What you’ll learn:

• Pilates is a system of low-impact exercises that combines simple, repetitive movements to improve mental and physical health. 
• Pilates strengthens muscles, improves flexibility, and enhances overall body awareness.
• Pilates can effectively reduce body weight, BMI, and body fat percentage.       

Are you curious about Pilates and whether it can help you lose weight? Good news—it totally can! Research shows it’s effective at reducing body weight, BMI, and body fat. Beyond its impact on weight loss, Pilates offers a unique approach to fitness that focuses on building strength, improving flexibility, and enhancing overall body awareness. 

So what is it? Pilates is a low-impact mind-body workout that focuses on developing muscle strength, improving flexibility, and increasing mental awareness. The best part is it has a low barrier to entry. Almost anyone can begin with the simple movements that make up a Pilates workout. 

At Noom, we get it. Weight loss should be enjoyable and sustainable. That’s why we love how Pilates can be a fantastic addition to your routine, especially if you’re looking for a low-impact option or have joint issues. Combine Pilates with balanced meals and other activities, and you have a winning combo.

Want to explore how Pilates can specifically help you? We’ve got your back with personalized guidance and support. Let’s explore how Pilates can support your weight loss goals and why it might be the right choice for you.

What is Pilates?

Pilates is an exercise system developed by Joseph Pilates in the early 20th century. While it has evolved over time, the core movements at the heart of the exercises have remained the same. 

It consists of approximately 50 combined movements. All focus on breath, alignment of the spine, rib, and shoulder stabilization, pelvic mobility, and strengthening stomach muscles. While that might sound complicated, all of the exercises can be modified for beginners, and it’s great for people of all fitness levels. 

Where can someone learn or practice Pilates?

You’ve got options! You can learn Pilates through in-person classes at gyms, studios, or with a certified instructor, which is perfect for getting that hands-on experience and personalized feedback.

But hey, we know life can get busy. That’s why with Noom, you also get access to a wide range of fitness classes—from yoga to HIIT to strength training and, of course, Pilates! It’s a great way to mix things up and find what you love.

Whether you’re hitting the studio or sweating it out at home, starting with a mix of guided classes and solo practice can help you build consistency and confidence in your Pilates routine.

Real results with a personalized weight loss program

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How can Pilates help with weight loss?

Pilates focuses on building lean muscle and improving core strength, which can boost your metabolism. It also enhances body awareness, potentially leading to better food choices, and improves posture, making you look and feel slimmer.

How does Pilates compare to traditional cardio in terms of calorie burning?

While Pilates may not burn as many calories as some types of cardio, it brings its awesome advantages. Pilates is all about precise, controlled movements that are super kind to your body but still very effective. An eight-week study showed that Pilates was effective for weight loss and lowering BMI in women between the ages of 30 and 50 when practiced three times per week for 90 minutes! 

Can Pilates alone help you achieve significant weight loss?

Pilates can contribute to weight loss, but it’s most effective when combined with a balanced diet and other forms of exercise. For optimal results, consider pairing Pilates with cardio and strength training, as weight training and cardio can help improve bone density and boost calorie burn.

How does Noom support the integration of Pilates into a weight loss strategy?

At Noom, we’re all about making exercise joyful and rewarding, not a boring chore. We can help you create a personalized plan that seamlessly weaves Pilates into your weight loss journey. The app offers guidance on balanced nutrition and helps you track your Pilates workouts, ensuring a well-rounded and enjoyable approach to reaching your goals. And hey, we can even help you create a fun combo of exercises to keep things interesting!

Beginners’ guide to Pilates for weight loss

Excited to start practicing Pilates? Here are some common questions to help you get started:

What are the basic principles of Pilates for beginners?

Alright, let’s break it down. Pilates isn’t just about doing exercises—it’s a whole philosophy of movement. Six key principles form the foundation of Pilates:

1. Centering: Think of this as tapping into your inner powerhouse—your core! It’s about finding stability and control from your center, which sets the stage for all the other awesome Pilates moves.
2. Concentration: This is your time to focus! Really tune in to your body and how it moves. This mindful approach helps you get the most out of each exercise and build that mind-body connection.
3. Control: It’s not about rushing through the movements—it’s about being in charge of every single one. Smooth, controlled movements are where it’s at for building strength and preventing injuries.
4. Precision: Pilates is all about quality over quantity. Focus on doing each exercise with perfect form, even if it means slowing down or starting with modifications. Trust us; your body will thank you!
5. Breath: Your breath is your secret weapon in Pilates. Coordinating your movements with your breath helps you engage your core, improve oxygen flow, and make each exercise feel more fluid.
6. Flow: Once you’ve got the hang of the individual movements, it’s time to string them together! This creates a beautiful, flowing sequence that’s not only super effective but also feels amazing.

These principles help you develop body awareness, improve posture, and enhance overall strength. As a beginner, focus on mastering these fundamentals to build a strong foundation for your practice.

How often should a beginner engage in Pilates to see weight loss?

Aim for three to four 20-30-minute Pilates sessions per week to start your journey! Keep it gentle and low-impact to start. Pair your Pilates practice with a balanced diet and other fun activities for the best results. 

Are there specific Pilates exercises recommended for beginners focused on weight loss?

Absolutely! Several excellent Pilates exercises are perfect for beginners but still challenging enough to give you results. Here are a few to get you started:

• The hundred: This classic Pilates move is like a core strength party! It involves pulsing your arms while holding your legs in the air, engaging your entire body. Don’t worry if you need to modify it at first—we all start somewhere!
• Roll-up: This one’s like a slow-motion crunch that works your abs from top to bottom. It’s a great way to tone your tummy and improve your posture.
• Single-leg circles: This exercise is all about core control and hip mobility. You’ll lie on your back and circle one leg at a time, feeling those deep core muscles working.
• Plank: This full-body exercise is a staple in Pilates (and beyond!). It strengthens your core, arms, shoulders, and legs. Hold it for as long as you can with good form—you’ll get stronger each time!

Hey, you don’t have to be perfect at these right away! Start with modifications if needed and gradually increase the intensity as you get more comfortable. The key is to focus on quality movement and proper form and, most importantly, have fun with it!

Can beginners combine Pilates with other forms of exercise for enhanced results?

Absolutely! Mixing up your routine is a great way to keep things fun and see even better results. Pilates pairs perfectly with other types of exercise, like:

• Cardio: Think dancing, jogging, or a brisk walk around the neighborhood. It’ll get your heart pumping and burn calories.
• Strength training: Adding some bodyweight exercises or light weights can help you build even more muscle and strength, which in turn can boost your metabolism.
• Yoga: Yoga complements Pilates beautifully, enhancing flexibility and promoting relaxation.

The possibilities are endless! Feel free to experiment and find what you enjoy most. Remember, the goal is to create a routine that you’ll actually stick with.

Work towards your weight loss goals with Noom

Pilates can be a great addition to your plan, offering benefits like improved strength, flexibility, and body awareness. But to maximize its effectiveness, it’s important to integrate Pilates into a comprehensive approach to health and fitness. 

With Noom, you can access personalized guidance that helps you combine Pilates with other effective strategies for weight loss. Plus, Noom provides unlimited access to various classes, including Pilates, yoga, and strength training, allowing you to diversify your routine and keep your workouts engaging. 

With Noom, you’ll gain the support and tools you need to create a sustainable weight loss plan that incorporates Pilates and aligns with your personal goals and lifestyle.