Bus, the earliest I've eaten over the past month is 10:30am, after a run of anything up to 12 miles. Sometimes it's as late as mid-day. That's a whole meal gone missing. Impossible if just sitting around doing nothing.
The secret (if any) is to run as if warming up or warming down for a race.
This tactic doesn't involve pushing pace or effort. If I did, it wouldn't be long before I started seeing stars as the low blood sugar kicks in. Has to be a 'fat' burn, so has to be slow and 60 minutes plus.
Scrambled eggs on toast (no butter) and I'm out for a couple of hours walking.
According to the Garmin and my encyclopedic knowledge of food/ calories, by the time of the evening meal, I'm (like now) only 300 - 400 kcal to the good. Even milk in a sugarless cup of tea is 25 kcals. It all adds up. Mind you, I've also had a pint and a half of lager and a gin and tonic (hydration) but I've covered that.
If I resist after a light meal, I can hope to drop around 3oz per day. Its a sod to shift.
For what its worth, 2 to 3lb's extra weight can slow down a 1300lb horse in a race so that it loses by a length. So dropping a few pounds as a runner makes sense.
However not many do this since its just too difficult. It's hard training every waking hour.