Are you the kind of person who is less motivated to do some workouts or lack time to go for a gym session, but wants to lose weight? Remember, you need to watch your weight to fend off cardiovascular diseases and type 2 diabetes. All you need is a skipping rope. Rope jumping is not only a cheap aerobic exercise plan but also convenient on a tight schedule (it takes 15-20 minutes). Check out some of the benefits below.

Why Skipping Rope Are Helpful

Rope skipping is a perfect aerobic exercise to get your heart rate high. Even though it depends on gender, body weight, and body fat percentage, it exercises all your body muscles.

1. Skipping Rope and Calories Burning

If you are to lose weight, calorie deficit is the only way. You must lose more calories than you gain. This is achieved through lower calorie intake and losing more through exercises. To lose one to two pounds in a week, then you have to cut 3600 -7000 calories within that week. With rope jumping for 15 minutes, you can lose about 300 calories. If you do rope jumping for 30 minutes, you will have burnt 600 calories, not forgetting the excess post-exercise oxygen consumption (EPOC), where your body continues to burn more calories after the workout. On EPOC, you will lose about 200 calories making the total calories burned 800. Rope jumping is one effective workout for weight loss.

2. Factors You Should Pay Attention to When Skipping Rope

Although skipping rope for weight loss is one perfect exercise, there are factors that you need to consider. These factors will ensure you do it the right way for perfect pound cutting. Below are the main ones.

• Length, weight, and material of the rope

The kind of rope you are to use is the deal breaker. When choosing a rope, make sure you consider its length. The point is, when you stand tall on the rope middle, the rope handles should rise up as high as your armpits. Additionally, you can go for the adjustable jump ropes, with adjustable length. Lastly, the material should not be very light. You need something durable and of the right weight for easy and perfect rotation. Just choose a quality plastic or leather jump rope.

• The surface you jump on

When going for rope jumping, choose a wooden or waxed floor. Such surfaces are soft enough and will prepare your body well for the next jump. Avoid concrete or other hard surfaces, as they put stress and pressure on your knees which can lead to injuries.

• Shoes you wear

You need shoes which are solely meant for jogging or running. These are made of the right material especially the sole which absorbs most of the impact. Wearing boats or doing rope jumping for weight loss barefoot can lead to leg injuries.

• Time your workout

Skipping rope is not as easy as it sounds. You need to be committed to the course. Timing yourself is one way to be committed. If you planned to do it for 15 minutes, stick to that time. Accurate timing will help you press on and avoid leaving the workout process at the 7th minute thinking it's the 15th minute. A complete 15 minutes gives the required calorie burning.

Other Helpful Tips for Weight Loss

Besides Skipping rope, below are other methods you can use to achieve weight loss.

• Eat more protein

Eating high protein content food keeps you full for longer and prevents unplanned snacking. If craving for snacks and food is cut by half, the number of calories you introduce to your body is reduced. Eventually, you will end up losing weight. Recommendable sources of protein are eggs, meat, seafood, and fish.

• Eat plenty of fruit and veggies

Even if you manage to fill your plate with fruits and vegetables, your carb intake will never go behold the 20-50 net carb limit a day. Fruits and veggies are perfect sources of low carbs, essential fat, and fiber, an ingredient that helps your satiety.

• Eat regular meals

It is advisable to plan small and regular meals that you can eat throughout the day. This idea helps you avoid unplanned snacking every time you feel hungry, thus cutting your calorie intake. Secondly, regular eating increases your metabolism rate.

• Keep hydrated

As you do your jump rope for weight loss exercise, keep your body hydrated. Additionally, people confuse thirst with hunger. You need to drink enough water; about two liters a day to avoid fake hunger that can introduce unwanted calories in your body.

Lastly, rope jumping is never simple. Get committed and consult some professionals on how best to do rope jumping. To make rope jumping enjoyable and more fun, you can play some music and skip as it plays. You must keep fit and lose weight for healthy living.