I was in a similar position. Sitting behind a desk all day. Smoking. Drinking. (not while I was at work of course.) And I suppose with ageing as well the pounds were gradually getting more and more, and for the first time in my life I was becoming a bit of a porker…
I would ride a bit. like yourself, about 6 or 10 miles after work. But the fat would just keep on coming. It was a bit scary.
So I stopped smoking and drinking (I still ave a couple of cans on a weekend), and started riding harder. Turning that 10 miles into a good workout. Adding in a few more hills. And my weight moved very little!
So I had a look at what I was eating too. And I shook that up quite a lot. I would eat two sandwiches at work (4 slices of bread) a packet of crisps and a bar of chocolate. And I would still feel hungry all day. I replaced the sandwiches with a tuna salad, swapped the crisps for museli, and the chocolate became a banana. That looked a bit sparse, so I started adding other stuff in: carot sticks, nuts, cheese…anything natural. And now I find I’m less hungry during the day…AND I’m actually beginning to loose weight.
Started cycling even more. Riding to work occasionally. Sometimes clocking up 150 miles a week, and it’s still a bit slower than I would like, but the scales are continuing in the right direction. And the other half has recently started a diet so we haven’t even got any crap in the house to eat when I get home, and so the scales have took anoter dive…
It all counts.