Does Pilates Help You Lose Weight?
by Shannon Nutt
Yes, Pilates can definitely help with weight loss - particularly when it’s combined with a balanced routine that includes healthy eating and regular movement. Pilates helps build muscular strength, improves posture, and boosts your metabolism, which all support long-term fat loss.
How Pilates Supports Weight Loss
Pilates is a low-impact, full-body form of exercise that focuses on controlled movement, breathing and alignment. Pilates uses both deep and superficial muscles to help you move better throughout your life. Pilates helps you lose weight due to three main reasons:
1. It Builds Lean Muscle
When you build lean muscle, your body uses more energy, even when you’re resting. Both reformer and mat Pilates strengthen your core, muscles around your hips and upper body. Over time, this improves muscle tone and makes your body more efficient at using energy.
2. It Improves Core Strength and Posture
Better posture allows you to move more efficiently and with less pain. Many people find that once their lower back or neck feels better, they naturally become more active day-to-day, which helps with weight control. Building core strength helps to improve your posture, and creates tone in your midsection.
3. It Helps Reduce Stress
Stress can affect weight loss because of how it changes your hormones and eating habits. Pilates focuses on mindful movements that are coordinated with your breath, which helps regulate the nervous system and lower stress levels.
How Many Calories Does Pilates Burn?
It depends on the class type, your body weight and the intensity of the workout. Some examples are:
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Duration: 50 mins
Calories Burned (approx.): 150–250 kcal -
Duration: 50 mins
Calories Burned (approx.): 250–450 kcal -
Duration: 50 mins
Calories Burned (approx.): 400–500 kcal
These numbers might seem small compared to running or HIIT, but Pilates helps you stay consistent and injury-free, which is what counts over time.
How Pilates Compares to Other Workouts:
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Main Benefit: Core strength, flexibility, tone
Best For: Sustainable body changes -
Main Benefit: Higher calorie burn
Best For: Faster fat loss -
Main Benefit: Muscle growth, metabolism
Best For: Long-term results -
Main Benefit: Mobility, relaxation
Best For: Recovery and stress relief
The best results come from a mix. At Limitless Physio Bronte, we recommend you combine your Pilates with strength and cardio work so you get a balance of movement that supports your goals.
Tips to Get the Most from Pilates for Weight Loss
1. Start with 2–3 sessions a week. Consistency is the most important. You need to be doing something at least 2-3x/week for meaningful change.
2. Mix it up. Try both mat and reformer sessions to keep things interesting and challenge different muscles. Many find that mat and reformer classes challenge your body in different ways.
3. Add progressions. Use resistance, tempo changes or different spring loads to keep your body adapting. Your instructor will be able to guide you through this, as you keep gaining strength.
4. Be patient. You’ll start feeling stronger and more in control after a few weeks, with visible changes usually by 6–8 weeks.
What to Expect Over Time
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Better posture, stronger core, more energy
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Improved muscle tone and endurance
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Noticeable changes in shape, strength, and confidence
Frequently Asked Questions (FAQs)
Does Pilates help with belly fat?
You can’t target fat loss in one area, but Pilates helps strengthen and tone your core, which makes your midsection look and feel firmer as you lose body fat overall.
2. Is Reformer Pilates better for weight loss?
Reformer classes usually burn more calories because they involve more resistance and full-body movement, but both are effective when done consistently.
3. Can beginners use Pilates for weight loss?
Yes, absolutely. It’s a great place to start because it’s low-impact, helps you learn proper movement with proper body awareness before adding intensity.
Pilates in Bronte for Weight Loss
At Limitless Physio in Bronte, we use both fitness and clinical Pilates to help people:
Improve strength and tone
Reduce pain and prevent injuries
Build confidence to move more and feel better
Our clinical sessions are run by qualified physiotherapists who understand how your body works and can adjust your program to suit your needs whether you’re coming back from injury or just getting started. This is a great option if you do have injuries or issues with your body meaning you can’t attend a regular class. This ensures that you still get to move and build strength, but safely.
Find out what approach will work best for you.
In Summary
Pilates supports weight loss by helping you build and maintain lean muscle, move better and more often, manage stress and recover well.
When combined with a healthy lifestyle, Pilates becomes a powerful tool for long-term strength, confidence and body change.
Author: Shannon Nutt
Physiotherapist, Limitless Physio Bronte
