Pilates for Weight Loss - Are you focussing on the WRONG thing?
- Jess Mcdonald
- Nov 13, 2024
- 4 min read
Updated: Sep 16
So you want to lose weight?
If you've been contemplating adding Pilates to your fitness routine for weight loss, you're in for a treat.
But first – Let's address the elephant in the room. Mainstream media, cultural norms, and societal pressure often push us to focus on the number on the scales or a specific dress size.
Can we propose a new concept?
What if the lens was shifted to focus on health and wellness. That promoted healthy at any weight—celebrating feeling comfortable, confident strong, and pain free, while mentally feeling sharp and positive.
How this looks from one individual to another, may look wildly different, because good health is unique to everyone.
What we do know, is that regular physical activity is vital for health and longevity no matter who you are, but regularity is key. At MOVE, we have a strong focus on making movement enjoyable, and pain-free. This means you can improve your strength, fitness & mobility, and have fun while you're doing it.
This way, you can continue to move-well for longer, so you can get more out life.
What does the evidence say?
Pilates offers a wealth of benefits, not just for shedding kgs, but for enhancing overall health and well-being. Pilates is a low-impact exercise regimen that focuses on controlled movements to improve flexibility, strength, and body awareness. It’s a total-body workout that emphasises core strength but also engages all major muscle groups. Whether you practice on a mat or a reformer, Pilates can be adapted to suit all fitness levels and goals.
Can pilates help with weight loss?
Absolutely! While Pilates might not have the same high-calorie burn as a vigorous cardio session, it can still be an effective part of your weight loss plan. Here’s how:
Calorie Burn: Pilates can help you burn calories, especially if you engage in more dynamic forms like Reformer Pilates.
Muscle Building: Pilates helps to build lean muscle by strengthening all major muscle groups. The more lean muscle you have, the higher your resting metabolic rate, meaning you burn more calories even at rest.
Flexibility and function: Pilates promotes good muscle control, joint mobility and body awareness therefor enhancing your performance and progression in other forms of exercise, such as; running, lifting weights, or HIIT workouts.
Stress Reduction: Breath control and mindful movement are key elements of pilates, which can reduce stress and lower cortisol levels. High cortisol is linked to weight gain, so managing stress can indirectly support weight loss.
Other benefits of clinical pilates
Beyond weight loss, Clinical Pilates offers numerous other benefits:
Mind-Body Connection: Pilates helps improve mental focus and body awareness. The emphasis on controlled movements and breath work promotes a deep mind-body connection, enhancing mental clarity and reducing stress.
Enhanced mobility: Regular Pilates practice increases your flexibility and range of motion, which can improve your overall mobility and reduce the risk of injury.
Pain Reduction: Pilates can be particularly beneficial for those dealing with chronic pain. By strengthening core muscles, and improving posture, this can help alleviate back pain and other musculoskeletal issues.
Improved Movement Patterns: Pilates trains your body to move more efficiently and effectively. This can translate to better performance in daily activities and other forms of exercise.
Pilates styles and weight loss
There are various styles of Pilates, each with its own benefits:
Mat Pilates: Great for beginners and requires minimal equipment.
Reformer Pilates: Uses a machine for added resistance, making workouts more intense.
Clinical Pilates: These are sessions run by an experienced clinician, Physiotherapist or Exercise Physiologist. At Move , we complete an initial assessment to get to know your body and your needs. Complete baseline testing and then create a targeted program specific to your body and your needs. We use reformers, Cadillac and wunda chair at Move to help facilitate your recovery and progress.
Reformer pilates and belly fat
While you can’t spot-reduce fat, Pilates helps strengthen and tone your core muscles. By learning to properly engage your pelvic floor and deep core muscles, you'll achieve a tighter, more toned abdomen. Coupled with a balanced diet, Pilates can help you reduce overall body fat, including belly fat.
Integrating pilates into your routine
For optimal results, combine Pilates with other forms of exercise like cardio and strength training. Here’s a suggested weekly routine:
2-4 Pilates Sessions: Focus on core strength, flexibility, and muscle tone.
2-3 Cardio Workouts: Activities like running, cycling, or swimming to boost calorie burn.
1-2 Strength Training Sessions: Build muscle mass and increase metabolism. Remember if we load the springs up and add additional weights to your workout, then reformer pilates can be counted as strength training sessions.
Getting started
At Move we offer individualised initial assessments, baseline testing and private coaching, including a home program and recommendations on group or semi-private classes.
Don't forget to utilise your private health rebates or talk to your GP about a care plan to get up to 5 subsidised physiotherapy or exercise physiology sessions to help you get started with your home program.
Tips for success
Set Realistic Goals: Understand that weight loss is a gradual process and Pilates will help with more than just losing weight.
Stay Consistent: We recommend a minimum of 2x pilates session per week
Complement with Nutrition: Pair your workouts with a healthy, balanced diet to support your weight loss goals.
Key Takeaway
Pilates is has a world of health benefits that go fat beyond the number on the scales, including; building lean muscle, improving bone density, mobility, movement efficiency and much more. When incorporated into a balanced exercise plan, alongside healthy eating, pilates can play a big role in your weight loss goals.
