1, the principle of egg weight loss
Lecithin contained in egg yolk is an emulsifier, which can emulsify fat cholesterol into tiny particles, which can be used by the body after being discharged from blood vessels. Eggs can also increase high-density lipoprotein in the blood and protect blood vessels from hardening. From this point of view, egg weight loss has scientific basis, and it is also an effective and practical way to lose weight through practice. When the weight reaches the standard, then the calorie intake and calorie consumption can reach a balance, so that the weight loss effect can last.
Breakfast: Korean egg roll+fruit and vegetable juice.
Ingredients: 3 eggs, vegetables (red carrot 1/4, onion 1/6, green pepper).
Exercise:
1. Cut vegetables into pieces; Beat eggs and season with some salt; Stir the vegetables and eggs evenly; 2. Take a pot and add some oil. When the oil is hot, pour in the eggs.
3. Fry the eggs and roll them up. Put the boiled eggs on a plate and cut them with a knife.
Breakfast with 2: Chinese cabbage and egg soup+apples.
Ingredients: three or four slices of Chinese cabbage, two eggs, chicken essence, salt and chives.
Exercise:
1. Wash Chinese cabbage leaves and cut into large sections; Beat the eggs and add a little chives; 2. Scramble eggs in the oil pan, be careful not to add salt; After the eggs are fried, add hot water; If the water doesn't reach the eggs, cook them. You can take another boiling pot next to you and sit in boiling water. 3. After the water in the wok is boiled, pour the water together with the eggs into the next boiled pot; 4. After the water is boiled, continue to cook for about ten minutes until the soup turns white; After the soup turns white, add cabbage leaves to taste and take it out.
Breakfast for three: spinach and eggs mixed with vermicelli+rice porridge.
Ingredients: a small bundle of vermicelli, 3 eggs, 250g spinach, 5 cloves of carrot 1 root, 2 teaspoons of salt 1 teaspoon of vinegar 1 teaspoon of oil1spoon.
Exercise:
1. Wash spinach and carrots, soak vermicelli in warm water for half an hour, shred carrots and break eggs; 2. Blanch spinach in boiling water for a long time.
3. Put a proper amount of oil in the pot, scoop a spoonful of egg liquid and spread it into a thin egg roll, so that all the egg liquid is spread into an egg roll; 4. Shred the spread egg roll, put it into a big bowl with blanched spinach, carrots and vermicelli, and press garlic into the big bowl with a garlic press; 5. Heat the oil to 80% heat and pour it on the garlic. Add salt, vinegar or other favorite seasonings and stir well.
Tip: What is the most important thing to lose weight at breakfast? The above egg breakfast recipe with eggs, simple and convenient to make, is the best choice for you to lose weight!
2, the scope of exercise to lose weight
Exercise to lose weight is mainly divided into three categories: endurance sports, strength sports and ball games.
1, endurance sports
Endurance sports suitable for obese people include walking on the ground, climbing, jogging, cycling and swimming.
2. Strength movement
Strength exercise is mainly to strengthen the training of muscle strength, which is an effective exercise to consume fat and is suitable for obese people with good physique.
3. Ball games
Obese people with good constitution can take part in less intense ball games, while those with weak constitution can only take part in non-competitive ball games.
What are the benefits of exercise to lose weight?
1, promoting metabolism
Exercise can restore the regulation of metabolism, stimulate body function, consume excess fat, and then promote fat metabolism.
2. Prevent fat formation
Muscle exercise increases the utilization rate of free fatty acids and glucose in blood, and makes fat cells shrink and thin; On the other hand, excess sugar is consumed and cannot be converted into fat, which reduces the formation of fat.
3. Improve the cardiovascular system
Exercise helps to improve myocardial metabolism, enhance myocardial working ability, enhance myocardial contractility, improve the adaptability of obese cardiovascular system to physical load, reduce cardiac load, and thus improve the function of cardiovascular system.
4. Improve lung respiratory function.
Exercise increases the strength of respiratory muscles, increases the range of chest activity and vital capacity, improves the function of lung ventilation and ventilation, accelerates gas exchange, and is conducive to more oxidation and combustion of excess fat.
5, promote gastrointestinal peristalsis
Exercise improves the regulating function of abdominal visceral activity, increases gastrointestinal peristalsis and its blood circulation, and reduces complications such as abdominal distension, constipation, varicose veins of lower limbs, hemorrhoids and drowsiness.
6, increase brain vitality
Exercise adjusts the activity state of cerebral cortex, makes it full of vitality, and increases confidence in overcoming obesity.
The best time to exercise to lose weight.
It is most reasonable to do light exercise one hour after meals, moderate exercise two hours after meals, and high-intensity exercise three hours after meals.
Based on this, several optimal exercise periods can be deduced:
Morning session: 3 hours after breakfast to before lunch.
Afternoon: 3 hours after lunch to before dinner.
Evening session: 3 hours after dinner to bedtime.