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Pilates Boosts Metabolism by Building Lean Muscle

  //health-fitness.news-articles.net/content/2025/ .. s-boosts-metabolism-by-building-lean-muscle.html
  Published in Health and Fitness on Friday, November 7th 2025 at 11:22 GMT by HELLO! Magazine
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What Pilates Really Does for the Body

Pilates is a low‑impact exercise system created by Joseph Pilates in the early 20th century, designed to build functional strength through controlled movements. The routine focuses on engaging deep abdominal and back muscles while promoting proper alignment and breathing. According to the Hello article, these core‑building benefits translate into a higher resting metabolic rate (RMR). By adding lean muscle mass, the body burns more calories even when at rest, which can assist in long‑term weight management.

Beyond metabolism, Pilates cultivates mind‑body awareness. The Hello piece cites a study published in Medicine & Science in Sports & Exercise that found regular Pilates practice reduces cortisol levels and improves emotional regulation. Lower stress hormones can decrease the tendency for emotional or “stress‑driven” eating, a common obstacle to shedding excess weight.

Calorie Burn: Not as High as Cardio, But Still Significant

A key point raised in the Hello article is that Pilates is not a high‑intensity cardio workout, so it typically burns fewer calories in a single session compared to running, cycling, or HIIT. The article references a controlled study published in Journal of Strength and Conditioning Research that measured calorie expenditure during a 45‑minute Pilates class on a reformer machine. On average, participants burned about 180–220 kcal, compared with 300–400 kcal for a moderate‑intensity treadmill session. While the difference may seem large, the Hello piece stresses that the quality of Pilates lies in muscle toning and postural correction rather than sheer calorie burn.

The article also notes that Pilates can be adapted to increase intensity. Advanced practitioners often perform moves on a reformer or use a Cadillac, which adds resistance and engages more muscle groups. When combined with a higher heart‑rate range—sometimes monitored with wearable tech—Pilates can approach the calorie expenditure of light‑to‑moderate cardio. This flexibility makes it suitable for people who prefer a gentler workout but still want measurable metabolic benefits.

How Pilates Fits Into a Comprehensive Weight‑Loss Plan

Hello’s article argues that Pilates should not be viewed as a standalone solution for weight loss but rather as a complementary component of a balanced program. The article outlines a four‑step framework that includes:

1. Consistent Practice
   Performing Pilates at least twice a week—ideally 60 minutes per session—helps maintain muscle tone and encourages daily movement habits. The article cites Dr. Samantha Kline, a sports‑medicine physician, who says that regular movement is critical for preventing metabolic slowdown.

2. Balanced Nutrition
   Pilates alone cannot offset a poor diet. The Hello piece emphasizes that a calorie deficit—eating fewer calories than you burn—is still essential. It recommends focusing on protein‑rich foods, whole grains, and plenty of vegetables to support muscle growth while staying satiated.

3. Cardio Integration
   For those who want rapid calorie loss, pairing Pilates with cardio sessions (e.g., brisk walking, cycling, or swimming) can accelerate results. The article lists a sample weekly schedule: Pilates on Monday, Wednesday, and Friday; cardio on Tuesday and Thursday; active recovery on Saturday.

4. Monitoring Progress
   Tracking body measurements, strength gains, and energy levels can reveal the hidden benefits of Pilates that aren't reflected on the scale alone. Hello quotes a participant who lost 3 kg over 12 weeks while reporting a noticeable increase in posture, ease of breathing, and a reduction in lower‑back pain.

Expert Voices

The article interviews several fitness professionals to deepen its perspective. Pilates instructor Lisa Hartman describes the “mindful connection” between breath and movement, arguing that this focus improves long‑term adherence to exercise routines. Meanwhile, dietitian Maria Lopez points out that the post‑workout protein needs are slightly higher for Pilates practitioners because of the increased muscle engagement, even if the overall calorie burn is modest.

In a sidebar, the Hello article features a quick guide to “Pilates for Beginners.” It recommends starting with mat exercises such as the Hundred, Roll‑Up, and Single‑Leg Circle, which emphasize controlled motion and core stability before advancing to equipment‑based classes. This progressive approach helps prevent injury and ensures a solid foundation for future strength gains.

The Bottom Line

According to Hello Magazine, Pilates is a valuable ally in the weight‑loss journey, especially when its strengths are matched with realistic expectations. While it may not burn as many calories in a single session as traditional cardio, Pilates contributes to a healthier body composition by building lean muscle, boosting metabolic rate, and reducing stress‑related eating. When paired with a balanced diet, regular cardio, and consistent practice, Pilates can help create the kind of sustainable lifestyle changes that keep the scale moving in the right direction.

In a world where quick fixes are often promoted, Hello’s feature reminds us that Pilates is best employed as part of a holistic, balanced approach to health. Whether you’re a seasoned yogi or a beginner looking for a low‑impact workout, adding Pilates to your routine may help you not only lose weight but also gain strength, stability, and a greater sense of well‑being.