I'm a former high school and college athlete who, due to desk job and poor eating habits, found himself over the age of 50 in a less-than-desirable position body-wise. I do a lot of riding, but I wasn't getting great results with weight. However, I've changed my nutritional approach and things are improving. Right now I'm down to 224 from a high of 266 a few years ago and 247 at the beginning of the year, what a difference! Went on a short ride today and felt a huge improvement, which shouldn't really be a surprise, but it's nice to be riding at mid-year speeds in early March. I'm looking forward to a better commute (32 miles round-trip) and improved stamina on long rides.
I've had success with a significant change in how I eat. I've dropped breads, muffins, donuts, cakes, cookies and other high-carb foods for the most part (only the occasional pizza, etc...), not much pasta, some rice and other grains like quinoa and oatmeal, a few nuts, and lots of fruits, vegetables and lean meats. I'm not a big drinker, so no real change there. Since January, I have been sticking (mostly) to a 1400-1500 calorie/day limit, plus some additional calories based on exercise. I also joined a local gym, and have been doing both strength and cardio work, which is definitely helping. I use myfitnesspal.com to track calories and exercise, and I find that sticking to a pattern helps. On workdays, I plan my breakfast and lunch the night before so I don't have to improvise. Breakfast is usually greek yogurt and either oatmeal or something with eggs, like frittata, along with a clementine. I switched from coffee to green tea except for one cup daily. Lunch is generally a mixed green salad with olive oil and wine or balsamic vinegar and a protein. I also include snacks at mid-morning and mid-afternoon. All in all, I try to fit the daytime into 800 calories give or take, leaving the rest for dinner. I know that once I get to a better weight, I will change my calorie count, but I will continue with the approach, I sure don't want to gain the weight back.
Anyway, I know this is all common knowledge and I'm not inventing anything here, just wanted to share what's working for this Clyde...