First, jump rope to lose weight, how to control diet? 1, a small amount of rice.
The diet structure of a small number of meals is to use three meals in the morning, noon and evening plus meals between two meals. Such a diet structure can not only meet the daily nutritional needs of the human body, but also reduce the intake.
2. Maintain adequate intake of protein.
Protein is the raw material for burning fat and shaping muscles. Burning fat while skipping rope requires protein's participation. If you don't take enough protein, your skin will sag after losing weight. Rich in protein food, such as fish and shrimp, chicken breast, beef, bean products, milk and other foods.
3. Maintain the intake of coarse grains every day.
Coarse grains are rich in cellulose and B vitamins. Cellulose can increase satiety and promote intestinal peristalsis and excretion. B vitamins can promote fat burning and metabolize fat. Such as sweet potatoes, corn, oats and other foods.
4. increase the intake of vitamin C.
Vitamin C, known as the slimming hormone, can promote the function of burning and metabolizing fat. Maintaining adequate intake of vitamin C during weight loss is of great help to lose weight and improve resistance. Foods rich in vitamin C, such as oranges, kiwis and tomatoes.
Second, you should also pay attention to the following items when skipping rope. 1, warm up for 2~3 minutes before skipping rope, so as not to strain muscle tissue and damage your health due to sudden exercise.
2. For people with knee joint injury, skipping rope to lose weight is not recommended, which will aggravate knee joint injury.
3. Skipping rope needs to be done step by step to avoid jumping a lot at once, such as jumping 800 times today and 1000 times tomorrow, so it can be increased gradually.
Remember to replenish water after skipping rope, because burning fat requires water. Therefore, adding proper amount of warm water after skipping rope is a good auxiliary help for burning fat. It is recommended to keep about 2000 ml of warm water every day, which is more conducive to losing weight and keeping healthy.