Pilates has established itself as a holistic training that connects body and mind. But how effective is it really for weight loss? We analyze scientific findings, practical experience and combine these with expert knowledge to give you a clear answer.
How does Pilates help you lose weight?
Pilates promotes muscle building, especially of the deep muscles, and thus increases the basal metabolic rate. A study by the Journal of Sports Science & Medicine (2016) shows that regular Pilates training can boost metabolism by up to 12%. Exercises such as The Hundred, Roll-Up or Plank activate several muscle groups at the same time, which increases calorie consumption.
A 60-minute Pilates mat workout burns an average of 240-360 kcal, depending on intensity and individual fitness. However, compared to endurance sports such as jogging (approx. 500 kcal/hour), the focus here is on long-term muscle definition and posture improvement, which indirectly promote weight loss.
Pilates vs. Other Sports: What's the Difference?
Cardio training burns more calories in the short term , while Pilates has a long-term effect through muscle toning and metabolism optimization. Combining both methods results in a synergistic effect:
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HIIT (High-Intensity Interval Training) for rapid calorie burning.
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Pilates for stabilization and injury prevention.
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Strength training for targeted muscle building.
According to the *German Sport University Cologne*, this combination is considered the optimal strategy for efficient fat loss.
The most effective Pilates exercises for weight loss
1- Teaser
Strengthens abdominal muscles and thighs, improves balance and increases body tension.
Execution: Lie on your back, lift your legs, roll up your upper body and stretch your arms parallel to your legs.
2- Side Plank with Rotation
Activates the side abdominal muscles and shoulders.
Execution: In the side plank position, bring the upper arm under the body and rotate it back.
3- Swan Dive
Strengthens back muscles and burns additional calories through dynamic movements.
Execution: Lie on your stomach, lift your upper body and legs and swing them forwards and backwards.
The Role of Nutrition in Losing Weight with Pilates
Without a calorie-conscious diet, weight loss success will be limited. Pilates alone is not enough to create a significant calorie deficit. A protein-rich diet with complex carbohydrates (whole grains, vegetables) and healthy fats (avocado, nuts) is recommended. Studies by the *Nutrition Society of Germany* show that a combination of training and an adapted diet accelerates weight loss by up to 30%.
Effective calorie consumption through Pilates
The calorie consumption during Pilates may initially seem moderate compared to high-intensity training. Nevertheless, continuous muscle work plays a crucial role: more muscle mass means a higher basal metabolic rate. This means that the body burns more calories even when resting. Regular Pilates training therefore has a positive effect on energy levels in the long term. In addition, fat burning is improved through targeted breathing exercises, which optimize the flow of oxygen and boost the metabolism.
Success factors: How quickly do you see results?
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Consistency: At least 3–4 units per week
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Intensity: Progressive increase through devices such as reformer or Cadillac
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Individualization: Adapting exercises to fitness level and goals
Reports show that the first changes in posture become visible after 4-6 weeks. Significant weight loss usually begins after 3 months, provided the training routine is strictly adhered to.
practical examples and experience reports
Many users report significant improvements in their posture, muscle tone and general well-being. These positive effects help to ensure that weight loss is sustained. Reports from long-term Pilates practitioners show that even seemingly stubborn weight gain can be reduced through consistent training. Success stories from various areas of life confirm that Pilates is an effective tool for achieving a healthy body weight.
Frequently Asked Questions (FAQs)
1. How often per week should you do Pilates to lose weight?
Ideally 3-4 times a week, combined with endurance sessions.
2. Can you lose weight significantly with Pilates alone?
No. Pilates should be combined with cardio training and dietary changes.
3. Which type of Pilates is best for losing weight?
Reformer Pilates offers higher intensity and calorie burning through resistance bands.
4. Does Pilates burn belly fat?
Yes, by strengthening the core muscles, but only in conjunction with total body training.
5. How long does an effective Pilates session last?
Between 45 and 60 minutes, including warm-up and cool-down.
Conclusion
Pilates is an effective tool for weight loss when used strategically. It not only shapes the body, but also improves body awareness - a crucial factor for long-term success. By integrating it into a holistic lifestyle with an adapted diet and endurance training, losing weight in the long term becomes possible.
