Jumping rope is one the cheapest and most effective exercises to help you in your weight loss regime. First, because it requires only a jump rope, secondly you do not need much space for it and thirdly, it is a high impact exercise that helps you in losing weight faster! You can do it anywhere even in your bedroom. Whether you are a beginner looking to shed some few pounds or an athlete working hard on that muscle and body toning, jumping rope is the perfect workout for you.
The reason why jumping rope is so effective at helping people lose weight is that of the number of calories that it burns in a short period of time, which is even much higher than running! On an average, you will burn 400-480 calories if you jumping rope for half an hour. The heavier you are, the more calories you will burn.
In order to lose weight, you need to create a calorie deficit, eating fewer calories and burning more or through a combination of both. If you want to lose 1-2 pounds per week, you need to create a weekly caloric deficit of 3500-7000 calories. If you create a deficit of 500 calories minimum a day, your weekly caloric deficit will be 3500 calories at a minimum. This means that you will lose at least 1 pound a week, which is considered a healthy amount, and the weight will stay off long-term.
The amount of weight you will lose by jumping rope every day depends on your size. A 125-pound person burns somewhere between 300-350 calories by jumping rope for 30 minutes, so supposedly it would take about 12 days for this person to lose a pound, solely from rope-jumping, if no extra calories were added to the diet. Heavier people burn more calories for the same amount of exercise. A 185-pound person burns 444 calories by jumping rope for half an hour and could lose a pound in 8 days, or 3 to 4 pounds per month.
While it may seem like that you will lose weight if you jump rope for 30-40 minutes daily, studies show that it may be not altogether possible if you do not watch what you eat. Jumping rope solely will not help you in losing those extra pounds if you will not change your eating habits, more like unhealthy eating habits. Several studies have shown that if you are exercising to lose weight but not paying attention to your diet, you may end up consuming more calories than you are burning creating a caloric surplus. This will result in gaining your weight even when you jump rope or do any other kind of workout.
High intake of fiber in the form of fruits, vegetables, whole grain non-processed foods and increasing your water intake can reduce your weight tremendously. You can still feel full while keeping up with your caloric deficit if you eat these foods. The trick is to keep a check and balance between your exercise and diet. Stay fit! Stay healthy!