
It also helps develop a stronger mind-body connection, making it easier to make healthier choices and avoid emotional eating.
5) Increases flexibility and makes other workouts easier
Pilates doesn’t just help you lose weight during your sessions—it improves your overall fitness level, making other forms of exercise more accessible.
The increased flexibility, range of motion, and balance you gain from Pilates reduce the risk of injury and enhance your ability to tackle more vigorous activities like running or high-intensity interval training (HIIT).
When you can combine Pilates with higher-intensity workouts, you increase your calorie burn, and therefore, your potential for weight loss.
Conclusion
So, does Pilates help you lose weight?
Absolutely!
While it may not torch calories as fast as a HIIT session, Pilates works in unique ways to build lean muscle, boost calorie burn, and improve posture, all of which support weight loss.
Plus, its focus on mindfulness and stress reduction can prevent overeating.
Incorporating Pilates into your fitness routine could be the missing piece in your weight loss journey!
