Here is the answer to this question. In order to lose weight, you have to subtract calories. Safe weight loss is 1-2 lbs/week, so in order to lose 1 lb/week, you'd have to drop 500 calories from your BMR each day (1 lb is equal to 3500 calories, so 500 calories X 7 days = 3500 calories or 1 lb). OR you can drop 250 calories from your diet and increase ...
For your limited time, try walking. If the weather and neighborhood allow, walk outside. However, if outdoor conditions are not right, walk inside, even if you go from room to room and up and down stairs, for 20 to 30 minutes per day. Vary your walking speed, depending upon your energy levels.