Holistic medicine

Lose weight with Pilates

Lose weight with Pilates

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On the topic "Lose weight with Pilates“There are already recommendations for literature, and the opinions of researchers and nutritionists sometimes differ widely. Everyone seems to agree on one point: a sensible change in diet while losing weight requires sensible exercise through Pilates. With this report, I would like to give a few facts and small tips on how you can do something good for your body through a sensible change in diet.

Basics of losing weight with Pilates

Over millions of years, humans have had to develop in an environment that was shaped by foraging. It wasn't until the introduction of agriculture a few thousand years ago that carbohydrates were suddenly available to a greater extent. In the centuries past, berries and wild fruits, mushrooms and nuts were collected in fertile times. And predecessors of humans hunted small and large animals. Meat was in high demand and dominated the diet, while carbohydrates were always scarce. The procurement of the food and the preparation was always associated with a lot of effort and movement. Where were pastries and muesli then, where was the daily bread? Was there pasta or rice, potatoes or dumplings? Did you eat chips and chocolate?

The genetic makeup of humans has adapted to the given environmental conditions over the course of hundreds of thousands of years, creating optimal chances of survival. In this way, humans were given special functions to survive in a low-carbohydrate world. But since the industrial revolution, the evolutionary unity - nutrition through exercise - has been torn apart. In addition, carbohydrates have become the dominant food source in the industrialized world. From the point of view of naturopathy, our genes had no chance of adapting to this rash development.

Over the past few centuries, we humans have created an environment in which we use less and less energy. On top of that, we eat more than necessary. But fat bellies are anything but desirable - for aesthetic as well as for evolutionary reasons. From a naturopathic point of view it is said: We fall into the "prosperity trap": eat a lot, eat the wrong thing and don't move anymore.

To stop the epidemic of overweight and obesity from spreading, scientists around the world have been looking for a solution for decades. Many of the “nutrition experts” have long held the opinion that high-fat diets are the main cause of the increasing number of overweight people in the population. Carbohydrates, on the other hand, would make you slim and fit.

Meanwhile, the whole world is afraid of roasts and bacon, cream, butter and cheese. Instead, people eat starchy cereals, rice and potatoes and various refined products made from them. Added to this is sugar and sweetened sugar. These foods are available in every imaginable variation on every corner for very little money: baguettes and pretzels, cola and fanta, cakes and biscuits, pizza and fries. Full of sugar and starch! But now there are warnings: It seems that carbohydrate gluttony has brought us closer to the suffering of civilization! The "lighter" people ate, the fatter they got.

The number of overweight people is growing steadily, especially when the percentage of fat calories has decreased continuously in recent years. Now they eat all the more carbohydrates. And as a result of their weight gain, more and more people are suffering from disorders in their sugar and insulin balance. Over time, this develops into diabetes mellitus - the "diabetes". Up until a few years ago, people who were older than 50 years of age were particularly affected. Today, more and more adolescents develop this so-called “adult diabetes” at the age of 14, 15 or 16.

With a sensible change in diet to keep your body fit and healthy and also with people with the goal of losing weight, it is advisable to look at and review your eating habits. Again, there are many opinions and suggestions as to what is correct: can you eat salad in the evening, which carbohydrates are good which are bad, how many of them are good for me at all.

A balanced diet is important. To lose weight you should generally eat less sugar, carbohydrates and white flour products. So wherever there is light flour (bread, toast, pasta, etc.) it would be better to switch to whole grain products. But be careful not wherever whole grain is in it is also whole grain in it. For example at the bakery: inquire how much whole grain is really contained in a bread called "whole grain". Often the bigger part is wheat. Your own drinking behavior should be changed to water, tea or spritzers. No fanta, cola, sprite or any other liquids that contain sugar or sweeteners.

The carbohydrates should be consumed in moderation. Eat more of meat and vegetables. For example, when the Sunday roast comes on the table with vegetables and potatoes, they eat fewer potatoes and more vegetables instead. Less doesn't mean nothing here. Carbohydrates are important because they provide the energy for what we do every day. Try to eat protein-rich foods in the evening: egg, yogurt, sausage, curd cheese or vegetables.

A change in diet makes sense for people who want to lose weight consciously and for those who want to stay fit and healthy - who want to gain more energy and zest for life. These are small tips and approaches on how to start a healthy diet change. This advice does not replace nutritional advice. A few small annoying kilos can be achieved with the help of avoiding / reducing sugar and white flour - eat more whole grain things and support the whole thing with a sensible sports program.

How can Pilates help you lose weight?

They should be skeptical about unspecific diets or cures advertised as miraculous. Experience and recent studies show that the more diets you try, the higher the yo-yo effects can be and this means that the next diet can be all the harder and the yo-yo effect can be many times greater. Many people are unsure. what kind of exercise to make to lose weight. Many sufferers wonder whether it makes sense to just exercise more or whether endurance training is important. There is also a widespread public opinion that weight training promotes weight loss. In general, the following now applies to experts: As a sport, a combination of endurance training, such as Jogging, swimming, Nordic walking or cycling and strength training to strengthen your muscles.

Pilates exercises are very good strength training for the whole body. It also trains posture and conveys a good body feeling. Women, but also men, can use this whole body workout as a strength sports component to lose weight and to shape the figure. Above all, the stomach and back, which is also a popular training focus for men, are extensively trained and strengthened with Pilates. Pilates strengthens the muscles and fat is burned better in strong muscles.

Pilates Cardio - the sensible new combination at Vitalis:

This type of training combines not only the training of the underlying muscles, but also those of the cardiovascular system. With a gentle endurance part and strength training, endurance is increased (also prevents heart diseases) and fat burning is promoted. (Melanie Adolph, Pilates trainer)

Author and source information

This text corresponds to the specifications of the medical literature, medical guidelines and current studies and has been checked by medical doctors.

Editor Heilpraxis.de, Barbara Schindewolf-Lensch


  • Raziye ŞAVKIN ✉, Ummuhan B. Aslan: The effect of Pilates exercise on body composition in sedentary overweight and obese women, The Journal of Sports Medicine and Physical Fitness 2017, ncbi.nlm.nih.gov
  • American Council on Exercise: Can Pilates Do It All? 2005, acefitness.org
  • M. Bergamin, S. Gobbo, V. Bullo, et al .: Effects of a Pilates exercise program on muscle strength, postural control and body composition, AGE, 2015, link.springer.com