Pilates is very much “trending” right now. However, there seems to be a persistent myth proliferated on social media that “you can’t lose weight doing Pilates.” This statement is both untrue and over broad. Even taking into consideration the various types of Pilates (I’ll leave it to the readers to duke it out in the comments regarding what constitutes Pilates nowadays), the most “mild” form of classical Pilates can lead to weight loss.
There’s the traditional “calories in/calories out” approach to weight loss, which would mean that you merely need to burn more calories than you take in to lose weight. Pilates can certainly accomplish this. Then, there are the ancillary—yet, equally essential—aspects of weight loss, such as hormone and stress regulations as well as supporting the mind/body connection. This is where a consistent Pilates practice truly shines.
Below, you will find 5 ways that my Reformer Pilates regimen has helped me lose over 20 lbs (and counting!).
@azeezahgoodwin The Top 5 Ways that my Reformer Pilates Regimen has been Supporting my Weight Loss Goals For me, it hasn’t been as simple as “calories in/calories out.” Food isnt something you can just abstain from. I had to perform an entire lifestyle and mindset overhaul. My Reformer Pilates class has been supporting me mentally, physically and emotionally as I’ve done undergone this process.
♬ original sound – Azeezah Goodwin
Mind/Body Connection
Pilates is an incredible way to strengthen the mind/body connection. Instruction focuses on form and the breath. Different foot positions on the foot bar recruit different muscles. Moves are calibrated to account for the effect of the inhale and exhale: exhaling can support the body during the more difficult, weight-baring portions of the movement.
This emphasis on form and breath means that it is necessary to engage both the mind and the body to execute the movements correctly. For many, getting back in tune with their bodies is an important step towards reaching and maintaining a healthy weight.
My Reformer Pilates journey began as a way to ease my body back into movement. I’d gained over 100lbs due to a sedentary lifestyle and mental health challenges. Before gaining the weight, I’d been fairly active as a teen and young adult. I found it frustrating that my body could no longer move and perform the way I expected it to.
Pilates was a way for me to establish a loving and healthy relationship to my body. The movements were challenging enough to spur progress, but not so tough that I ended up dissociating. The repetitive motions and counts helped create a feeling of stability, continuity and safety. It became a ritual in addition to a workout. An invitation to re-discover my body in the context of movement.
Modifications
Reformer Pilates is an amazing way to get into movement because there are so many modifications available. Mat Pilates is an amazing and cost-effective way to work out, but putting so much of the body’s weight on the wrists and joints can be challenging for beginners/those with larger bodies.
The Reformer is a machine which allows users to apply force indirectly. Instead of pushing directly against the ground, you are able to distribute your weight via the carriage, straps, and foot bar. Springs of varying resistance allow you to decide how much force you want to apply with each movement.
Reformer Pilates allowed me to complete effective, challenging workouts without putting too much stress on my body or risking injury, which would have impaired my ability to be consistent. I suggest working with instructors that can accommodate your body’s needs and offer appropriate modifications.
La Vie de Zee Picks: Pilates Outfits
Hormone-Friendly
Navigating hormone imbalances can be challenging, especially when attempting to shed excess body fat. Pilates is an amazing form of movement as it is considered a low impact form of movement. This means that it results in a gradual increase in heart rate and therefore does not result in a spike in cortisol, a hormone produced during times of stress.
Additionally, the fact that Pilates can be performed consistently means that it helps maintain stable blood sugar levels. Many doctors recommend daily movement as a way to help prevent the onset of diseases like pre-diabetes, as exercise can help the body stabilize blood sugar levels.
As someone healing from hormone imbalances, Pilates has been an amazing way to support my body’s healing processes while gaining strength and flexibility.
Diet-Friendly
Adjusting food intake can be a key part of any long term weight loss or weight maintenance plan. Scientists are starting to understand that willpower alone is not the only factor in determining what and how we choose to eat. Hormone imbalances, stress, and trauma can all lead us to struggle to make consistently healthy food choices and to gauge satiety.
Pilates allows devotees to receive the benefits of consistent movement without engaging in movement that might cause them to trigger their stress responses, resulting in overeating.
I found myself ravenously hungry after HIIT workouts and running. The stress made it so much more difficult to stick to even the most well-laid diet plans. Pilates has allowed me to plan my meals in advance and stay on track.
Pleasure
An underrated part of any consistent routine is pleasure. It is difficult for even the most disciplined among us to consistently perform tasks they dislike over time. Conversely, finding things you love to do makes it so much simpler to do them over and over, even if they contain challenging elements in the short term.
Most practitioners will agree that Pilates feels good. No matter how annoyed you may be while holding your plank, or how you curse under your breath during a teaser, you always end class with that amazing endorphin glow that sets you up for success for the rest of the day. The mix of stretching, breathwork and muscle toning feels downright decadent. It’s what keeps us Pilates girlies (and guys and theys) coming back over and over again.
