{"id":83402,"date":"2025-11-21T12:25:02","date_gmt":"2025-11-21T12:25:02","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=83402"},"modified":"2025-12-01T09:40:31","modified_gmt":"2025-12-01T09:40:31","slug":"how-to-lose-weight-with-pilates","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/how-to-lose-weight-with-pilates\/","title":{"rendered":"How to Lose Weight with Pilates: Complete Guide and Sample Workout"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-weight-with-pilates\/#Is_Pilates_a_Good_Way_to_Lose_Weight\" >Is Pilates a Good Way to Lose Weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-weight-with-pilates\/#What_Type_of_Pilates_Is_Best_for_Weight_Loss\" >What Type of Pilates Is Best for Weight Loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-weight-with-pilates\/#Sample_Mat_Pilates_Workout_for_Active_Recovery\" >Sample Mat Pilates Workout for Active Recovery<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-weight-with-pilates\/#How_to_Lose_Weight_with_Pilates_Sustainably\" >How to Lose Weight with Pilates Sustainably?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-weight-with-pilates\/#How_Often_Should_I_Do_Pilates_to_Lose_Weight\" >How Often Should I Do Pilates to Lose Weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-weight-with-pilates\/#Why_Am_I_Not_Losing_Weight_with_Pilates\" >Why Am I Not Losing Weight with Pilates?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-weight-with-pilates\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-weight-with-pilates\/#Is_Pilates_better_than_cardio_for_weight_loss\" >Is Pilates better than cardio for weight loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-weight-with-pilates\/#Why_do_I_look_thinner_but_weigh_more\" >Why do I look thinner but weigh more?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-weight-with-pilates\/#Which_Pilates_burns_the_most_calories\" >Which Pilates burns the most calories?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-weight-with-pilates\/#What_exercise_burns_the_most_fat_for_females\" >What exercise burns the most fat for females?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-weight-with-pilates\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Weight loss may not be the first thing that comes to mind when you think of Pilates, but this mindful movement practice offers unique benefits that can support all of your fitness goals. While Pilates alone won&#8217;t create the dramatic calorie burn of high-intensity cardio, it plays a valuable supporting role in a comprehensive weight loss strategy.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_Weight_With_Pilates\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/PilatesOlesia.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">When it\u2019s combined with cardiovascular exercise and proper nutrition, Pilates can play a powerful role in optimizing your body composition. More importantly for athletes and fitness enthusiasts, Pilates builds the foundation of strength, mobility, and body awareness that makes other forms of exercise more effective and sustainable.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Read on to find out how to lose <\/span><span style=\"font-weight: 400;\">weight with Pilates.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Pilates_a_Good_Way_to_Lose_Weight\"><\/span><b>Is Pilates a Good Way to Lose Weight?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The short answer: Pilates can support weight loss, but it works best as part of a comprehensive program.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In 2022, a systematic review revealed that Pilates produces modest but significant reductions in body weight, BMI, and body fat percentage. This was found to be particularly pronounced in adults with overweight or obesity (<\/span><a href=\"https:\/\/www.mdpi.com\/2076-3417\/12\/15\/7523\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In another comprehensive study of 11 trials involving 393 participants, Pilates led to an average weight reduction of 2.40 kg. Even more interesting was that more pronounced effects were observed in longer-duration programs (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2021.643455\/full\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_Weight_With_Pilates\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-77170\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/loop-band-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/loop-band-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/loop-band-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/loop-band-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/loop-band-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/loop-band.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">However, it\u2019s important to keep in mind that traditional mat Pilates has a relatively low energy expenditure compared to more vigorous cardio activities. A typical hour-long session burns approximately 65-213 calories, depending on intensity and body weight (<\/span><a href=\"https:\/\/www.scielo.br\/j\/rbcdh\/a\/7ftmJJDhKb4gZ6Qp8hspVJf\/?format=html&amp;lang=en\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). This means Pilates alone may not create the large calorie deficit many people need for significant fat loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Where Pilates excels is in the indirect benefits that support weight loss (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3666467\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Preserving lean muscle mass<\/b><span style=\"font-weight: 400;\"> during calorie restriction, which maintains metabolic rate.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improving movement quality<\/b><span style=\"font-weight: 400;\"> and reducing the risk of injury, enabling consistent training.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Enhancing core strength and posture<\/b><span style=\"font-weight: 400;\">, which makes cardiovascular exercise more efficient.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reducing stress and cortisol levels (<\/b><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11988874\/\"><b>5<\/b><\/a><b>)<\/b><span style=\"font-weight: 400;\">, which can contribute to weight gain around the midsection (<\/span><a href=\"https:\/\/www.annualreviews.org\/content\/journals\/10.1146\/annurev-psych-010418-102936\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For meaningful weight loss results, research supports combining at least 3 Pilates sessions per week with 150-300 minutes of moderate-to-vigorous cardio and a structured nutrition plan (<\/span><a href=\"https:\/\/www.scielo.br\/j\/rbcdh\/a\/7ftmJJDhKb4gZ6Qp8hspVJf\/?format=html&amp;lang=en\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.researchgate.net\/publication\/356092021_The_Effect_of_A_Weight-Loss_Diet_in_Women_Doing_Reformer_Pilates_A_12-Week_Evaluation\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). <span data-sheets-root=\"1\">For more details on how <a href=\"https:\/\/betterme.world\/articles\/can-you-lose-weight-with-wall-pilates\/\">you can lose weight with Pilates<\/a>, take a look at our prior publication.<\/span><\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/does-pilates-help-you-lose-belly-fat\/\">Does Pilates Help You Lose Belly Fat?<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Type_of_Pilates_Is_Best_for_Weight_Loss\"><\/span><b>What Type of Pilates Is Best for Weight Loss?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Not all Pilates is created equal when it comes to energy expenditure and metabolic demand.<\/span><\/p>\n<p><a href=\"https:\/\/betterme.world\/articles\/mat-pilates-sequence\/\"><b>Mat Pilates<\/b><\/a><span style=\"font-weight: 400;\"> offers the most accessible entry point, requiring no equipment and focusing on bodyweight resistance (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/378658655_PILATES_EXERCISES_TYPES_AND_ITS_IMPORTANCE_AN_OVERVIEW\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). While they\u2019re effective for building foundational strength and mobility, basic mat classes tend to have lower intensity and calorie burn (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33992270\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/betterme.world\/articles\/mat-pilates-vs-reformer-pilates\/\"><b>Reformer Pilates<\/b><\/a><span style=\"font-weight: 400;\"> provides variable resistance through spring systems, which allows for more challenging and dynamic movements. The additional resistance and instability can elevate heart rate and engage more muscle groups simultaneously, increasing both calorie burn and strength-building potential (<\/span><a href=\"https:\/\/www.nature.com\/articles\/s41598-025-09683-8\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.mattioli1885journals.com\/index.php\/progressinnutrition\/article\/view\/9784\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>Advanced and dynamic Pilates classes<\/b><span style=\"font-weight: 400;\"> incorporate faster transitions, compound movements, and less rest between exercises. These sessions can approach moderate-intensity cardiovascular exercise while maintaining the focus of Pilates on controlled movement and body awareness (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/343204864_Effect_of_three_different_Pilates_sessions_on_energy_expenditure_and_aerobic_metabolism_in_healthy_females\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>BetterMe will shake off your mental funk, rid you of your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_Weight_With_Pilates\" target=\"_blank\" rel=\"noopener\">Hurry up and change your life for the better!<\/a><\/strong><\/p>\n<p><b>For weight loss goals, prioritize:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Classes with minimal rest periods between exercises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Movements that engage multiple muscle groups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Progressive difficulty that challenges your current fitness level<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Integration with other training modalities<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_Weight_With_Pilates\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69482\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-2-4-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-2-4.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-2-4-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-2-4.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-2-4-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_Mat_Pilates_Workout_for_Active_Recovery\"><\/span><b>Sample Mat Pilates Workout for Active Recovery<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This workout serves as an excellent active recovery session between more intensive training days. It focuses on mobility, gentle strengthening, and movement quality, supporting your body&#8217;s ability to perform and recover from higher-intensity exercise.<\/span><\/p>\n<p><b>Equipment needed:<\/b><span style=\"font-weight: 400;\"> Mat or comfortable floor surface<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>Duration:<\/b><span style=\"font-weight: 400;\"> 30-40 minutes<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>Frequency:<\/b><span style=\"font-weight: 400;\"> 1-2 times per week on rest days<\/span><\/p>\n<p style=\"text-align: center;\"><b>The Hundred<\/b><\/p>\n<p><b>Purpose:<\/b><span style=\"font-weight: 400;\"> Warm up the body and activate the core<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>Reps:<\/b><span style=\"font-weight: 400;\"> 10 sets of 10 breaths (100 total breaths)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lie on your back with your knees bent at 90 degrees and your shins parallel to the floor. Lift your head and shoulders, reaching your arms long by your sides. Pump your arms up and down in small pulses while breathing in for 5 counts and out for 5 counts. Focus on maintaining a stable torso while your arms move rhythmically.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Roll-Up<\/b><\/p>\n<p><b>Purpose:<\/b><span style=\"font-weight: 400;\"> Spinal articulation and deep abdominal strengthening<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>Reps:<\/b><span style=\"font-weight: 400;\"> 5-8 repetitions<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Begin lying flat with your arms extended overhead. Slowly curl up vertebra by vertebra, reaching toward your toes with control. Reverse the movement, rolling down with the same precision. This exercise improves spinal mobility while building core strength in a lengthened position.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_Weight_With_Pilates\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79850\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Group-40-1024x635.png\" alt=\"\" width=\"770\" height=\"477\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Group-40-1024x635.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Group-40-300x186.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Group-40-768x476.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Group-40-1720x1066.png 1720w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Single Leg Circles<\/b><\/p>\n<p><b>Purpose:<\/b><span style=\"font-weight: 400;\"> Hip mobility and pelvic stability<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>Reps:<\/b><span style=\"font-weight: 400;\"> 5 circles each direction, each leg<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lie on your back with one leg extended toward the ceiling. Draw small circles with the raised leg while keeping your pelvis stable. This movement enhances hip mobility while challenging core stability, which is essential for efficient movement in sports and daily activities.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Rolling Like a Ball<\/b><\/p>\n<p><b>Purpose:<\/b><span style=\"font-weight: 400;\"> Spinal mobility and balance<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>Reps:<\/b><span style=\"font-weight: 400;\"> 6-8 rolls<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sit balanced on your tailbone, hugging your knees to your chest. Roll backward to your shoulder blades and return to the starting position without using momentum. This exercise massages your spine while challenging balance and coordination.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Single Leg Stretch<\/b><\/p>\n<p><b>Purpose:<\/b><span style=\"font-weight: 400;\"> Core stability and coordination<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>Reps:<\/b><span style=\"font-weight: 400;\"> 8-10 each leg<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lie on your back in tabletop position. Extend one leg straight while drawing the other knee toward your chest. Switch your legs in a coordinated pattern while maintaining your head and shoulder position. This movement builds unilateral strength and stability.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_Weight_With_Pilates\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-82797\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-22-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-22-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-22-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-22-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-22-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-22.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Double Leg Stretch<\/b><\/p>\n<p><b>Purpose:<\/b><span style=\"font-weight: 400;\"> Full-body coordination and core strength<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>Reps:<\/b><span style=\"font-weight: 400;\"> 6-8 repetitions<\/span><\/p>\n<p><span style=\"font-weight: 400;\">From tabletop position with your head lifted, extend your arms and legs away from the center, then draw everything back to the starting position. Focus on maintaining a core connection as your limbs move through space.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Spine Stretch Forward<\/b><\/p>\n<p><b>Purpose:<\/b><span style=\"font-weight: 400;\"> Spinal flexibility and hamstring length<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>Reps:<\/b><span style=\"font-weight: 400;\"> 5-6 repetitions<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sit tall with your legs extended and your feet flexed. Slowly roll forward vertebra by vertebra, reaching your arms forward. This stretch counters the forward head posture that is common in both desk workers and athletes.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_Weight_With_Pilates\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-81790\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/22-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/22-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/22-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/22-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/22-1720x1075.png 1720w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Swan Preparation<\/b><\/p>\n<p><b>Purpose:<\/b><span style=\"font-weight: 400;\"> Posterior chain strengthening and chest opening<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>Reps:<\/b><span style=\"font-weight: 400;\"> 5-8 repetitions<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lie face down with your forehead on your hands. Slowly lift your chest, sliding your shoulder blades down your back. This movement strengthens the often-neglected posterior chain while opening tight chest muscles from daily activities.<\/span><\/p>\n<p><span data-sheets-root=\"1\">If you&#8217;re curious about the <a href=\"https:\/\/betterme.world\/articles\/28-day-weight-loss-challenge\/\">28-day weight loss challenge<\/a>, check out our earlier article.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/pilates-mat-exercises-list\/\">Ultimate Pilates Mat Exercises List: Do Your Core A Real Favor<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Lose_Weight_with_Pilates_Sustainably\"><\/span><b>How to Lose Weight with Pilates Sustainably?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: center;\"><b>Create a Caloric Deficit Through Combined Activities<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Sustainable weight loss requires burning more calories than you consume. While Pilates contributes to this equation, you need to combine it with higher-intensity activities such as running, cycling, or strength training to maximize calorie burn. Think of Pilates as the foundation that makes these other activities more effective and injury-free.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Build and Maintain Lean Muscle Mass<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Muscle tissue burns more calories at rest than fat tissue (<\/span><a href=\"https:\/\/medlineplus.gov\/ency\/imagepages\/19495.htm\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). Pilates helps preserve and build lean muscle, particularly in the core and postural muscles that support all other movements (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3666467\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). This increased muscle mass boosts your resting metabolic rate, which helps you burn more calories throughout the day (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3661116\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_Weight_With_Pilates\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-81788\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/48-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/48-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/48-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/48-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/48-1720x1075.png 1720w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Improve Movement Efficiency<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Poor movement patterns waste energy and increase injury risk. Pilates teaches optimal alignment and movement efficiency, which allows you to perform cardiovascular exercise with better form and less energy waste. This means that you can train harder, longer, and more consistently.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Manage Stress and Cortisol Levels<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Chronic stress elevates cortisol, which can promote fat storage, particularly around the midsection (<\/span><a href=\"https:\/\/www.annualreviews.org\/content\/journals\/10.1146\/annurev-psych-010418-102936\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). The emphasis of Pilates on breathing and mindful movement helps activate the parasympathetic nervous system, which reduces stress hormones that can sabotage weight loss efforts (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11988874\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p style=\"text-align: center;\"><b>Enhance Recovery Between Training Sessions<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Quality recovery allows for more consistent, high-intensity training. Pilates promotes blood flow, reduces muscle tension, and improves sleep quality &#8211; all of which are crucial for recovery (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3666467\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/neurology\/articles\/10.3389\/fneur.2020.00158\/full\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). Better recovery means that you can maintain higher training volumes without burnout or injury.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Address Movement Imbalances<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Muscle imbalances limit performance and increase injury risk (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9324710\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). Pilates identifies and corrects these imbalances, ensuring that all muscle groups work efficiently (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/221924980_Pilates_Based_Exercise_in_Muscle_Disbalances_Prevention_and_Treatment_of_Sports_Injuries\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). This balanced development supports better performance in other activities and prevents the setbacks that come with injury.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_Weight_With_Pilates\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<p style=\"text-align: center;\"><b>Develop Mind-Body Awareness<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Sustainable weight loss requires awareness of hunger cues, movement patterns, and energy levels. Pilates cultivates this body awareness (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/353957697_The_effect_of_pilates_on_body_awareness_activity_level_aerobic_capacity_and_balance_in_healthy_young_adults\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">), which helps you make better nutrition and exercise decisions outside the studio.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Create Sustainable Exercise Habits<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Weight loss requires long-term consistency. The low-impact nature of Pilates makes it sustainable for most people, providing a form of exercise you can maintain throughout life regardless of age or fitness level.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_Weight_With_Pilates\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69470\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/recovery-collage-2-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/recovery-collage-2.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/recovery-collage-2-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/recovery-collage-2.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/recovery-collage-2-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/recovery-collage-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Often_Should_I_Do_Pilates_to_Lose_Weight\"><\/span><b>How Often Should I Do Pilates to Lose Weight?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">For weight loss specifically, aim for 2-4 Pilates sessions per week as part of a comprehensive program. This frequency allows adequate recovery while building the strength and movement quality that supports other training.<\/span><\/p>\n<p><b>Weekly structure for weight loss goals:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>2-4 Pilates sessions<\/b><span style=\"font-weight: 400;\"> (45-60 minutes each)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>3-4 cardiovascular sessions<\/b><span style=\"font-weight: 400;\"> (150-300 minutes total moderate-to-vigorous intensity)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>2-3 strength training sessions<\/b><span style=\"font-weight: 400;\"> focusing on compound movements<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>1-2 complete rest days<\/b><span style=\"font-weight: 400;\"> for recovery<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Remember, strength training guidelines recommend a minimum of 2 sessions per week for optimal health benefits (<\/span><a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/adults.html\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">). Pilates fits within this framework while providing unique benefits for posture, core strength, and movement quality. <span data-sheets-root=\"1\">Our previous post goes into great detail about the weight loss motivation.<\/span><\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/store.betterme.world\/products\/essential-kit?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_Weight_With_Pilates\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/EssentialKit3-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Am_I_Not_Losing_Weight_with_Pilates\"><\/span><b>Why Am I Not Losing Weight with Pilates?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li><b>You&#8217;re Not in a Caloric Deficit<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Pilates only burns approximately 65-213 calories per hour (<\/span><a href=\"https:\/\/www.scielo.br\/j\/rbcdh\/a\/7ftmJJDhKb4gZ6Qp8hspVJf\/?format=html&amp;lang=en\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">), which isn\u2019t enough for significant weight loss on its own.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Weight loss requires burning more calories than you consume (<\/span><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/ajpendo.00156.2017\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">). If you&#8217;re only doing Pilates without addressing nutrition or adding higher-intensity exercise, you may not be creating the deficit that is needed for fat loss.\u00a0<\/span><\/p>\n<ul>\n<li><b>Your Nutrition Doesn&#8217;t Support Your Goals<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Exercise is only one part of the weight loss equation. Poor nutrition choices can easily offset the calories burned in Pilates sessions.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To successfully lose meaningful weight, you need a structured nutrition plan that creates a sustainable <a href=\"https:\/\/betterme.world\/articles\/calorie-deficit-diet-plan-to-lose-weight\/\">caloric deficit<\/a> while providing adequate protein to maintain muscle mass (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_Weight_With_Pilates\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69887\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Stock-image-16-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Stock-image-16.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Stock-image-16-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Stock-image-16.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Stock-image-16-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Stock-image-16.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>You&#8217;re Not Progressive with Your Training<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you&#8217;ve been doing the same Pilates routine for months without increasing difficulty, your body has adapted and is no longer challenged. Progressive overload applies to Pilates too &#8211; you need to continuously challenge yourself with more advanced movements or increased resistance.<\/span><\/p>\n<ul>\n<li><b>You&#8217;re Expecting Spot Reduction<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Pilates strengthens and tones the core, but it can&#8217;t specifically target belly fat. Fat loss occurs systemically throughout the body (<\/span><a href=\"https:\/\/hummov.awf.wroc.pl\/A-proposed-model-to-test-the-hypothesis-of-exercise-induced-localized-fat-reduction,143162,0,2.html\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">). While Pilates improves muscle definition and posture (which can make you look leaner), significant fat loss requires a comprehensive approach including cardio and nutrition.<\/span><\/p>\n<ul>\n<li><b>You&#8217;re Not Accounting for Body Composition Changes<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You may be losing fat and gaining muscle simultaneously, particularly if you&#8217;re new to exercise. The scale may not reflect these positive changes in body composition.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, rather than just the number on the scale, focus on:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">How your clothes fit<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Energy levels<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Strength improvements<\/span><\/span><\/li>\n<li><b>Your Training Lacks Variety and Intensity<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Basic mat Pilates classes may not provide sufficient stimulus for weight loss. You may need to incorporate more dynamic Pilates styles, reformer work, or combine Pilates with other training modalities to see significant results.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_Weight_With_Pilates\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-82935\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0-2-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_Pilates_better_than_cardio_for_weight_loss\"><\/span><strong>Is Pilates better than cardio for weight loss?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Cardio is generally more effective for immediate calorie burn and weight loss (<\/span><a href=\"https:\/\/jamanetwork.com\/journals\/jamanetworkopen\/fullarticle\/2828487\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">). Running, cycling, and other cardiovascular exercises create larger caloric deficits than Pilates. However, Pilates offers complementary benefits such as improved strength, posture, and movement quality that make cardio exercise more effective and sustainable in the long term.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_do_I_look_thinner_but_weigh_more\"><\/span><strong>Why do I look thinner but weigh more?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">This commonly occurs when you&#8217;re gaining muscle while losing fat. Muscle is denser than fat, so you can appear leaner and more toned while maintaining or even gaining weight (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/muscle-vs-fat-weight\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">). This body recomposition is actually a positive outcome, as increased muscle mass boosts metabolism and improves overall health (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/body-recomposition\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Which_Pilates_burns_the_most_calories\"><\/span><strong>Which Pilates burns the most calories?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Reformer Pilates and advanced mat classes with dynamic movements burn the most calories. Classes that incorporate cardio intervals, have minimal rest periods, and use additional equipment such as resistance bands or weights will increase energy expenditure. However, even high-intensity Pilates burns fewer calories than dedicated cardiovascular exercise.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_exercise_burns_the_most_fat_for_females\"><\/span><strong>What exercise burns the most fat for females?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">High-intensity interval training (HIIT), running, and cycling typically burn the most calories and promote fat loss (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2021.737709\/full\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">). However, the best exercise for fat loss is one that you can perform consistently in the long term. For many women, a combination of strength training (including Pilates), cardiovascular exercise, and proper nutrition will provide optimal results (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/weight-loss-a-healthy-approach\"><span style=\"font-weight: 400;\">28<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_Weight_With_Pilates\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/PilatesOlesia1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Pilates offers valuable benefits for weight loss when it\u2019s integrated into a comprehensive fitness strategy. While it may not burn as many calories as cardio, it builds the strength, mobility, and body awareness that make all your other training more effective.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The key is to view Pilates as part of a larger performance system &#8211; one that includes cardiovascular conditioning, strength training, proper nutrition, and adequate recovery. This holistic approach supports weight loss and lays the foundation for long-term athletic performance and injury prevention.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Are you ready to experience how Pilates can enhance your training? Focus on progressive challenge, consistent practice, and integration with other training modalities.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Weight loss may not be the first thing that comes to mind when you think of Pilates, but this mindful movement practice offers unique benefits that can support all of your fitness goals. While Pilates alone won&#8217;t create the dramatic calorie burn of high-intensity cardio, it plays a valuable supporting role in a comprehensive weight [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":83404,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[201,75],"tags":[],"coauthors":[45],"class_list":["post-83402","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-pilates","category-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Lose Weight with Pilates: Complete Guide and Sample Workout - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 HOW TO LOSE WEIGHT WITH PILATES \u27a4? Through improved strength, mobility, and body awareness. This guide includes a complete sample workout to get you started.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Lose Weight with Pilates: Complete Guide and Sample Workout\" \/>\n<meta property=\"og:description\" content=\"\u2605 HOW TO LOSE WEIGHT WITH PILATES \u27a4? Through improved strength, mobility, and body awareness. This guide includes a complete sample workout to get you started.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-weight-with-pilates\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-12-01T09:40:31+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/BP-664-how-to-lose-weight-with-pilates-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-lose-weight-with-pilates\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-lose-weight-with-pilates\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"How to Lose Weight with Pilates: Complete Guide and Sample Workout\",\"dateModified\":\"2025-12-01T09:40:31+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-lose-weight-with-pilates\/\"},\"wordCount\":2154,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-lose-weight-with-pilates\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/BP-664-how-to-lose-weight-with-pilates.png\",\"articleSection\":[\"Pilates\",\"Weight Loss\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Weight loss may not be the first thing that comes to mind when you think of Pilates, but this mindful movement practice offers unique benefits that can support all of your fitness goals. 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