Equipment
Even with very little space, you can set up an effective workout space in your home that helps you lose weight. A basement, garage or spare bedroom is ideal, but even a small corner of your family room works. Choose equipment based on your space and size. Being heavy can put strain on your legs, knees and joints, which might be exacerbated with exercise. Mark Klion, an orthopedic surgeon at Mount Sinai Hospital suggests low-intensity exercise, such as walking, which you can do around your house and yard, according to a 2009 Forbes.com report. Klion also advocates light weight lifting to strengthen your back and arms.
Getting Started
Some exercises might be difficult due to your size. Rather than trying to do them, choose exercises that are easy to perform to increase your motivation and help you jump-start your weight loss. Start slow and gradually build your intensity and time as you gain confidence with exercising. For example, start with a slow 10-minute walk on the treadmill and add a few minutes at a time each week. Lift weights with a small pound load at the beginning of your workout routine and build to heavier ones as you go. If you have trouble bending or moving, the National Institute on Aging suggests staying with your program and doing what you can, which gives you a healthy start and increases motivation. If your heart rate increases, your body is benefiting, according to the Harvard School of Public Health.
Exercise Choices
Many exercises are beneficial for weight loss and are easy to do at home. Walk or run in place while you watch television, climb up and down a flight of steps several times, lift weights as you listen to music, or do squats and lunges while you wait for dinner to cook. Even if your size restricts you to a couple of minutes, any increase in exercise offers benefits, notes the Harvard School of Public Health. Once you gain endurance and begin seeing results, lengthen the time and intensity of your workouts.
Considerations
The bottom line for weight loss is to burn more calories than you consume. Despite your best intentions when it comes to a home workout, failing to change your eating habits may derail your effort. Cut calories from your diet by filling up on a variety of foods from each food group, including fruits, vegetables, whole grains, lean protein and low-fat dairy. These choices are low in fat and calories, but satisfy hunger and help you get adequate amounts of essential nutrients. Weight training is an important aspect of weight loss. Building lean muscle mass speeds your metabolism, which allows your body to burn calories more efficiently, even at rest.
