I doubt the exercise is the problem as you walk and eat little anyway… If you would be hungry below 3000 kcal on your most satiating woe, I would say you probably need exercise (but more exercise is usually good, I like to walk and lift too, I just need to incorporate cardio somehow but I don’t like that so it didn’t happen yet. I do these for health but they are probably important for my fat-loss as well as I can’t eat little enough otherwise)… Your height and weight would be useful information but there are individual factors we can’t even measure… [Oh you wrote that since. So TINY fat-loss is needed, that’s fine, slow fat-loss is perfect then!]
What do you eat exactly? Many people say they experience lack of fat-loss if they eat certain items… [I don’t care about this anymore, you probably do it right? The protein is a bit low to me but it easily may be enough for you, I am just a bit paranoid and like protein so I am used to bigger numbers in grams (I had to calculate, percentages are usually irrelevant).]
Water can’t be a problem, well there is water retention but that has some reason, not just drinking much, a healthy person don’t retain it unnecessarily. 3L is a pretty normal amount.
Maybe you focus too much on your intake… If you get satiated with your food, can’t just eating to satiation (and similarly to how you ate this far) work for you? You seem to eat properly as far as I can tell…
Sorry I just read things… Hunger doesn’t sound good but if it’s little, it may be fine…? I don’t like hunger (even lack of perfect satiation) so I usually tweak my timing and food choices instead. It took years to me though so I understand you aren’t patient enough for that… But maybe you noticed already that some food satiates you better than others…? I quickly noticed such things, I am merely undisciplined to use this information fully.
You surely meant 20g carbs in point 6. But what does it have to do with fat adaptation? I didn’t change regarding that when I got fat adapted… Whatever, it’s good you can go below 20g easily, I couldn’t do it at all for years and it turned out I needed that, ketosis and fat adaptation wasn’t enough. Some people need to go even lower.
I doubt I was helpful but maybe I said some new things? I wish you good luck!!!