@0st I've lost fat this past 12 months by doing less exercise.
By that, I mean my calorie restriction was enough to make me lethargic so that I can't lift the same way I did anymore.
I do want my muscle mass and strength back
but I want to drop a bit more fat mass before I start eating again at maintenance/slightly above to build muscle. Most of what I do right now is cardio, mobility and small lifts for the main muscle groups, rather than heavy lifts. I'll get back to that when I'm eating more. Basically, we can't build muscle in a deficit. And we can't lose fat in a surplus. For an untrained body, recomp is HARD. So it's simpler to just do one thing at a time - build muscle OR lose weight.
After 30+ years of doing crazy things to attempt to manage my weight, this year I finally realised that it really is as simple as CICO and that exercise and diet are for different things.
The framework I've come to accept is that exercise is for mental health, building strength/power/speed, cardiovascular health, self efficacy and confidence, and neuronal development... Etc etc. Caloric restriction is for weight loss. Both are important. Both have their place. But I can't out-exercise too many calories, and I can't eat my way to fitness. If I'd internalised this decades ago, I would have saved myself a lot of energy.