1. Can skipping play a role in losing weight? Skipping rope is a high-intensity aerobic exercise. Choose according to your weight and health before skipping rope. Skipping rope is an explosive aerobic exercise by promoting the burning of whole body fat. Sticking to it every day can play a role in burning fat quickly. For friends who are trying to lose weight by skipping rope for the first time, do warm-up exercises before skipping rope to avoid sudden muscle strain and damage to muscle tissue. Generally speaking, suggestions are gradually increased from dozens to hundreds at first, and then to thousands, giving the body a process of adaptation and better persistence.
Second, can jumping to sweat every day effectively lose weight? Sweating when skipping rope does not have much to do with whether it can be effective. In other words, the more you sweat, the more fat you burn. Because everyone's sweat glands are different, some people sweat profusely after skipping rope dozens of times, and some people sweat slightly after skipping rope thousands of times, so you can't decide whether you can lose weight just by sweating.
Sweating is actually one of the ways to emit energy and lower body temperature. Sweating consumes water, salt and minerals in the body, not fat. You may wonder why I lose weight after skipping rope, but this is only a temporary phenomenon caused by water loss in my body. If you add water after skipping rope, your weight will slowly recover.
Therefore, skipping rope needs to be persisted and carried out, and at the same time, it must be combined with a balanced diet, so as to achieve a healthy and fat-reducing effect.
Third, how to match the diet during skipping? 1, reducing 500 kilocalories per day.
Reduce the intake of 500 kilocalories a day, that is, reduce the intake of sugar food. That is, reduce the intake of staple food and fruit, reduce the intake of staple food by a quarter per meal, and eat 200 grams of fruit every day.
If you reduce calories by 500 kcal per day, you can reduce calories by 15000 kcal per month. Burning one kilogram of fat requires 7700 kilocalories, and controlling diet for one month can reduce pure fat.
2. Supplement foods rich in potassium.
Foods rich in potassium can neutralize the sodium salt in the body, which is very helpful for reducing fat and weight. Such as kelp, celery, red beans, barley and other foods.
3. Increase protein intake.
Protein is the raw material for building muscles and burning fat. Supplementing enough protein during weight loss can not only improve metabolism and increase satiety, but also keep skin elasticity and softness. Rich in protein food, such as fish and shrimp, chicken breast, eggs, milk, bean products, beef and other foods.
4. supplement the intake of vitamin C.
Adequate vitamin C can promote fat burning during weight loss. The content of vitamin C in blood is directly related to the energy consumed by the body to burn fat, that is, the higher the concentration of vitamin C, the lower the body fat. In the process of skipping rope, people with insufficient vitamin C intake will burn much less fat than those with sufficient vitamin C intake.
In addition, in the process of metabolism, if the carnitine content is insufficient, it will lead to the accumulation of fat and the formation of adipose tissue. Vitamin C can synthesize carnitine, promote fat metabolism and accelerate the decomposition and burning of fat.
Therefore, supplementing adequate vitamin C is more helpful to promote fat burning and fat metabolism. What are the foods rich in vitamin C such as citrus, lemon, tomato, bitter gourd and chrysanthemum?
Fourth, who is not suitable for skipping to lose weight? Although skipping rope is good, not everyone is suitable for skipping rope to lose weight. Overweight, hypertension, knee joint injury, poor heart function and other people do not recommend skipping exercise to lose weight. You can choose other exercise methods to help you lose weight.