Okay, so this is a really cool article. You did break everything down and simplified it, however, the importance of exercise must be emphasized even more. Counting calories is worth nothing in the long run. Picking your food is a good start, but exercise is a must if you want to see your weight drop. You must waste energy reserves of your body (holiday bellies that we all got around Christmas) and the ONLY way to do that properly is cardio exercise.