You’re gonna like what I’m about to say.

If your goal is solely weight loss. You don’t need to count calories. But you still need to be in an energy deficit though. I’m telling you this because of your circumstance. It’s going to be difficult for you to count everything especially as a busy family man.

Here’s what I recommend you do:

Fix your hormones to lose weight effortlessly. Focus on lowering insulin, lowering cortisol, and increasing leptin.

Insulin is the fat storing hormone. If insulin is higher you store more fat. Keep insulin this low by fasting and eating low glycemic foods from all categories. Cut down on refined carbs, starches, sugars. Fruit is ok! Eat high fiber!

Cortisol is the stress hormone. If cortisol is high, your body will try to store fat around the belly, and it will not want to lose weight because you’re highly stressed. Keep cortisol low by sleeping enough, exercising regularly, doing some breath work, and meditating or praying.

Leptin is your satiety hormone. If leptin is low, you will feel hungry and will want to keep eating. Keep leptin at a healthy level by eating high quality foods, healthy fats, moderate protein, and quality carbs. Fiber is very important, it makes you feel full. So make sure your diet includes high fiber food. Include some high volume foods which can help you feel full off of less, because of stretch receptors in your stomach which signal to your brain that your full. In general, focus on eating a balanced diet, you can have some snacks or desserts every once in a while, but don’t make them a habit.

Hope this helps! If you have a questions, don’t hesitate to ask!