Can You Lose Weight with Pilates?

If you’ve ever found yourself Googling “Can you lose weight with Pilates?”, you’re not alone. It’s a question many people ask when they’re frustrated with traditional workouts or looking for something less intense but still effective. At Pilates Nosara, we get this question all the time, from travelers visiting our Costa Rica studio to students in our online mentorship program.

Let’s clear the air: yes, you can lose weight with Pilates, but not in the way you might expect. It’s not about quick fixes. It’s about building a body that’s strong, balanced, and sustainable. Let’s dive into how Pilates classes support your weight-loss goals and beyond.

 

How Pilates Classes Work?

Pilates is a low-impact exercise method that focuses on controlled movements, breathing, alignment, and overall strength. Whether you’re doing mat work, reformer sessions, or joining our Pilates classes surrounded by lush green jungle at Nosara, the foundational principles stay the same: form over speed, quality over quantity.

Think of Pilates workout plans as recalibrating your body. You’re not just burning calories; you’re improving posture, activating underused muscles, and stabilizing your body. That’s why many students say their body feels different after just a few sessions.

 

How Does A Pilates Workout Aid Weight Loss?

Let’s address the elephant in the room: Does Pilates burn enough calories to help me lose weight? Short answer? Yes, but it works differently from cardio. A moderate Pilates workout can burn around 175–250 calories per hour, depending on intensity. But here’s what’s more important: Pilates for weight loss isn’t just about the burn, it’s about transformation.

Unlike quick-burn workouts that leave you exhausted and sore for days, Pilates exercises increase metabolic efficiency. Over time, it helps you:

• Build lean muscle mass
• Improve postural alignment
• Enhance overall body awareness, which can influence eating habits and daily activity

We often get asked, “Is Pilates enough on its own for fat loss?” Our answer? It can be, especially when combined with a conscious lifestyle, because Pilates isn’t just a workout, it’s a mindset shift.

Pilates vs. Cardio

If you are wondering, “Should I choose Pilates or cardio for weight loss?” then you should start by knowing the difference between these two workouts. 

Cardio burns more calories upfront. But it doesn’t always address muscular imbalances or core weakness. Pilates classes, especially when done consistently, build a stronger frame for long-term fat loss and injury prevention.

Many clients at Pilates Nosara use our sessions to complement hiking, surfing, or strength training. The result? A balanced routine that doesn’t wear out the joints but still delivers results.

 

Pilates Benefits Beyond Weight Loss

Weight loss might bring people in the door, but it’s the other Pilates benefits that make them stay. At Pilates Nosara, our students often share that they came for their body, but stayed for their peace of mind. Below, we have listed some of the lesser-known benefits of Pilates:

Improve Muscle Tone

Pilates workout plans emphasize slow, controlled resistance. The result? Toned, defined muscles, especially in the core, glutes, and arms. And because the movements target stabilizing muscles, they create long-term, functional strength.

Increase Flexibility

Multiple times, our clients have asked us, “Can I become more flexible through Pilates even if I’m stiff as a board?” Yes, you can. You won’t need to touch your toes on day one. But week after week, you’ll find more space in your spine, hips, and hamstrings. That new flexibility also reduces your risk of injury during other workouts.

Boost Stability & Endurance

Improving core stability means fewer backaches, better balance, and less fatigue throughout the day. Whether you’re carrying groceries or surfing Costa Rican waves, Pilates exercises help you last longer and move better.

Manage Stress

Unlike boot camp workouts that spike cortisol levels, Pilates workout plans help calm the nervous system. You’ll leave class feeling energized, not drained. For many, this mental reset is just as valuable as the physical results.

Convenient Form of Exercise

We offer online mentorship and remote training programs for students around the globe. You can do a Pilates workout at home, in a studio, or even on the beach. All you need is a mat, your body, and consistency.

 

Realistic Expectations: What Pilates Exercise Can and Can’t Do

Let’s be honest, Pilates for weight loss isn’t a miracle cure. There are certain things it can and cannot do. Let’s start with what it can do:

• Help you build lean muscle
• Improve posture, which makes you look slimmer
• Support fat loss when combined with proper nutrition
• Reduce stress eating through better emotional regulation

Here’s what it can’t do alone:

• Outrun a poor diet
• Replace higher-intensity workouts if you’re looking to shed fat rapidly
• Guarantee fast results without commitment

 

Expert Tips To Increase Pilates Benefits

Combine Pilates with Nutrition for Maximum Results

We encourage our students to pair Pilates classes with mindful eating. Not dieting, just better choices. When you move your body with love and attention, it naturally becomes easier to fuel it well.

Listen to Your Body

One of the most overlooked Pilates benefits is body awareness. You’ll know when you’re tired, when you’re overtraining, and when you’re truly hungry. This intuitive connection often leads to lasting lifestyle change, not just short-term fixes.

Start Slow, But Stay Consistent

If you’re asking, “How many sessions a week should I do?”, start with 2–3. At Pilates Nosara, we help beginners pace themselves. You don’t need to go all in to see results, you just need to stay in.

 

Concluding Thoughts

So, can you lose weight with Pilates? Yes. But more importantly, Pilates helps you move better, feel better, and live better. It builds a foundation, not just for weight loss, but for total well-being. Whether you’re a Costa Rica local or joining from abroad, Pilates Nosara offers immersive training programs, online mentorship, and world-class Pilates classes to support your journey, physically and mentally. If you’ve been looking for a change that feels good and does good for your body, Pilates might just be the thing you’ve been waiting for.