Losing weight doesn't have to cost much. From the comfort of your own home, you can incorporate cardio and strength-training exercises to burn calories, creating a caloric deficit. Additionally, making small changes to your diet and lifestyle can pay off tremendously when contributing to overall weight loss.
According to the website FamilyDoctor.org, you need to burn 3,500 calories more than you consume to lose a single pound. By creating a deficit of 500 calories a day through diet and exercise, you can expect to lose a pound each week.
Cardiovascular Exercise
Step 1
Designate an area of your house for exercise. Stock it with essential items such as a sturdy chair or bench, canned goods and heavy household items that can double for free weights, like heavy books. Make sure you have enough room to move around.
Step 2
Schedule your exercise time. Because you're planning to work out at home, coinciding your exercise time with your favorite TV show so you can watch while exercising.
Step 3
Perform at least 30 minutes of cardiovascular exercise. You can walk or jog in place, dance, step up and down on a bench or chair or perform jumping jacks. Mix it up and do all of the above. Work at a pace that increases your heart rate, making it moderately difficult to carry on a conversation.
Strength Training
Step 1
Use items around your house to perform strength-training exercises.
Step 2
Use canned goods as lightweight dumbbells to perform biceps curls, triceps kickbacks and lateral shoulder raises. Use the heavier items, like books, for squats, lunges, chest presses and bent-over rows. You can either grip the spine of a book with each hand, or you can support a stack of books on your palms while you perform leg exercises.
Step 3
Perform body-weight exercises such as squats, lunges, step-ups, push-ups and chair dips for a well-rounded exercise routine.
Dietary Changes
Step 1
Cut approximately 250 calories from your diet each day by making simple changes. Use skim milk instead of cream in your coffee. Skip the mayonnaise on your sandwich. Trade your afternoon candy bar for string cheese and a cup of grapes. Little changes can make a big difference.
Step 2
Stop drinking empty calories. Skip the flavored coffees, sugary sodas and pseudo fruit drinks. Calories from liquids add up fast and don't keep you full.
Step 3
Fill up on nutrient-dense, high-fiber foods. Stock up on whole-wheat bread, fruits, vegetables, low-fat dairy and lean protein sources such as chicken, pork and soy.
Keep Moving
Step 1
Find ways to stay active throughout your day, something the Mayo Clinic refers to as NEAT, or non-exercise activity thermogenesis.
Step 2
Walk around whenever talking on the phone.
Step 3
Tap your toes while sitting and watching TV.
Step 4
Clean your house, and work on your yard daily.
Tips and Warnings
- When buying whole grains, look on the ingredient list. If the first ingredient doesn't say something like "100 percent whole wheat," or if it says "enriched wheat flour," skip it.
- All exercise poses risks. Consult your doctor before starting an exercise program. Some household chairs or benches might not support an adult's weight. Make sure you know the item will support your weight before you use it for exercise.
Things You'll Need
- sturdy chair
- canned goods
- heavy book
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