Diet and exercise imo, I basically eat what i want and cycle when i want, result, i pretty much don't lose wieght. (I clearly eat too much, this is no mystery to me..)
So I got a wee calorie counter app and i'm going to try and keep track of my calories at around 2200 for the days when i do nothing, and up to 2500/3000/3500 for the days when i cycle(depending on what i do obviously), just started this the other day though, so no data for you. But i reckon it is the way forward.
Cycling i'm planning to do is the usual commuting and trying to get 2 20/30+ mile off road runs in a week.
I reckon that should see fairly spectacular results if i stick to it for 6 months.(Whether I do or not is another story, I like my grub! )
It's quite interesting though, I looked up the amount of calories you need to maintain your weight. For me it work out as this.
Men (Imperial Units/United States): BMR = 66 + ( 6.23 x weight in pounds ) + (12.7 x height in inches ) – ( 6.76 x age in years ) = ________
no exercise = 66 + 1483 + 870 - 230 = 2189 calories
light effort x 1.2 = 2626.8 calories
medium effort x 1.375 = 3009.9 calories
hard effort x 1.55 = 3392.95 calories
extreme effort x 1.725 = 3776 calories
bastarding shedload of extreme effort! x 1.9 = 4159.1 calories