No Stupid Questions

Exercise won’t change much.

What you need to do is eat less calories than you burn — so eat a little less, and you will lose weight.

Not unless you stop drinking beer, no.

You don't have to work out at all. Just eat clean and don't drink. It helps if you use a calorie tracker, so you know what you're taking in numerically.

Nope.

Diet. Not exercise.

Working out isn’t the primary path to losing weight, though it is of course a big part of staying healthy.

You burn quite a lot of calories in a day just from being alive. The additional calories you’d burn from a brisk 20 minute walk might about to one cookie. It’s far easier to just not eat the cookie.

if you stick to your workouts and train to failure, your muscles will grow.

however to eliminate fat, you don't exercise. you eat less. when you are eating below caloric maintenance, your body makes up the difference in fat. you can't control where the fat comes from. you just have to maintain that for a long time and it'll go away. everyone stores fat differently. some in legs, some in stomach, etc.

but you cannot exercise away body fat. it's like 80/20 diet exercise

Alternative: Teach kids to cook, on the premise of being a good dad. THEN kids cook ALL the meals!

Yeah! I made your life easier!

Going from doing nothing to something one day a week will have dramatic effects. But didn't expect it to happen overnight or to have the same effect as going 3 or 4 times a week. Even just doing however many pushups you can once per day is a very good way to start condition yourself so you can handle and enjoy getting into a gym eventually. Sit ups are pretty trash. Six packs are made in the kitchen is a common adage for a reason. If you can't work your core any other way I'd suggest planks over sit ups though. If you can, get a pull-up bar and power blocks. I would strongly recommend intending to get to a gym eventually though. From personal experience having a home gym was a bit of self sabotage

Cook, shower and then I’m exhausted AF.

This probably because you don't exercise. Exercise gives you energy and is an excellent anti depressant. Starting is always the hardest part but you'll have more energy the rest of the day.

And more than anything, even what you're doing, stick with it. Results take time. You'll have days you think it's doing nothing, you'll miss days and think what's the point of starting again, you'll be disappointed with rate of progression and that's always the biggest test.

When I say exhausted I mean I've been active from 7am until around 8pm non stop. I just don't have energy to go to a gym or something and I'd rather just wind down.

And I do a lot of cycling. I know it's not "ultra mega workout" but I am active and when I mountain bike I can maintain my heart rate pretty well. I noticed my calves getting meatier and my stamina was pretty good at the end of the season.

So id like to think I'm fairly active.. but a lot less when I was younger (drumming, skating, snowboarding, biking. Every day. 365)

I think the conventional wisom is diet is more important than exercise in losing weight, although I think most people would recommend working out once a week regardless if you would lose weight or not, basically any working out would be positive if you aren't at all, it couldn't hurt to do sit ups and push ups and see where that takes you.

you don't even have to work out.

you can get there simply with diet.

that said, dieting doesn't target where the fat comes from.

Core strength training (like sit ups, push ups, etc,) will help with muscle definition, and that can improve the appearance, but if you break down how much say, a pound of body fat is in excercise vs how much that pound is in hambergers... well. restricting calories will always be more effective for weight loss.

has your doctor said you need to lose weight? 130 pounds sounds not-overweight.

Anything helps, of course. Anything is so much better than nothing.

You are skinnyfat, yes? You don't want to lose weight, you want to add lean mass. Weights are what do that best. Ideally you would want to lift heavy at least thrice a week if you are trying to shape up.

I can only lift once a week lately (lady, mid 50s) but do yoga 4x/week too. It's maintaining me reasonably lean.

I have been where you are (single working parent) and what I did back then was wake up at 5am and run, because that was the only time of day nobody needed anything from me, and running is nearly free, just shoes. It sucked, but the days I ran I did feel better later on, it was worth it overall I think. If there is any way you can wake up a half hour earlier and do something vigorous, and then add weight training once a week I think you will get good improvement. Just maybe not as much mass as you ideally want.

CICO

Calories in <<< calories out

You can lose your beer belly sitting on a sofa all day doing nothing, just as long as you're intaking less calories than you burn.

You've gotten a lot of advice on here, but I don't think I've seen this...are you able to "suck in your gut" if you try hard and it improves how it looks? If so, it might not even be visceral fat, but just poor muscle tone in your abdominal area. If this is it, then core strength exercises are the way to go. Practice sucking in that gut more and more until it becomes the default, and strengthen your abs and obliques.

130 lbs???

Beer belly?

Are you like 5'3"? Otherwise... What???

Are you 5'3"? I don't mean that to be offensive I am genuinely asking. I haven't weighed anywhere near 130 since I was maybe 12?

Do you want a six pack or do you just want the belly bulge to go away?

Every little bit helps. Generally speaking if you can work a few push ups and sit ups into your daily routine it will likely have more effect than doing an hour long dedicated work out once a week.

Start out with 10 sit ups every morning right when you wake up and do 10 every night before you hop in bed. Add more as you get comfortable or do them periodically throughout the day.