Software for Cyclists
Join Date: Dec 2003
Location: Redding, California
Bikes: Trek 5200, Specialized MTB
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Weight loss is simple - calories in vs. calories out. Unfortunately, just because it's simple doesn't mean it's easy.
A daily deficit of 500 calories per day should result in weight loss of around 1 lb per week (a pound of fat contains roughly 3500 calories). This is a healthy rate of loss, but even smaller deficits can be useful if maintained over time (and, they're easier to maintain). So, you need to figure out how to burn a few hundred more calories per day, or eat a few hundred less calories per day (or, some of both).
It sounds like your exercise program is pretty good already, but if you have the time for it you can burn more calories by exercising more (especially if you do intervals or higher-intensity work).
Unfortunately, the diet side of the equation is even more important. It's easy to subvert a good exercise program with a few poor food chioces. Exercise can induce hunger, causing you to eat more, and you can also get trapped into "rewarding" yourself with food after a 20 mile bike ride.
Start by looking closely at your current diet. Are there any "empty" calories? Do you drink sugared sodas or beer, or eat junk food? If so, stop...or, at least cut way back. Do you have any "problem foods" (for me, it's cookies)? If so, cut way back on those too.
Bottom line - if you can find a way to consistently consume 200-500 less calories per day, or burn that many through exercise, you should start to lose weight once again. Best of luck, and congrats on your progress to date.