How does Pilates help people lose weight?
▲Pilates uses a set of specific movements to increase your flexibility and develop your core muscles.▲
Pilates does not burn many calories, in contrast to many intense workouts, but research has shown that it can help people lose weight.
In a 2021 investigation, Pilates was determined by a Trusted Source to be an excellent way for people who were overweight or obese to lose weight and reduce their body fat percentage. Only those who were obese experienced these impacts to a greater extent. The study also discovered that a person’s weight reduction increased significantly with the time they did Pilates.
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Furthermore, because Pilates does not place the same load on the joints as certain other forms of exercise, like running or swimming, it is especially beneficial for those who are overweight or obese.
Generally speaking, maintaining a calorie deficit leads to weight loss. A person who is in a calorie deficit is burning more calories than they are taking in. Numerous factors, such as food and exercise, metabolism, heredity, and different medical problems, may contribute to this.
Pilates: What is it?
Joseph Pilates invented Pilates in the 1930s under the name “controlology.” It is most frequently done as a mat class and is a well-liked moderately intense resistance-training exercise.
Like yoga, Pilates is centered around alignment, balance, flexibility, and control of the intellect over the body. But unlike a conventional yoga practice, it places more of a focus on movement, resistance, and core strength — think gymnastics and calisthenics.
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How does Pilates modify the body?
Building muscle and strength is the main goal of Pilates. This process is known as “body recomposition.” People who engage in body recomposition are capable of increasing their basal metabolic rate (BMR) and gaining lean muscle mass, which increases their ability to burn calories even when they are at rest or in a static position.
The number of calories that a person burns at rest depends on their BMR. To maintain primed and fed muscle tissue, an individual needs more calories the more lean muscle tissue they have. Consequently, people’s bodies burn more calories at rest if they have greater muscular mass.
Consistently using muscle-building exercises can improve body composition by lowering body fat, increasing lean muscle mass, and frequently leading to weight loss. Pilates can help with this because of its fundamental motions and emphasis on attention concerning the body.
How often ought one to put it into practice?
In the Journal of Bodywork and Movement Therapies, an earlier comprehensive review of research on the effects of Pilates on body composition concluded that doing Pilates for 60 minutes five times a week for four weeks was the most effective way to encourage changes in body composition.
But investing any time at all in getting fitter is priceless. Adults should engage in 150 minutes per week of moderate-to-intense physical activity, according to the Physical Activity Guidelines for Americans and the Centers for Disease Control and Prevention (CDC) Trusted Source.
Advice for successful weight loss
Consuming a wholesome, high-protein diet: A high-protein diet will make a person feel fuller for a longer period of time, which increases the likelihood that they will maintain a calorie deficit. This is because protein raises the hormone that aids in feeling full and decreases the hormone that causes hunger, known as ghrelin.
Exercise that works the heart: People who want to avoid stimulating their appetite can try cardiovascular exercises like walking uphill.
Getting into a weight training routine: Choosing resistance training as a component of a fitness program raises BMR, guaranteeing that an individual burns the ideal quantity of calories even when at rest.
Try intermittent fasting: People can reduce weight while retaining their muscle mass by engaging in intermittent fasting, which entails going without food for 16 or more hours at a time. It can also assist users in tracking or cutting back on their caloric consumption.
In brief
There is a lot of research to support the idea that Pilates is a great exercise method with many advantages that can support healthy weight loss. It is recommended that people regularly practice Pilates many times a week to reap the full benefits of its weight-loss effects.
However, a calorie deficit is necessary for weight loss. Therefore, in addition to any exercise program, it’s critical to maintain a healthy calorie deficit to see results.
As a result, someone may want to mix Pilates exercises with other types of exercise and a healthy, high-protein diet.
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