Good advice, though I think he overemphasizes the gym. The point of exercise is to emphasize how much overeating costs you. It's harder to justify that candy bar when it equates to an hour of hard exercise.
Also, the health benefits of cardio are numerous, ranging from stress reduction to neurogenesis to longer telomeres. It's not just about how good looking your body is.
I know this because of my on-bike power meter, which measures mechanical work in kJ. That "perfect hour" was around 280 W, and I've done it twice. (Cyclists have a very narrow range of biological efficiencies, so you can just multiply mechanical by a constant to reckon metabolic work.)
Losing weight is all about diet.
Looking good is about diet and exercise.