I could maybe incorporate some slow rides in with my nephew or mrs, kill 2 birds with one stone so to speak.
That's exactly what I do. i did manage to go for a recovery ride one time this year and kept my HR in zone 2 the entire time (difficult with the hills near me) but usually i want to go blasting off. If I wanted to go slow I'd take up jogging.
Kids are also great ballast when you need to go slow.
As for 3 weeks and 4-6 pounds, that's pretty decent! Be aware that you will plateau at some point and you just need to keep at it as more of a lifestyle thing than a "diet" or "program".
Good luck!