It seems more difficult to lose weight because of work. If you want to lose weight, it is obviously useless to just ride a bike.
Moreover, in your situation, if you just exercise improperly and go on a diet, it is impossible to achieve results.
Personally, I strongly advocate healthy weight loss. In fact, losing weight is perseverance, and you can't suffer. Three days of fishing and two days of drying nets, you are simply a happy fat man.
If you are in a hurry, you can try my experience: (As long as you try to eat for a month, you can definitely! ! The key to success lies in personal perseverance! ! But as a boy, it is estimated that it is difficult to eat only vegetables. You can eat some chicken, fish and lean meat at noon. Your job is to sit for a long time. Remember to ride an exercise bike and do sit-ups every night. Do not believe, it is really the most effective one that all kinds of methods have been tried)
For lunch and dinner for a month, only boiled vegetables, less salt, less oil or even no oil. (This way of eating is very fat-reducing)
Try to drink oatmeal without any additives for breakfast, which is nutritious and has no physical burden and slippery intestines. (Quaker's is very good, I'm eating it myself)
I am very hungry at noon, so I can add a boiled egg to the original boiled dish. Try to stand after dinner, don't sit down right away. Bring whole wheat bread to work, eat when you are hungry, and don't be greedy.
Try to eat less dinner, put an end to eating three hours before going to bed, and put an end to supper! !
Stop any snacks and carbonated drinks within one month! Drink honey water often! ! !
Many star models keep this eating habit for a long time. In summer 120 kg, under the supervision of my family (my willpower is weak-||), I persisted for a month and became 102 kg. You can try it yourself!