It seems you have been bombarded by the same info as all of us. I just wanted to suggest that getting a little more protein at breakfast might delay snacking and you should have a protein drink directly after exercising. I didn't see the word 'salad'? All diets aren't just about a calorie deficit; they used to be about keeping your blood sugar level and avoiding sugar spikes that cause insulin release. Some, like the zone diet, are about maintaining a specific ratio of carbs to protein to fat. Some people lose weight solely by replacing some of their carbs with protein but still keeping a balance. Good luck!