What does science tell these days for people like me?

Hello fellow losers,

I am working out for almost a 5 years right now. A little bit gym but mostly street workout. I was locked inside like everybody else, and I basically did not have the space on my home to create a non-frustrating workout place. So I just gave up and gained about 30 pounds/10.5 kg in about those 6 or 7 months. Standing at about 200~/91kg, 6'/1.8m. Could only recently started to go back to streets to workout since it is summer it was too crowded even at parks. After a couple weeks of working out despite all of the weight gains I was back to my original reps. Which was a bliss for me.

Originally I have never tried to lose weight specifically. I always looked buffed for the past 4 years but now I have good belly too and for my weight; lets just say I now have the most powerful gravitational pull I have ever had in my life. I don't want to remove the calisthenics part of my training. It is my mindful meditation. I have tried HIIT for 2 months long before but I always would have tunnel vision during training, nausea near vomiting, and just being unable to move for about near 20 minutes. I can tolerate the HIIT a little better now. I have a VR system where boxing is 2nd most exhausting thing I have ever done in my life and I have played all the ball sports.

I want to lose mostly fat. I read a little bit, but I don't know enough to which is right for me both exercise and diet wise(HIIT + body weight?, VR fitness + body weight?). Diet wise I really do not like to count calories. I have never had. I can skip 1 meal per day with no percussions no problem. I can cut the carbs. I even started eating nothing besides meals + a handful nuts. Before that is boredom eating. I want to lose weight rather fast and I think I lose fast. Because despite eating like garbage before, I guesstimate( about 2800-3000 kcals?), I would not gain significant weight if I was doing bodyweight exercises. I mean, I am not like the people who look like Tyler Durden always despite what they eat, but still somewhat good metabolism. I am working from home flexible hours, even before corona, so I can probably submit to most plans, if it does not include going to gym.

I would really like to know the HIIT variation of your preference if you suggest, and the good sources to diet of your suggestion.

Thanks

submitted by /u/psikillyou
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source https://www.reddit.com/r/loseit/comments/itqlk2/what_does_science_tell_these_days_for_people_like/