Does Pilates Help You Lose Weight? Yes, But It Depends...

Hands down, Pilates is one of our favourite training styles. It has so much to offer, and there’s so much room for progression, but if weight loss in particular is on your list of goals… The reviews are mixed.

Some people swear by it, others say it doesn’t burn enough calories, and others (including us) continue to argue that exercise shouldn’t be about burning calories in the first place.

If you’re loving Pilates (there’s a reason Katie Martin’s Strength & Sculpt and 3-2-1 Method are two of our most popular programs) and trying to lose weight but getting nowhere, please don’t get mad at Pilates. There’s likely another part of your lifestyle you need to adjust. 

Short answer? Yes, it can definitely help, and research supports that, but only if your nutrition and overall lifestyle habits leave you in a calorie deficit. Here’s what we mean.

A realistic take on Pilates and weight loss

Pilates can help you lose weight, just not in isolation. Just like any form of exercise, weight loss ultimately comes down to being in a calorie deficit, meaning you’re burning more energy than you consume, and a huge part of that comes down to your nutrition rather than your workout routine. 

Pilates alone (whether you’re doing mat sessions or using a reformer machine) can burn roughly 150-300 calories per hour, depending on the intensity, but burning calories should never be the aim of exercise, nor is everyone doing an hour of intense Pilates every day.

Fall in love with Pilates for all the other benefits it has to offer, such as improved core and full-body strength, posture, balance, confidence, mind-body connection, mood, and flexibility. It’s also widely loved for being low-impact and incredibly sustainable.

If weight loss is still a goal, remember that Pilates is just the supporting act. Nutrition is the real star.

Why nutrition matters a lot (sorry, but it’s true)

No amount of Pilates (or any workout) can out-train a crap diet. The best way to achieve a calorie deficit is always through good nutrition. If the average intake is about 2,000 calories per day, and you're burning 150-300 calories a few times a week with Pilates, it's going to be much easier to make a dent by adopting healthier eating habits - no matter how intense the Pilates burn feels at the time. For perspective, a banana is roughly 100 cals!

For some people, nailing the nutrition component is as simple as eating more nutritious meals or slightly smaller portions, while others find they need to actively calorie count. Either way, a healthy calorie deficit should only be slight and involve:

• Balanced, nourishing meals with plenty of fruit and vegetables

• Plenty of protein to support muscle growth or maintenance, as well as fibre for gut health

• Regular movement you enjoy and can maintain without burning out

But something unexpected that Pilates can also help you with here is making you more attuned to your body, your hunger cues, your energy levels, and how each meal makes you feel. 

In every Pilates workout, you’re moving with control and learning what correct alignment, muscle engagement and body awareness really feels like - and the wider knock-on effects of that awareness can actually support your nutrition goals, too. It’s a beautiful training style to build strength and appreciation for your body without high-impact or high-stress workouts.

The power of Pilates

Pilates has never been about smashing yourself into the ground or chasing calorie burn at all costs. It’s about building a strong, capable body you actually want to take care of and a fitness routine you look forward to.

Pair it with good nutrition, a calorie deficit and a routine you can stick to, and Pilates becomes a powerful tool - not just for weight loss, but for feeling confident, connected and strong in your body for years to come.