I am also losing weight and skipping rope every day. I feel that skipping rope works well. You said you could jump 4000 times a day in 30 minutes. At the beginning, I danced in a group dance for 30 minutes. Then I added 30 minutes. Sooner or later, we will find time to dance. If you have a large weight base, 30 minutes a day may not be enough, so you need to increase your exercise. As long as I can dance for a minute, I will continue to do it. Generally, you will start sweating after jumping 10 minute, and you will feel dissatisfied after jumping for 30 minutes, so now jump rope to 60 minutes, the fastest month 10 kg.
In addition, your diet also needs to be controlled. If you eat and drink as usual, you can't do without temperance. After all, losing your mouth is the main reason for being fat.
Give you some dietary suggestions for your reference. First, try to be light, with less oil and less salt. Second, eat more vegetables and less staple foods, especially polished rice and refined flour. Sweet potato and pumpkin granules can be used instead. Third, drink plenty of water instead of carbohydrate drinks and fruit juice. Fourth, don't stay up late for supper. Fifth, control snacks and eat more high-protein foods. That's about it. There are many details. You can pay attention according to your own situation.
Losing weight is a protracted war, and we are constantly defeating ourselves. We need to adjust our mentality and stick to it. We are willing to work with you and all our friends to encourage and supervise each other until we succeed.
Finally, I don't know your weight now. Simple weight figures are meaningless. It depends on your comprehensive indicators. I believe in body fat percentage, muscle specific gravity, water content, endurance, basal metabolism and other health indicators. If you keep exercising, you will become stronger. Don't just stare at the body mass index.
If you want to lose weight, first of all, you should control the calorie intake, which should not be lower than the basal metabolic calorie every day, and keep a calorie gap of not less than 500 kilocalories with the daily calorie consumption, and you can lose more than 2 kilograms of fat a month.
Choose foods rich in protein, fiber, fat and glycemic index.
Foods with high protein, high fiber and low glycemic index have strong satiety, which can effectively reduce the intake of other foods, thus achieving the purpose of controlling dietary calories. These four foods are very helpful for controlling body fat.
I hope my answer is helpful to you. Finally, thank you for your attention!