Can You Lose Weight with Pilates? A Realistic and Mindful Guide for Your Body
- MindBody Pilates Studio
- Jan 23
- 3 min read
It’s one of the most common questions we hear. It’s also one of the most loaded with expectations.
Many people come to Pilates looking for something effective yet kinder than the typical high-intensity workout. They want something that doesn't leave them exhausted, in pain, or at odds with their own bodies.
The honest answer is this: Yes, Pilates can help you lose weight… but not in a rush.
Pilates isn't a "quick fix." It is a practice that reorganizes your body, improves your posture, builds strength, and transforms how you move and inhabit your space. From that foundation—and with consistency—change happens.
What actually happens in a Pilates class?
Pilates is a low-impact method based on breath, control, alignment, and functional strength. Whether on the mat, the reformer, or using props, the intent remains the same: quality over quantity, technique over speed.
With every session, you will:
Activate "dormant" muscles you didn't know you had.
Improve your posture and movement efficiency.
Develop a deeper body awareness that follows you outside the studio.
This is why many people say the change feels fast, even if it’s not immediately visible: a more organized, lighter, and more present body.
Does Pilates burn calories?
Yes, but that’s not the main point. A moderate Pilates class can burn between 175 and 250 calories per hour, depending on the intensity. However, the real magic happens internally:
Lean muscle is built.
Your basal metabolism improves.
Your relationship with food shifts from a place of mindfulness rather than restriction.
It’s common to hear students say: "My body changed from the inside out." It’s not just about what you burn; it’s about how you breathe, how you move, and how you relate to yourself.
Everything Pilates transforms (Beyond the Scale)
Many people start for the aesthetics… but they stay for how they feel.
Real, Functional Strength: Slow, controlled movements tone the core, glutes, back, and arms. Not a rigid strength, but a useful one.
Flexibility Built Over Time: You don’t need to touch your toes on day one. Mobility arrives gradually, especially in the spine, hips, and hamstrings.
More Stability, Less Fatigue: A strong core reduces back pain, improves balance, and leaves you with more energy at the end of the day.
Less Stress, More Clarity: Pilates regulates the nervous system. You leave class with a "calm energy" and a clearer mind, not depletion.
Setting Realistic Expectations
✔️ What Pilates CAN do:
Build lean muscle mass.
Improve posture, making you appear taller and more toned.
Support fat loss when paired with mindful nutrition.
Reduce stress-related eating by improving emotional regulation.
✘ What Pilates CANNOT do alone:
Outwork a poor diet.
Replace high-intensity cardio if you are looking for immediate, drastic weight drops.
Create deep changes without consistency.
The change isn't fast; it’s real.
Pilates works, but not through force. It works through patience, method, and listening to your body. It doesn’t promise a "new body" in weeks; it offers something better: a body that works, feels good, and can sustain you for the long term.
When that happens, weight change often follows as a consequence—not as a punishment.
Pilates at Mindbody: Transforming Your Relationship with Your Body
At Mindbody, we adapt every class to your level and goals. We are here to help you strengthen your body, regulate stress, and build a kinder relationship with movement.
📍 Roma Norte, CDMX
🕰️ In-person and private classes
Weight loss can be a goal. Gaining strength, clarity, and confidence in your movement can be one, too.
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