No matter how zealously practitioners praise Pilates, casual exercisers approach it with a certain degree of skepticism. Isn’t it a lot of core work, they think. All that mind-body stuff sounds complicated. And what on earth is that machine?!
If that sounds like you, you may be missing out on one heck of a workout.
The practice, which was founded by Joseph Pilates and brought to the United States in the 1920s, does indeed focus on the core as your center of movement.
But it’s also all about small movements and low-impact exercises that test your flexibility and range of motion.
The moves build and rely on strength, endurance, stability, and a mind-body connection, says Enja Schenck, a New York City-based Pilates teacher and exercise science lecturer at Lehman College.
Pilates takes a mindful approach to exercising the entire body, and it helps you to get to know where your body is in space.
The moves are typically done on a mat or a machine called a reformer. These days, you’ll find Pilates incorporated into physical therapy practices as well as in boutique studio classes.
“It’s really everywhere now,” Schenck says. “It spans the gap between fitness and yoga.”
Considering the many movements a Pilates workout entails, many people wonder whether the practice can help with weight loss. The answer is complicated.
Will Pilates help me lose weight?
The short answer: maybe.
Weight loss comes down to calories in versus calories out. So exercise isn’t the only component of a weight-loss program. “If you want to lose weight, the most important thing is to be in a caloric deficit,” Schenck says.
If weight loss is your ultimate goal (as opposed to, say, getting some exercise), you’ll need to pay attention to diet. That means focusing on the number of calories you take in to make sure you’re not getting more than you expend during physical activity.
The amount of calories you’ll lose with Pilates depends on several variables, including your weight, how difficult your Pilates class is, and whether you’re using a mat or reformer.
According to a study of 15 healthy women, sponsored by the American Council on Exercise, a 150-pound person can burn 175 calories at a beginner 50-minute Pilates mat class, compared with 254 calories at an advanced 50-minute mat class.
(These are the amount of calories burned in fitness classes.)
On a whole, the research on Pilates for weight loss is somewhat inconclusive.
On the one hand, a recent meta-analysis published in Frontiers in Physiology found that people who were overweight or obese reduced their body weight, body mass index, and body fat percentage via Pilates.
On the other hand, the researchers noted that more randomized controlled studies are needed to firmly back this up.
Meanwhile, a meta-analysis published in 2020 in the Journal of Physical Activity and Health found Pilates didn’t reduce body composition any more than other forms of training or control groups.
The good news is there aren’t any downsides to trying Pilates for weight loss, as long as your doctor says it’s OK. Even if it’s not a massive calorie-burning activity, it may aid your weight-loss goals in less-direct ways. Read on to find out how.
Pilates may help you keep a consistent routine
The reason you want to find a workout you love? The more you move, the more calories you burn. So you want to do an exercise that’ll keep you coming back for more. Pilates is one of the best workouts for people who hate exercise.
The American College of Sports Medicine recommends 30 minutes of moderate-intensity aerobic activity five days a week and muscle-strengthening activities at least two times per week. “If you have to move that much, you want to do something that you like, especially if it helps you reach your goals,” Schenck says.
When you’re first kicking off a workout routine, figure out what you like (that’ll help you stick to it) and consider what is doable, says Nandini Collins, a certified personal trainer and senior health coach manager with the weight loss app Noom.
“In terms of doable, ask yourself what can be done within your financial, space, and physical limitations,” she says.
If Pilates comes up winning in all three areas, make it a regular practice.
You can opt for fast-paced classes
While Schenck suggests other, more-intense forms of movement for those looking to lose weight, she also says that if you love Pilates, stick with it.
After all, a less-intense workout that you actually do will have better health benefits than a more-intense workout you skip 99 percent of the time.
If you can, she says, opt for more-rigorous Pilates classes, which will up the caloric burn and help with that calorie deficit.
Collins agrees, suggesting that people looking to lose weight search for Pilates classes that also bring in elements of high-intensity interval training (HIIT).
“This combination maximizes caloric burn via cardio as well as the fat-burning efficiency achieved through strengthening muscles through Pilates,” she says.
Pilates is a good option for those who need low-impact exercise
Pilates can be particularly beneficial for anyone with injuries, Collins says.
The low-impact approach makes it less jarring on the muscles and joints than other cardio exercises. The practice may be an especially good choice for people with back pain.
If certain health conditions or injuries have made it hard for you to find a workout routine that works, talk to your doctor about Pilates.
It may be a good way to get active again. And that can help you burn more calories.
It can help you build lean muscle mass
Like weight training, Pilates will help you build muscle. And get this: building more muscle will help you burn more calories at rest.
At least one small study, published in the West Indian Medical Journal, supports the idea that Pilates helps build muscle. Researchers assigned a group of sedentary women ages 60 and older to either an eight-week Pilates program or control group.
The women in the Pilates group increased their lean muscle mass and reduced body fat.
“If you have greater muscle mass, your metabolism increases, which means you automatically send more calories out,” Schenck says. A revved-up metabolism is a great way to support your weight loss goals.
It may help you manage stress
“If not managed properly, stress can increase cortisol levels in the body and hinder weight loss efforts,” Collins says.
While more research is needed to clarify Pilates’ specific effects on stress, a 2018 study in Complementary Therapies in Medicine suggests it can help ease symptoms of anxiety and depression, lessen feelings of fatigue, and boost energy.
So you might not only benefit the mind with the stress-easing effects of a Pilates workout, but you may see mental and physical health benefits too.
(Try these online fitness classes to relax.)
You won’t get bored
In a Pilates class, you’ll usually perform 10 repetitions of an exercise and then move on to the next one. Constantly moving your body in space means you’ll rarely gets bored, Schenck says.
Plus, the options for exercises are limitless, so you’ll rarely take a class with the same sequence. These are additional reasons Pilates can draw you back for more.
(For inspiration, here are some weight loss before and after photos.)
So, should you try Pilates for weight loss?
Extra-tough workouts are effective, but they might give you pause when it comes time to exercise again. Pilates, however, can be fun and keep you engaged—and that’s a great thing.
To stay consistent with your workouts, it’s important to move in a way that feels good and that you enjoy so that you’ll go back for more.
Pilates is safe for most people (but if you have any medical conditions, get your doctor’s OK).
Schenck suggests that, if you’re looking to lose weight, you do a combo of cardio, strength training, and Pilates. That’ll give you a strong baseline of movement and a way to kick up your calorie burn.
While scientists need to do more research on Pilates’ direct effect on weight loss, if it works for you and feels good for your body, keep taking those classes.
And if you’re looking to test it out, try apps like Peloton or Alo Moves, or opt for a local studio, like Club Pilates.
Next, this is the best workout to do at every age.
You’re a social media junkie
If you can’t stay away from Facebook and Instagram, you may start to notice yourself packing on the pounds. A large study found that if participants had a friend who became obese, their chance of also becoming obese rose by 57 percent, according to Harvard Health Blog. Scientists suspect that social network influences what people perceive as normal and acceptable—if you see your high school friends getting heavier, you feel like it’s OK if you do too.
Fruit juice is a diet staple
If drinking fruit juice is how you get your daily serving of fruit, you’re doing more harm than good. “Your body needs fiber to help regulate how much and how fast sugar gets into the bloodstream,” says Rasa Kazlauskaite, MD, an endocrinologist at Rush University Prevention Center in Chicago. “Too much sugar causes inflammation within the belly and contributes to belly fat.” Fruit juice in general is high in calories and sugar, plus it lacks the fiber and other vitamins and nutrients you’d get from an actual piece of fruit. Plus, the number of cups of orange juice you’d have to drink to reach your daily serving exceeds how many sliced oranges it would take to get there.
You’re a snack addict
“People treat their bodies like a garbage bin and that can really contribute to belly fat,” says Dr. Kazlauskaite. Not only does snacking all day long mean you’re ingesting extra calories that can be hard to keep track of, unless you’re munching on veggie sticks or almonds you packed the night before, but you’re also likely reaching for sweets or processed foods lying around the office, which can be high in fat, sugar, and salt. Here are some healthy alternatives that you don’t have to feel guilty about snacking on.
Your exercise routine is irregular
Aside from diet, exercise has the biggest impact on gaining or losing belly fat. “When you exercise, muscles use energy instead of it being stored in belly fat,” says Dr. Kazlauskaite. “That’s why when you start exercising, many people notice they lose inches from the waist first.” The Department of Health and Human Services recommends adults engage in 150 minutes of aerobic activity a week. You can also try these exercises to lose belly fat.
You give in to period cravings
The hormones that go into overdrive when you’re menstruating can have an impact on your appetite. One study found that binge eating among women peaked during the premenstrual phase, likely because of the increased progesterone production, according to Psychology Today. But just because this only happens once a month doesn’t mean it’s OK to indulge those cravings. Try to stick to your regular diet no matter what else is happening to your body.
Your diet lacks probiotics
Gut bacteria plays a big role in weight gain or loss, and the probiotics found in yogurt and some supplements can help keep the good and bad bacteria in order. One study found that having too little of a certain type of gut bacteria was linked to being obese, according to Fitness magazine. Your gut bugs balance can also impact your appetite by affecting regulation of the hunger hormone ghrelin. Read up on these other ways to lose belly fat without exercising.
You don’t meal plan
Be a mindful eater instead of a mindless one. “When you don’t plan what you’re going to eat and when, you end up eating whatever is available,” says Dr. Kazlauskaite. “When you plan, you can make better choices.” Plan what you’ll eat for breakfast, lunch, and dinner the night before. If you have the time, take it one step further and use your weekend to shop for groceries for the week or prepare some meals you can keep in the fridge.
You’re a fried food fanatic
If you can’t stay away from potato chips or fries, expect to see your waistline expand. Fried foods are filled with the worst type of fat, trans fat, which triggers weight gain around the belly. And unless you eat your burger and fries with a large helping of salad, the fat is almost immediately absorbed. “Fat goes fast into the bloodstream without a moderating effect. Vegetables help with digestion and metabolism because they have vitamins and antioxidants that help clean up the bad ingredients ingested,” says Dr. Kazlauskaite. Pay attention to these signs you’re eating too much bad fat.
You eat your feelings
Your mood can affect what you eat. Research from Cornell University found that students feeling negative emotions found indulgent food more appealing than when they were feeling positive.
You don’t eat enough veggies
If at least half your plate isn’t filled with vegetables (yes: potatoes or sweet potatoes count), you could be sabotaging your weight. Dr. Kazlauskaite advises starting your largest meal of the day with a hearty helping of fiber-filled vegetables, which leaves less room for other foods that aren’t as healthy. And be sure your diet also includes these foods proven to fight belly fat.
You’re a soda lover
A soda a day definitely won’t keep the weight away. It’s well documented that sugary drinks are linked to obesity, and the reason is clear: one can of soda is equal to 10 teaspoons of sugar and has 150 calories, all of them empty since you’re not getting any nutrients. Try flavored sparkling water, which gives you that fizz without the sugar.
You think fidgeting is a bad thing
Fidgeting gets lumped in the bad habit category, but it’s actually good for you. Bouncing your leg, tapping your foot, and fumbling with your fingers burns energy, and any little bit of activity helps! Make sure you know these myths about fat you need to stop believing.
You never get up from your desk
Being a workaholic can affect your belly fat. Sitting eight hours at a desk without breaks means you’re losing out on physical activity that can help you burn calories; it also decreases activity of the fat-burning enzyme lipoprotein lipase. Stand up and stretch every so often, take bathroom breaks, grab water from the kitchen, or walk around the block at lunch.
You rely on sit-ups to get a six-pack
Unfortunately, sit-ups or crunches aren’t the magic answer to a flat stomach if they aren’t accompanied by cardio. Those exercises tone abdominal muscles but don’t burn fat, which is key to eliminating belly flab. Find out how to lose belly fat, according to a personal trainer.
You skip meals
Whether you’re too busy to eat lunch or you think starving yourself will help you lose weight, depriving your body of food for long periods of time is just inviting belly fat to appear. Not eating slows your metabolism, which means you’ll burn less calories, and it can make you prone to poor food choices or overeating when it does come time to eat. “If we haven’t eaten all day, we’re famished and you can’t make rational decisions about what to eat when you’re that hungry,” says Dr. Kazlauskaite.
You don’t get enough sleep
Not getting the recommended seven to eight hours of sleep a night can cause your belly to balloon. Lack of sleep increases your chances of making unhealthy food choices the next day because you’re low on energy, and gives you another reason to skip the gym. Too little shut-eye can also mess with your metabolism, which affects how much fat you burn. Here are some more potential reasons your weight-loss plan isn’t working.
You let weight gain get you down
“We do fall off the bandwagon, but don’t stay in that rut. Get back into a good lifestyle as soon as possible,” says Dr. Kazlauskaite. The longer you don’t exercise or eat right, the more damage you’re doing to your body and the longer it’ll take to get rid of that belly fat, she says.
You can’t manage your stress
Stress is inevitable, but if you don’t learn how to manage it, you could find yourself with even more reason to fret when you start gaining weight. Studies suggest that stress can cause you to crave foods high in fat and sugar because it triggers an increase in the release of cortisol, which affects hunger. You should especially look out for the worst foods for your stomach.
You eat in front of the TV
Distracted eating, like watching television or working at your desk, can make you eat more, according to Harvard Health Blog. A study in the American Journal of Clinical Nutrition found that slowing down and savoring what you eat can help you eat less. Here are more tricks for busting belly fat in a single day.
You let your emotions take over
If you struggle to keep your emotions in check it could impact your weight and your mindset. Brigham Young University researchers found that middle-aged women who had “less-than-positive” emotional health were 59 percent more likely to gain weight than women who felt happier.
You can’t say
If dessert if one meal you just can’t seem to give up, you’ll probably have to give up on ever having a flat belly. Sugar causes visceral belly fat to pile on, so a sweet treat every night can do a lot of damage. If your sweet tooth is overpowering, try substituting a piece of fruit for ice cream or cookies; while it still contains sugar, it also has fiber and other nutrients that help keep weight in check. To keep your diet balanced, make sure you avoid the unhealthiest foods you can buy at the supermarket.
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