How much weight can skipping rope lose in a month

Skipping rope for weight loss can generally reduce weight by 1-5 kilograms in a month, and the specific effect depends on factors such as exercise intensity, dietary control, and basal metabolism. Jump rope is a high-intensity aerobic exercise that can burn 400-600 calories per hour. If you persist in skipping rope for 30 minutes every day and adjust your diet accordingly, you may experience a weight loss of 1-3 kilograms in the first two weeks, mainly due to water and partial fat consumption. Starting from the third week, we will enter the plateau period and need to adjust the skipping rhythm or increase interval training. We may lose 0.5-1 kilogram per week thereafter. Those with a larger weight base have a more significant initial weight loss effect, but attention should be paid to protecting the knee joint. It is recommended to use a group skipping method, such as grouping 100-200 pieces each time, completing 5-10 groups per day, and taking no more than 1 minute of rest between groups. At the same time, it is necessary to ensure daily protein intake to avoid muscle loss. During rope skipping, it is recommended to choose sports shoes with good cushioning performance to avoid continuous jumping on concrete surfaces. If there is knee pain or ankle discomfort, stop immediately and consult a doctor. Suggest combining 2-3 strength training sessions per week to increase muscle mass and improve basal metabolic rate. During the weight loss period, the daily water intake should be at least 2000 milliliters, and the sleep time should be guaranteed to be 7-8 hours. Weight changes are greatly influenced by individual differences, and there is no need to overly focus on short-term data. It is recommended to use changes in body fat percentage as the main reference indicator.