Weight loss follows a simple equation: more calories burned than consumed. Working out gives a high energy boost to weight-loss programs; the ideal workout combines an elevated heart rate with muscle-building strength training. The Pilates method is a physical fitness system that focuses on core body strength, flexibility, focus and control. Pilates exercises boost cardiovascular capacity, strengthen muscles and increase metabolism so you burn more calories even when you're not working out.
Metabolism
Your basal metabolic rate (BMR) determines between 60 to 75 percent of your daily calorie expenditure, according to the Mayo Clinic. Certain types of physical activity raise the metabolic rate and keep it elevated for hours after exercise is completed. An intermediate to advanced Pilates routine elevates the heart rate and builds muscle through resistance strength training. Regular Pilates workouts boost metabolism so you continue to burn more calories both during your routine and in daily activities.
Up the Level
The best weight-busting Pilates workouts happen when you up your level. Going from a basic workout to an intermediate one increases the calories your burn, but advanced Pilates---harder, faster, more intense work---shows dramatic results. The American College of Sports Medicine cites a study that showed an advanced Pilates workout used the same energy as a six-inch stair-step routine and that Pilates abdominal exercises are far more challenging than crunches. The caveat is that basic Pilates form is essential for safe and effective advanced levels of practice.
Target Exercises
You can customize Pilates programs for your level and fitness goals. When losing weight is your goal, the overall routine benefits from including exercises with the highest energy costs. Auburn University professor Dr. Michele Olson studied calories expended in specific Pilates exercises. Her study found that the Side Bend, Jack-Knife and Boomerang moves are energy-intensive and eat calories. The Sealed Twist, Hundreds and Leg Circles ranked low-energy in the study. Using basic Pilates moves like the Hundreds while adding energy-intense exercises incorporates weight loss into a balanced program.
Convenience
Because you can practice Pilates in a studio or anywhere you can roll out a mat, it's easier to maintain your practice. You can find numerous Pilates classes at fitness clubs, dance and yoga studios. Supplement a studio practice with a DVD at home. Targeted DVDs cover every level of Pilates fitness and you can tailor yours to your weight-loss goals. Use a DVD on days when you can't get to the gym, between visits, or if there are no Pilates classes near you. Take your Pilates workout on vacation by tucking a mat in your carry-on or using a hotel bath towel in a pinch.
Motivation
Pilates has a short-term payoff in noticeable changes in energy levels and body shape. The exercises lengthen and strengthen so your clothes fit better and you feel better. The process reinforces healthy habits. Because your flexibility and strength increase, you tend to become more active, which burns more calories. You look better and the weight continues to come off so people notice the change. Your motivation to continue healthy exercise and eating stays strong --- and so do you.
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