There’s always a new diet or exercise trend claiming to be the key to weight loss. Some seem too good to be true, while others require strict and often unsustainable lifestyle changes.
Let’s discover if practicing Pilates every day helps you lose weight and what type of Pilates gives you the best results.
In the strictest sense, you will burn some calories during your Pilates session. Any activity requiring movement, even fidgeting, will use energy and burn calories (1).
The weight-loss potential of Pilates comes from building lean muscle, causing calorie burn (2).
When you build more muscle, your resting metabolic rate (RMR) will be higher (3).
RMR is the body’s energy at rest to maintain basic functions like breathing and circulation (4).
The higher your RMR, the more calories you burn when you’re not actively exercising. Practicing Pilates regularly and building lean muscle will increase overall calorie expenditure, and you’ll lose weight over time (5).
Furthermore, Pilates can improve your fitness, leading to better performance in other exercises, recovery, and results.
Many would hope and wonder, “Does Pilates help you lose belly fat?”
But the truth is that spot reduction (losing fat in a specific area) is impossible through exercise. Belly fat loss results from sustainable weight loss and diet (6).
However, Pilates teaches pelvic floor and profound core muscle control, which can:
While Pilates may not specifically target belly fat, it can contribute to weight loss and improve muscle tone.
Combine a consistent Pilates routine with a healthy and balanced diet to lose belly fat. This combination can help you achieve your weight loss goals and maintain a healthy body.
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Do Pilates as often as you can without burning out. Consistency is vital in any exercise regimen, and Pilates is no exception.
If you’re a beginner, start with 2-3 sessions per week.
Gradually increase your workouts to 4-5 times per week as your body adapts and strengthens.
However, listen to your body and do not push yourself too hard. If you feel overly tired or sore, take a rest day or opt for a lighter Pilates session, such as stretching or gentle flow.
Depending on your overall workout routine, you can also incorporate Pilates as a form of cross-training.
For example, if you enjoy running or weightlifting, you can use Pilates as an active recovery day to give your body a break while still staying active.
Read more: Is Pilates Cardio or Strength Training?
30 minutes of Pilates a day is better than no exercise at all.
For maximum benefits, aim for 45-60 minutes of Pilates at least 4-5 times a week. This time frame allows you to work through various exercises and target different muscle groups for optimal muscle growth and calorie burn.
On busy weeks, squeeze in 20-30 minutes where you can because every bit of movement counts towards your overall progress.
Consistently practicing Pilates will:
Range of motion refers to the movement potential of a joint or muscle. It’s how far you can move a body part until you reach your limit.
By improving your range of motion through Pilates, you can perform other exercises more efficiently and with better form.
This new flexibility means targeting the right muscles while weight lifting, having an efficient running or cycling stride, and reducing your risk of injury.
Pilates is known for strengthening your core muscles, essential for maintaining good posture, balance, and stability (7). A strong core prevents lower back pain and improves overall strength (8).
A solid core will also make performing other exercises, such as lifting weights or high-intensity interval training (HIIT), more effortless.
Incorporating stretching into your daily routine has numerous benefits, including improved flexibility. Pilates includes stretching movements and focuses on controlled movements to increase the range of motion in joints (9).
Being more flexible can make everyday activities like bending down to tie your shoes or reaching for items on high shelves easier and less straining.
One of Pilates’s main principles is connecting the mind and body through breathing techniques (10). This connection allows you to control your movements during exercise better.
You can improve muscle activation and prevent injury by tuning into your body and using proper form in Pilates. A heightened mind-body connection carries over into other exercises, making them more effective.
Studies show regular exercise has numerous mental health benefits (11), and Pilates is no exception. The mind-body connection and focus on breathing can help reduce stress, anxiety, and depression.
Sleep quality determines how well-rested and recovered you feel.
Pilates can help improve sleep quality by:
Practicing Pilates every day can also lead to making better food choices.
On a psychological level, when we invest in our health and well-being through exercise, we also tend to make conscious choices in other areas of our lives.
Pilates improves digestion and reduces bloating, making you feel less sluggish and more motivated to choose healthier food options.
Read more: 7-day Mediterranean Diet for Weight Loss: What to Eat and How to Follow It
While practicing Pilates every day can have numerous benefits, it’s essential to listen to your body and not overdo it.
Overtraining can lead to:
Make sure to vary your Pilates routine and incorporate rest days or lighter Pilates sessions throughout the week. Rest days give your body time to recover and prevent overtraining.
The amount of weight you can lose in a month by practicing Pilates every day will vary depending on several factors, such as your current weight, diet, and intensity of the workouts.
The more intense and consistent your Pilates routine is, the more weight you can lose. Being on a calorie deficit (burning more calories than you consume) also plays a significant role in weight loss (14).
You can expect results within a month if you consistently combine your daily Pilates practice with a healthy and balanced diet.
Safe and sustainable weight loss is typically 1-2 pounds per week (15).
While the number on the scale may not change drastically, you may notice improvements in the following:
Weight loss is a gradual journey where you must focus on progress over perfection and scale numbers.
More energy, better posture, and improved overall health are all valuable outcomes of practicing Pilates daily.
How long it takes to see results from Pilates can vary depending on several factors, but many people notice positive changes within a few weeks.
Here’s a breakdown of what influences the timeline and the types of results you might experience:
Consistency is key in Pilates. Practicing two to three times a week can lead to noticeable improvements in a few weeks.
The more regularly you practice, the quicker the benefits will manifest. But remember that rest is also a massive part of the workout plan. Give your body time to rest and reset before pushing through another workout.
Beginners may experience rapid changes as their bodies adapt to new movements. In contrast, those with a higher fitness level might see slower, more gradual improvements as they fine-tune existing skills.
Your objectives—increased flexibility, enhanced core strength, or better posture—will determine how you measure progress.
Tailoring your practice to your goals can help speed up the results.
While results can vary, the journey with Pilates is as rewarding as the destination. The key is to stay committed and patient. Each session contributes to your overall improvement, building on the previous one.
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If you’ve been diligently practicing Pilates but aren’t seeing the weight loss results you expected, there are a few potential reasons for it:
Weight loss is primarily influenced by your diet (18). Even with regular Pilates sessions, consuming more calories than you burn can impede weight loss.
Maintaining a balanced diet rich in whole foods, lean proteins, and plenty of fruits and vegetables is crucial.
While Pilates is excellent for building core strength and flexibility, it may not provide the cardiovascular intensity needed to burn significant calories. Incorporating more vigorous exercises, like cardio or strength training, can increase your calorie expenditure.
Pilates can lead to muscle gain. While this is a positive change for overall fitness and health, it can contribute to the number on the scale staying the same or increasing.
Instead of focusing solely on weight loss, look at the other physical changes, such as:
Weight loss is a holistic journey that goes beyond the hours spent exercising. It’s about making sustainable lifestyle changes. Stay positive, adjust your approach as needed, and remain committed to long-term health and wellness.
Learn about the science behind Pilates for Weight Loss in our previous blog post.
Pilates improves muscle tone and posture, leading to a more lean and defined appearance. However, a few factors affect how your body changes, such as diet, frequency of practice, and genetics. Pilates increases muscle mass, which helps boost metabolism and burn calories. However, weight loss cannot be solely attributed to Pilates and requires a combination of consistent exercise and a healthy diet. Pilates and HIIT (High-Intensity Interval Training) offer unique benefits and can effectively achieve different fitness goals. Pilates focuses on strength, flexibility, and posture (9). HIIT focuses on cardiovascular intensity and the ability to burn calories quickly (19). Consider your fitness goals and preferences to determine which workout is best for you. You can also learn about the Difference Between Barre and Pilates in our previous article. Pilates and gym workouts offer significant health benefits, so it comes down to personal preference. Pilates emphasizes core strength and flexibility, while gym workouts focus on building muscle mass and cardiovascular fitness. Find the exercise routines you enjoy and can stick with for the long run. If you’re always busy but want to lose weight, check out our guide – Wall Pilates Workout 10 Minutes.Frequently Asked Questions
Can pilates change your body shape?
Does pilates slim you down?
Is pilates better than HIIT?
Is Pilates better than gym?
Overall, there are downsides and benefits of doing pilates everyday.
Can you lose weight doing Pilates every day? It’s possible, but you need consistent practice, proper nutrition, and patience.
Remember that Pilates is a holistic exercise method promoting physical and mental well-being; weight loss will happen naturally.
Furthermore, exercising daily without having rest days leads to burnout and injuries.
Listen to your body, set realistic goals, and trust the process.
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