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Sandwich To Lose Weight – And Burn Fat!

Sandwich To Lose Weight - And Burn Fat!

Who would say that losing weight is often a matter of adding foods rather than eating less?
It’s hard to imagine, but the fact is that when you add healthy foods to your diet, your body works better, and so do the organs responsible for burning fat, such as the liver and kidneys, among others. Plus, this leads to less of an appetite for eating junk food, resulting in the kind of weight loss and elimination of bothersome fat you’ve only dreamed of.
This fat-burning sandwich is extremely simple and quick to prepare. But don’t underestimate it, as the components have been carefully selected to provide your body with incredible nutrients.
The ingredients are as follows:
• 1 boiled whole egg or 3 tablespoons of canned tuna.
• 2 slices of whole grain bread.
• 2 or 3 raw spinach leaves.
• Sliced medium tomato.
• Salt and seasonings to taste. (I recommend always using sea salt.)
As you can see, it’s very simple to prepare, so it’s excellent for when you don’t have time to cook or if you have to eat away from home and want to take it with you.
You can eat this sandwich whenever you want during the day. Plus, you can vary the ingredients according to your tastes.
If you apply what you learned, I’m sure you’ll see excellent results in no time. And I also know that companies that sell pills for losing weight will hate me because you won’t want to buy their products anymore. 🙂
Remember to subscribe so you don’t miss out on the next video!
Have a great day!

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Tasty Detox Smoothie To Lose Weight

Tasty Detox Smoothie To Lose Weight

In this video I’ll show you an amazing recipe for a smoothie that will help you detoxify your body and lose weight. And best of all… It’s more delicious than you can imagine!
The main ingredient in this detox smoothie is lemon, which as you know, has been found to be a “miracle food” that is excellent for cleansing and improving liver function, in addition to helping fight cancer, reducing cholesterol levels, and also burning bothersome fat, not to mention countless other benefits.
You’re probably thinking, “I don’t like how lemons taste.”
But don’t worry, thanks to this recipe you can enjoy a tasty beverage along with all the benefits of lemons.
OK, let’s get to work!
The ingredients are as follows:
Juice from half a lemon (or you can use a whole lemon for greater detoxifying power).
1 large banana.
1 apple.
1/4 cup blueberries.
Half a glass of water.
4 large ice cubes.
Now to make it!
Peel the banana, cut the apple into wedges (without the core), and add both to the blender, along with the ice, blueberries, lemon juice, and water. (For a richer flavor add a pinch of “powdered tenderness” )
Blend until creamy.
Serve and enjoy. Simple, healthy, and tasty!
I hope you enjoy this great recipe. Though… don’t go telling your friends that you invented it yourself! Just kidding 
Another thing, make sure the fruits are fresh and taste good, and if you can get them from organic sources, even better.
If you liked the video, like it and share it!
See you in the next video! Thanks a lot!


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Motivation To Lose Weight | The Starting Point

Motivation To Lose Weight | The Starting Point

I want to welcome you to the video series on motivation to lose weight. In these videos, I’m going to give you the best information of the utmost quality, which you can start applying today. And most importantly, it will give you strength and momentum on your way to getting your dream body.
Let’s get started!
As you know, to see the path that will lead us to the body we want, it’s necessary to recognize and accept our starting point because the strategies we have to use to do it in the easiest and most effectively way possible are going to depend on this.
There are a lot of people who don’t accept or recognize what their bad eating habits are, who are afraid to look in the mirror or stand on a scale. All these things really are necessary to get started. If you’re one of these people, don’t worry, because now you can make the decision to change things. You have to realize that “ignoring the current reality” is a weak attempt at fooling yourself. Because inside you know the truth .
If you’ve gotten here, it means you’re not an ordinary person. Many people are looking for conformation and are afraid to make things better. And you’ve already taken the first big step. Way to go!
Another great thing about recognizing your starting point is that you’ll start to notice all the small progress and this will give you much more motivation.
Now I’ll show you the 2 elements that I consider most important for determining your starting point:
1) Bad eating habits:
You have to write down a minimum of 3 bad habits. Once you pick up on them, it’ll make them a lot easier to control because you’ll notice when they come up.
Now I’m going to give you a few examples of bad habits so you can pick up on them, but remember to add yours.
• “I neglect breakfast, and then I have cravings in the afternoon.”
• “I don’t worry about taking time to prepare good meals.”
• “I accept everything I’m offered to eat, no matter how bad for me the food is.”
• “I don’t eat many fruits and vegetables.”
• “I eat more when I feel bad emotionally.”
• “I drink less than 1/2 gallon of water per day.”
• Others.
2) Weight and waist measurement:
This is a very simple. It consists of checking your weight once a week on a scale and taking a measurement of your waist once a month.

I know at first determining your starting point can be a bit tricky, but things will be a lot clearer and you’ll feel more confident about being able to losing weight.
Bonus tip: One of the best secrets for doubling motivation is to write down your main reasons for losing weight (example: “I’ll feel great about what I see in the mirror” or “I want to improve my health and look younger”). If reading the reasons you wrote fills you with energy and enthusiasm, then they’re the right ones.
I hope this video has been of use to you!
If you liked it, like it!
I’d love to read your comments too!
Thanks a lot!


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How Do You Increase Self-Esteem and Lose Weight?

How Do You Increase Self-Esteem and Lose Weight?

It’s true that if deep down we don’t appreciate ourselves, we probably neglect our diet. And this can be the main reason why we don’t lose, and may even gain, weight!
So… What can you do?
After extensively studying issues related to self-esteem (and testing them out for myself), I’ve come to the conclusion that the best and fastest way to rebuild your self-esteem is to TAKE THE FIRST STEP.
You’ve probably heard this before, but I bet you didn’t know that even doing something small will help. The trick is that no matter how small you think that step to improve your diet, health, or physical fitness is, it will start to make you feel better and increase self-esteem for several reasons:
1) By starting to do something, “you get out of your head.” I know that sounds weird, but low self-esteem is related to dwelling on what you think is wrong with you, and starting to do something else will decrease the negative stream of thoughts by using that energy for something useful.
2) With a little time you’ll definitely start to see positive results, as simply trying is a great opportunity to improve!
This will fill you with energy, and you’ll realize that YES YOU CAN.
3) By taking a step you’re showing yourself that you value yourself and want to start to take care of your health, so YOU’LL INCREASE YOUR SELF-ESTEEM too!
What are examples of small steps you can take?
-Drink a glass of water mixed with juice from half a lemon as soon as you wake up in the morning. (This simple trick detoxifies your liver and helps you burn fat)
-Drink a glass of water before each meal.
-Eating some fruit before eating any meals.
As you see, I don’t recommend going without eating and starving to death, because when your body starts to be better nourished and clean inside, your appetite for eating unhealthy things will gradually decrease 🙂
Forgive yourself and be patient!
No matter what you have or haven’t done in the past, it’s time to leave that behind! All that gets you in your life is more of the same.
And if you fall back into a bad habit, NO PROBLEM!
It’s more important to forgive yourself and start over than to create more drama!
I hope you’ve enjoyed the video!
This information is really valuable and effective, so I hope you can apply it.
If you have any questions, write me a comment!
Thanks a lot!


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Truths YOU MUST NEVER FORGET In Order To Lose Weight

Truths YOU MUST NEVER FORGET In Order To Lose Weight

Remember to subscribe and leave a comment! Thanks! 🙂

The liver is without a doubt the main organ that burns fat, and if you take care of it with good meals, you clean and detoxify it, making it easy to lose weight and burn fat.
A low-fat diet will make you weak and sick. There are good fats and bad fats.
Reducing the amount of fat you eat from processed foods (fried foods, high in trans fats) will make you lose weight.
Increasing consumption of foods with good fats (dried fruit, avocados, olive oil; seeds like chia, sesame, flax; among others) will help you stay healthy and lose weight.
If you don’t drink much water, the liver stops burning fat (drink at least 1/2 gallon of water daily).
If you speed up your metabolism, you’ll triple how fast you burn fat.
Physical exercise speeds up metabolism, tones muscles, and improves mood.
To burn fat, only 30 minutes of high-intensity exercise in intervals is more effective than 3 hours of medium- to low-intensity exercise.
Eating 5 medium meals per day burns more fat than eating 2 large and 2 small meals.
Eating a complete, nutritional breakfast speeds up metabolism (and not eating breakfast slows it down).
The best trick to lose weight, and not gain it back, is to develop healthy habits.
If you’re looking for a way to improve your mood, you’ll lose weight more easily.
If you have a clear understanding of your personal reasons for losing weight, you can keep going when the going gets tough.
What did you like most? What do you think your weakness is?


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10 non-powder protein alternatives


Sick of your regular protein shake? Here are 10 foods that will help you fill your protein quota.

Your exact protein needs will depend on factors including body weight and activity level and type, but think 10 to 35 per cent of daily kJs with no more than 20 to 30 g at a time. A meal replacement smoothie should contain 20 to 30 g of protein – twice the amount required for a snack. The nutrients in these wholefood protein sources are optimally bioavailable, but be aware that many are energy dense, and consider splitting your protein quotient between nuts and milk or protein powder.

 1. Low-Fat Cottage Cheese 

(½ cup)

Protein: 14 g // kJ: 340

Love: Creamy, thick texture


2. Hemp Seeds (2 Tbsp)

Protein: 9 g // kJ: 689 

Love: Slightly nutty taste


3. Almonds (28 g) or almond butter (2 tbsp)

kJ: 672 / 798  // Protein: 6 g / 7 g

Love: Monounsaturated fats and extra satiety


4. Tahini (2 tbsp)

Protein: 5.2 g // kJ: 790

Love: Creaminess and healthy fat; perfect in place of nut butter


5. Silken Tofu (60 g)

Protein: 5 g // kJ: 827

Love: Thick, creamy texture similar to dairy and perfect with fruit 


6. Pumpkin Seeds (2 tbsp)

Protein: 5 g // kJ: 529

Love: Nutty flavour (even tastier roasted); great with milk and cinnamon


7. Chia Seeds (2 Tbsp)

Protein: 4.7 g // kJ: 580

Love: Thickening capacity thanks to the gelatinous texture when wet. Just two tbsp of chia supplies 40 per cent of daily fibre needs.


8. Oats (½ cup)

Protein: 3 g // kJ: 672

Love: Thickening capacity and good carbs


9. Kale (1 cup, chopped)

Protein: 2.9 g // kJ: 139

Love: High in fibre and versatile enough to blend with fruits and yoghurt 


10. Avocado (½ cup)

Protein: 2.3 g // kJ: 806

Love: Healthy fats and protein equal feeling fuller for longer. Perfect with unsweetened cocoa powder, milk, dates and spinach

Not sure whether you’re eating enough protein? Find out here.



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4 detox tips from the experts


We turn to the experts for their tips on what to ditch and what to add to our regimes when it comes to detoxing.


The dietitian
LOSE: Booze // ADD: Salmon
“Being healthy is meant to make your life better – not worse,” Dietitian Lyndi Polivnick says. “Don’t compromise your health, happiness and relationship with food for a quick fix,” she advises. “A far better solution is to detox your body naturally and avoid excessive amounts of alcohol, caffeine and saturated fats in the first place,” suggests the dietitian. Still, if you’ve been unkind to your body in the past, Polivnick does have some recommendations. “If the damage is already done, make a plan to limit toxins like alcohol, coffee, saturated, trans fats, refined sugars and cigarettes from here on out,” she says. “Eat plenty of fruit, vegetables and whole grains, and get half an hour of exercise a day instead. The ultimate diet does not consist of juice and laxatives; it contains foods rich in antioxidants and fibre like seeds and nuts, oily fish like salmon, whole grains, dark leafy green vegetables, fruit and vegetables in a variety of colours, and dairy foods.”

The naturopath
LOSE: Processed foods  // ADD: Low-glycaemic index carbs
For diet-related conditions like candida or a dependency on certain processed foods, Stewart recommends a wholefood approach. “Knowing how to use food as medicine, health goals are not only possible but achievable in a short period of time, even in a matter of days,” Karina Stewart, naturopath and doctor of traditional Chinese medicine and co-founder of Kamalaya says. “This is true for clearing up skin conditions as well as for eliminating bloating and even food dependencies such as sugar addictions. A healthy detox cuisine based on whole foods, plant based, anti-inflammatory and low glycemic is all about using food as medicine to achieve health goals immediately, as well as provide a foundation for vibrant, long-term health.” Even difficult-to-treat health conditions can improve dramatically within a week, Stewart says.


The GP
LOSE: LOW-CAL PICKS // ADD: Whole grains
Don’t be fooled by the higher calorie counts of wholegrain products; they may contain fewer calories per gram, but processed versions will leave you craving, hungry and likely overeating. “For long-term results regarding health and weight management, it is a much better idea to eat a healthy diet based on fruits and vegetables, whole grains, and lean sources of protein and enjoy regular exercise,” GP Dr Fran Bruce of Wesley LifeShape Clinic. “Don’t forget to also drink lots of water and get plenty of sleep to feel more refreshed.” If you have a diet-related dysfunction such as candida, see your GP. Whether your focus is symptom reduction or weight management, “Make lifestyle changes for the long term and seek support from experts including dietitians, exercise physiologists, psychologists and your GP,” Dr Bruce says.

The gastroenterologist
LOSE: flavoured waters // ADD: plain Water
“Hydrate, hydrate, hydrate,” says Dr Phillip Chang from The Sydney Clinic for Gastrointestinal Diseases, adding that fibre is also high on the list of recommendations. Exercise is also essential. “Changing your diet and lifestyle is like being captain of a large ship; well considered and properly thought through alterations to diet and lifestyle are more effective than detox diets.”

NEXT: Try this simple 7 step detox plan to cleanse your body.





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Mediterranean diet – 24 hour meal plan


The Mediterranean diet can reduce the risk of heart disease and cancer, promoting longevity and improving gut health. Here’s your 24-hour sample diet plan.

Mediterranean diet 24-hour diet plan - IMAGE - Women's Health & Fitness

Why the Mediterranean diet?

Eating like you’re living on a Greek island or in a Spanish village can do more than give your taste buds a treat. Studies show that the Mediterranean diet (MD), which is high in olive oil, vegetables, leafy greens, tomatoes, seafood, nuts, fresh fruit, legumes, and wholegrain cereals, can have potent anti-inflammatory effects.

As a result, “The Mediterranean diet can reduce the risk of heart disease and cancer, promoting longevity and improving gut health,” says Antonia Thodis, a clinical and research dietitian currently studying the diet at La Trobe University.

“To maximise the anti-inflammatory benefits, replace two meat-based meals per week with two legume- or tofu-based dishes. Traditionally, in Mediterranean countries, red meat and chicken were eaten only in small portions.” Here’s what a day on the Mediterranean diet might look like:

Mediterranean diet - breakfast - IMAGE - Women's Health & Fitness


Two poached eggs with stewed tomatoes (drizzled with extra virgin olive oil) and one slice of wholegrain or sourdough bread. Add some dried oregano and/or chopped parsley and cracked pepper to taste. One Greek/espresso coffee.  
Dakos (Cretan bruschetta) with stewed tomatoes, olive oil dressing topped with about half a teaspoon of oregano and/or chopped parsley and cracked pepper and some crumbled goat’s cheese. One Greek espresso coffee.

Mediterranean dinner idea - Snapper - IMAGE - Women's Health & Fitness


One bowl of cannellini bean and vegetable soup (fassoulada) with a slice of dense wholegrain/sourdough bread. One apricot. Spice up the bean soup with the addition of turmeric or korma paste.  
Slow-cooked pea, carrot and beef casserole with half a cup of steamed or boiled rice. Cos lettuce salad (add olive oil/lemon juice and oregano dressing).

Mediterranean lunch - cannellini beans - IMAGE - Women's Health & Fitness


Oven-baked whole schnapper (add lemon juice/lemon slices/ oregano/salt and pepper to season before cooking), with one small baked potato and a salad of boiled green leafy vegetables. Select from endives, spinach or silverbeet; there are many green leafy vegetables available but make sure these are dressed with olive oil and lemon juice to taste.
One bowl of lentil soup, a bowl of Greek salad (drizzled with olive oil) and a slice of dense wholegrain/sourdough bread. Season with tumeric or cumin.

Mediterranean diet - Wine - IMAGE - Women's Health & Fitness


Lunch or dinner can be accompanied by a small glass of red wine or retsina.

Herbal teas such as chamomile or mountain tea, available from most delis are also beneficial.



Greey Yoghurt (about 200g) topped with honey and walnuts, one medium pear.

Dried dates (four or five), an orange or two mandarins and a small sesame bar (made with honey).

Recipe ideas adapted from The Mediterranean Diet by Dr Catherine Itsiopoulos and You are what you cook by Dr Antigone Kouris.




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Split squats with dumbbells

Targets quads, glutes, and hamstrings.

How to

1.    Position yourself into a staggered stance with the rear foot elevated on a bench and front foot forward.
2.    Hold a dumbbell in each hand, and let it hang to your sides.
3.    Lower yourself by flexing your knee and hip. Maintain good posture throughout the movement, and keep the front knee in line with the foot as you perform the exercise.
4.    Once at the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.
5.    Repeat for the recommended amount of repetitions.

How many sets & reps?

Week 1–2    5 sets    20–25 reps
Week 3–4    4 sets   15–18 reps
Week 5–6    3 sets   10–12 reps

NEXT: Browse more A-list butt workouts>>

Workout from Nichelle Laus (pictured); photo credit: Dave Laus


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