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Regular Pilates will, among many other benefits, increase muscle mass. If done in conjunction with a healthy eating plan, the body will become more toned with a reduction of fat content.

Pilates tones, stretches, strengthens and sculpts the body. Over time, muscle mass will increase and result in a more efficient metabolism which in turn metabolizes the use of fat as an energy source, thereby reducing the amount of fat in the body.

Dietary demands however must meet the demands of the individual’s activity levels. For example, a very active person requires enough of the foods that provide energy. These come in the form of carbohydrates which are converted in the body to glycogen which provides energy.


Examples of carbohydrates include potatoes, bread, cereal, rice and pasta. Unrefined carbohydrates which will be brown in colour, are healthier. It is important to ensure that the balance of carbohydrates consumed matches the energy requirement.


Consuming protein aids growth and repair in the body. They are eaten in the form of meat, fish, beans, nuts and dairy products. It is preferable to eat less fatty meat, or cut the fat and skin off before cooking. The healthy cooking options are to bake, boil or grill.


Is required by the body but in small amounts. These are consumed in the form of cheese, butter, nuts and eggs.

Vitamins and minerals

You’ll find vitamins and minerals in all fruit and vegetables. Leafy green vegetables, cooked in cast iron cookware provide higher contents of iron. Iron assists with the amount of oxygen in the blood stream, and therefore will increase activity performance.


Is found in cereals/grains, fruits and vegetables and beans and legumes. Fibre helps to keep our bowels healthy.


Keeps our vital organs healthy and functioning correctly, as well as keeping the skin in good condition. Dehydration can lead to serious health complications. At least 2 litres (8 glasses) of water should be consumed a day.

Picking your fruit

Fruit Guide

When selecting fruit, avoid fruits high in sugar. These are usually the citrus fruits. Bananas are a very good energy source, however there is a difference in activity performance when eating a hard or soft banana.

Hard/green bananas

A hard banana (green) takes longer to digest and therefore the release of energy is slower and over a longer period of time. So this is suitable for long duration activity. For example, a long walk, run, cycle or swim.

Soft/overripe banana

A soft banana (overripe) is digested and absorbed into the blood stream quickly, therefore supplying energy very quickly and is suitable for short duration activities, e.g. aerobic, HITT etc.

Portion sizes and content variation

Colourful meals

It is recommended that meals should be smaller and more frequent to keep blood sugar levels and metabolism stable:

  • Eat 4 to 5 times a day of smaller portions.
  • A colourful content – this ensures good consumption of the different vitamins and minerals and maximum nutrition from each meal.
  • Read food labels for nutritional value.
  • Chew the food well to aid digestion and in turn maximize nutritional absorption.
  • Snack on healthy food mid-morning and afternoon. For example fruit or raw vegetable sticks.
  • Plan meals in advance.

What must be remembered is that Pilates and resistance training will increase your muscle mass, so therefore you may be heavier on the scales, but your girth measurements and fat mass will decrease.

An example a healthy diet for one day is as follows:

Breakfast: Bran flakes with low fat milk, one piece of fruit and drink lemon water

Snack: Glass of water, rye crackers or rye bread with low fat cream cheese

Lunch: Grilled fish, small jacket potato, 2 vegetables and water

Snack: Low fat yoghurt or fruit and water

Dinner: Grilled chicken salad, low fat health bar and water

Find out more about Pilates, including some routines you can try at home, below.

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