Sometimes going to the gym is not an option. Achieve your weight loss goals in the comfort of your home. Making small changes to your diet and exercise routine is enough to shed some pounds without stepping out of the house.
Step 1
Get rid of anything considered junk food, namely high-calorie, sugary, salty and fatty foods. Throw away any food that needs no preparation--frozen pizzas, microwavable foods or already-made packaged foods. According to "The Ultimate Weight Solution" by Dr. Phil McGraw, "you can't eat what's not there." Many people overeat because food is available and accessible. Go through every room--not just the kitchen.
Step 2
Make your chores more difficult. Instead of mopping, get on your hands and knees and scrub the floors. According to the President's Council on Physical Fitness and Sports, scrubbing floors can burn more than 400 calories per hour--depending on your weight. Use a push-lawnmower instead of a riding mower, vacuum every day and hand-wash the dishes instead of using a dishwasher.
Step 3
Exercise at home. Use a workout DVD, run up and down the stairs or turn on some music and dance. The American College of Sports Medicine recommends 20 to 60 minutes of physical activity, two to three days per week. However, 60 to 90 minutes of activity may be necessary to achieve or maintain weight loss. Divide your workout into smaller increments if necessary. For example, do a 30-minute workout DVD in the morning, clean your house for an hour around noon and jog around your house for 20 minutes in the evening.
Step 4
Incorporate calisthenic exercises into your daily routine. According to the Army Study Guide, calisthenics are a form of muscular strength and endurance training that uses your own body weight to develop and maintain muscular fitness. Exercises such as lunges, sit-ups, push-ups or pull-ups can be performed every day, multiple times a day. Calisthenics make muscles lean and strong--not big. Many calories are burned as the muscles build and repair themselves--even while you sleep. Add resistance with small weights, medicine balls, a weighted vest, resistance bands or a balance ball.
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