If ou dont have any backup, no you cant. Next time use authy cause its automated backup. and Usually website who provide 2fa can be reset by email or mobile phone, so go to your provider and ask your number back and try reseting the 2fa from each site you use.
Yes you try to contact the help provided some of the market you use. They will help you to find a solution, usually they will remove 2fa and you can reset it. But you should be able to show that the account is yours. they will not help you to solve the problem, At a minimum you must have an email or a related cell phone number
Because there are some of my friends who have the same case as you. Do not panic and try running that already many people provide information
