Influencer loses 95 kgs with THIS simple exercise. The bonus? It can be done at home!
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Nigerian influencer named Zainab Jaiyesimi recently revealed that she lost a staggering 95 kgs without hitting the gym even once. Her secret? Skipping rope - yes, that is right.
Let's find out more...
Skipping rope is a great form of cardio, and can help you lose weight quickly, when combined with a healthy diet. It definitely takes some time to get used to, and requires some effort, but when you master the exercise, there is no looking back.
According to Zainab, 'Skipping and walking was my go-to exercise. I highly recommend. I skipped from the comfort of my home and look how far I have come.' Doling out her tips, she added, 'Calorie deficit and exercise – you get the result you want.'
Why Skipping Rope Is Great for Weight Loss
Skipping rope is a high-intensity workout that burns a lot of calories in a short time. When you jump rope, your heart rate goes exponentially, and your body uses energy fast. This burns fast quickly, and even creates a calorie deficit.
Works many muscles
Besides burning calories, skipping rope also works relentlessly on many muscles at once, including your legs, core, arms, and shoulders.
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This intense workout tones your muscles and improves your balance and coordination. It also boosts your metabolism, which means that you will burn calories, even after you have stopped exercising.
Can be done anywhere
The best thing? Skipping rope can be done anywhere, requires only 1 piece of equipment, and is mostly suitable for all. Beginners can start with 1-2 minutes and gradually increase to 15-30 minutes as their stamina improves.
Can target belly fat
One common goal of weight loss is to reduce belly fat. Skipping rope is especially effective here because it combines cardio with strength training. This combination helps burn visceral fat — the dangerous fat that surrounds your organs and causes health problems.
Improves insulin sensitivity
Skipping rope also improves insulin sensitivity and reduces stress, two factors that help prevent fat from building up around your belly.
Stress raises cortisol levels, which can lead to weight gain, especially in the belly area. By lowering stress, skipping rope supports a healthier body and mind.
The role of diet
Exercise alone is not enough for lasting weight loss. You need to eat a balanced diet that supports your workouts and helps you maintain a calorie deficit.
The key nutrients to include
Carbohydrates: Provide energy for your skipping sessions.
Choose complex carbs like whole grains, fruits, and vegetables for steady energy release.
Protein: Helps repair and build muscles after your workout. Include lean proteins such as chicken, fish, eggs, beans, and yogurt.
Healthy Fats: Support hormone balance and keep you full. Good sources are avocados, nuts, seeds, and olive oil.
Hydration: Drink plenty of water to stay energized and avoid cramps during exercise.
Foods to Focus On
Eating nutrient-rich foods can help you lose weight faster and feel better:
Leafy greens like spinach and saag for fiber and vitamins.
Lean meats and fish for protein and important nutrients.
Whole grains such as brown rice and quinoa for sustained energy.
Fruits and vegetables for vitamins, minerals, and fiber.
Nuts and seeds in moderation for healthy fats and protein.
Portion control
Even healthy foods can cause weight gain if eaten in large amounts.
Pay attention to portion sizes and try to eat smaller, frequent meals to keep your metabolism steady and avoid overeating.
Eating a balanced meal within 30-60 minutes after skipping rope helps muscle recovery and replenishes energy.
Here are some additional tips:
Start slow and increase skipping time gradually to avoid injury.
Combine skipping rope with other exercises like strength training for overall fitness.
Cut out all processed foods, sugary drinks, and excess salt, which can hinder weight loss.
Manage stress through relaxation techniques or hobbies to prevent cortisol-related weight gain.
Get enough sleep to support recovery and hormonal balance
One step to a healthier you—join Times Health+ Yoga and feel the change
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