Personal experience: I've lost 4lb per months for the last 6 months with no cooking. I'm lazy so I just use microwavable food: 3mn to prepare, I know the number

Personal experience: I've lost 4lb per months for the last 6 months with no cooking. I'm lazy so I just use microwavable food: 3mn to prepare, I know the number of calories so I can easily stay under my target. Even with not microwaved but easily made, pre-made soups or veggies are easy to heat and more filing. Even eating only snacks I can stay under 1.5k per day by just not eating anything on the side. The trick for most people starting is to not drink your calories: switch to 0% calorie sodas and replace sugar in coffee and tea with aspartame. No fruit juice and check calories as "0% added sugar" usually mean there are a lot of calories.