>>212989342
You have to remember 90% of weight loss is simply eating less. 3 stupid cookies might have as many calories as the ones you burn during a whole hour on the treadmill.
So if you want to do it the autistic way... get a small kitchen scale, and download myfitnesspal (there's a premium version but you don't need it). DON'T fall for the AI calorie counters, they are all trash. Insert your data and goals in the app and it will tell you more or less how many calories you need to consume daily to lose/maintain/gain weight at a given rate.
Every time you eat weight your food in the kitchen scale and add the info to your day. The app has a nice barcode reader so it's quite quick. Also you always have to measure the weights of the food before cooking it too. You might be surprised to find out some foods that seem "normal" have a truckload of calories. Prioritise foods with plenty of protein.
Weight yourself weekly. Don't do it daily because your weight will always be shifting from hour to hour +-1%. If you see you are losing at a rate of more or less 0.5kg/week you are in good track. If you are not, further reduce your calories per day. In principle you should aim at no more than 500kcal/day of deficit. Also keep training of course. Cardio is always good anyways, but like I said, most of your weight loss will come from simply eating less.
You don't need to do that forever, maybe a few weeks, eventually you will start having an idea of how much you should actually be eating to lose weight.
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