Weight / Fat loss

1. Don't beat yourself up.
   
2. Start the diet- but be sensible.
   
3. Train even more sensibly.
   
   
   

Things that have worked for me.

-Calorie control is everything, but you need to account for fuck up %- give yourself a target figure (say -400 for the day), and give yourself 20% leeway on this figure. eg- BMR is 2100, aim for 1700 but allow up to 2000 or down to 1300- on days where you don't exercise)
Obviously the aim is to have more days around the 1600-1800 than any other.

-With Exercise- take the calorie burnt estimate with a pinch of salt. You'll probably burn 700 from a good hard hour of cycling, but I've always assumed 500 per hour.

-It is fucking hard work, and boring to keep this up. Give yourself a treat day, maybe 2ce a month, or whatever. Reward yourself.

-DO NOT WEIGH YOURSELF EVERY DAY. It is pointless. Weighing time is maximum 2x/ week. Make it the exact same day every week at the exact same time with the exact same preceding events. So ideally- out of bed, before you go do any exercise or pretty much anything else.

-Be nutritionally conscious- up your fruit and veg intake, take some b12, in fact a multi-vit is probably alright (even though you will probably piss it out) and take some omega fat supplements.

-Try and avoid alcohol. For all kinds of reasons, but predominantly because ice cream or cake totally kicks its ass as a treat. Obviously don't cut it fully out- but significant control is required.

-Additionally- you will discover that exercise is slightly harder initially, but it will get easier. Just stick with it and don't eat because you're about to exercise.

-TL;DR- be sensible, don't expect fast change, don't expect any of the above to be easy.
Sorry, it sucks but its worth it, probably*.

*with the obvious caveat that a little fat seems to be protective/ too much obsession is a bad thing/ etc/ etc/ etc.