A person's weight is determined by two things: calories consumed and calories burned. While many think genetics play a big role in determining weight, the truth is it is quite minimal. Genetics may dictate that a person burns less calories at rest than another, but genetics does not play a role in what kind of food a person consumes and how much of it the individual consumes. Genetics also do not play a role on how often a person exercises and how hard. Therefore, weight boils down, again, to calories in vs. calories out.
Calories Per Pound
According to Caloriesperhour.com, there needs to be a negative balance of 3,500 calories to lose 1 pound. Most weight loss programs will call for a daily negative balance of between 500 and 1,000 calories per day -- resulting in a loss of 1 to 2 pounds per week. This particular daily deficit was selected because it is the safest and most optimal range to not only lose weight, but to also maintain the weight loss over time.
Calories Consumed
The calories-consumed portion of this equation is often overlooked, though it can have a greater effect on the outcome of your weight than exercise can. For example, if you work out for four hours every day and burn a total of 5,000 calories, but consume 6,000 every day, you would gain 2 pounds every week. Vice versa, if you do not exercise at all and burn 1,800 calories every day, but consume only 1,300, you will lose a pound per week. You must be sure that both sides of the equation are lined up appropriately in order to lose weight.
Exercise Equality
All exercises are not created equal. Cardio training has a different effect on the body than weight training, which is different from yoga, which is different from Pilates. Each form of exercise burns a differing amount based on size, duration, intensity and frequency. They all have their place in the fitness realm, and a complete program could be designed containing parts from each area.
Pilates and Weight Loss
According to the Pilates for Weight Loss website, Pilates may not change your body without added exercise. However, Thepilatesconnexion.com states that an hour of intermediate level Pilates can burn between 256 and 466 calories. If the calories consumed on a daily basis are less than what is burned throughout the day -- including what is done during the Pilates session -- it is very possible to lose weight using Pilates as your primary form of exercise.
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