It’s not that you don’t like tracking your calories, it’s that you don’t like restriction.
You use your phone all day, an extra few seconds of inputting food is not the issue. It’s the fact that you have to implement some self control.
Telling yourself you haven’t got time is a justification to yourself not to do it.
It’s painful to hear about people slogging away in the gym (usually on the treadmill, because people think they have to do some running even though they don’t and they hate it) only to not get anywhere with their fat loss goals. Because they haven’t addressed the nutrition side of their fat loss endeavour.
Bottom line is, when you have to change your diet/eating habits it’s more than likely going to be hard. You have cultivated your diet over years based on many different factors. Changing that intake will take a bit of work and commitment but it will be worth it.
Being weight appropriate is the single best thing you can do for your health! Followed by some nutritious food and exercise.
What have you got to lose, apart from body fat! Also, doing a bit of exercise then rewarding yourself with high calorie foods is undoing your progress. Your not a dog, don’t reward yourself with food!