When the scamdemic was pushed the hardest, gyms were forced to close. Back then, I did not have enough space for a little exercise corner at home, so my workout regimen suffered. I also had a few phases were I needed to put in some extra hours. Consequently, I gained a little bit of extra fat, which I did not even really notice. In the meantime, my life has stabilized again. On a recent business trip, however, it became quite obvious that I should perhaps lose a few pounds, and all just because I had the time to take a long bath that made me ponder about my stomach.
I am not nearly in as bad a shape as you may think. My estimate is that I am carrying about 8 pounds of excess fat that just needs to go, and I am currently working on it. Within a week I have lost two to three pounds already, and it has been pretty straightforward. It is not even much of a burden. In fact, I could make an argument that my life even improved somewhat. Here is my approach: only have one meal a day, i.e. dinner. In my case, this is even a somewhat bigger portion, covering the basic nutrients, just less of them. This is all I eat during the day. There are no snacks at all. During the day, I drink plenty of water. One immediate consequence is that you will have a bit more time for yourself as you are skipping two meals a day.
Of course, such a radical approach means that you will frequently feel hungry. You will get quite used to it, and a glass of water probably helps as well. On a related note, I am sure that a lot of people in the Western world do not even know what hunger feels like. It’s really not that bad, and if you have every heard of people having “hunger pangs” or being “hangry”, i.e. hungry and angry, then stoically enduring feelings of hunger for hours will put this into perspective. My mood does not change when I feel hungry, but perhaps this is more of a personality issue.
It is probably not sustainable to starve yourself every day until you have reached your weight-loss goal. My current approach is to have one bigger meal on Sunday (close to two portions), but still only one meal (closer to 1.25 to 1.5 portions). Otherwise, I have a slightly bigger meal once a day. I have been wondering if a schedule of fasting for five days, followed by eating normally for two days, would work, but I think there is value in consistency so I will stick to my current plan.
Of course, it is important to keep track of your weight. Your weight fluctuates, depending on when you last ate or drank something. You cannot control when to take a dump whereas you probably empty your bladder quite regularly. I weigh myself every morning after getting up, and I do so right after using the toilet. You will notice some fluctuation in your weight, some of which is due to how often you poop, of course. Should you not make any progress, and by this I refer to a consistent downward trend, not the occasional day-to-day improvements, you should probably start counting calories. I have not done so myself yet, but there is nothing I eat that provides me with an inordinate amount of calories, as far as I know, so I am fine without.
My advice probably works for people who do not need to work physically. Mental work also consumes energy, but it is not quite the same as, for instance, hauling heavy object across a factory floor for eight hours a day. Thus, I do not want to make any recommendations for people who do hard physical labor. Perhaps you may need to follow a pattern of fasting on your off-days, but this is mere speculation.