Once again, iifym.com is a free guide that gives you a certain number of carbs, fat and protein. Eating junk food will certainly cause you to go over these numbers. 80 percent healthy food, and 20 percent junk food in combination with weight lifting and cardio 3 times a week. You can adjust these numbers to your preference. I don't even count the macros now, I just pay attention to what my body is asking for. I know when my body wants more protein or craves a treat, such as a lemon ginger smoothie. I still eat at least 1500 calories a day, usually more and still dropping weight. Small changes for the win. Use honey instead of sugar. Drink juice from a juicer instead of soda. I suggest Donovan Greens no excuses for sedentary people. Any exercise program will do, but make sure you get some weight training/resistance exercise. I've talked to many physically fit people and the answers are almost always the same. Eat moderately, don't fast, lift weights, some say eat protein, but you need carbs protein and fat,in my opinion. Iifym.com will give you a general idea of how much of each nutrient you should consume. The science of how it works doesn't matter when you can see what works, you don't have to understand every detail of whats going on in the body to lose weight. You only need enough discipline to focus on your goal until it becomes 2nd nature, a habit to eat healthy and exercise. It's easy to get distracted by everything, so put away 30 days just to focus on this goal. 30 days of working out, eating right. This has to be your focus, your priority. The reason people fail at a new year's resolution every year is because they stopped focusing on their goal by the time February comes along. Physically fit people I observed regularly go to the gym, it's an ingrained habit. Those not in shape show up for a day and you might not see them around for another month, they got distracted, they lost focus. If this is important to you, this has to be your focus. If there is something else you desire more, you should focus on that first.