Hi there. Sounds like you need to google your closest exercise physiologist and come in for a consultation. Without knowing all the details, our help can only go so far. The first thing I really recommend you do is focus on quitting smoking, not only is it detrimental to your health, it will also be counter-acting your healthy lifestyle changes.
The next thing you need to do is increase the amount of Physical Activity in your day. This means increasing the amount of incidental exercise- for e.g. taking the stairs instead of the lift, parking further from work and walking the rest of the way, walking the dog instead of watching tv.
Riding and swimming are excellent activities for weigth loss, as long as you are not sprinting and stopping. Continuous exercise or interval training is best for weight loss. Keep your heart rate elevated. Both exercise and physical activity will increase your energy expenditure and as long as your energy input (food consumption) is lower than your energy expenditure, you should lose weight.
Diet is also another major component of losing weight (as you have guessed). I hope a dietician is able to give you an answer regarding this aspect of weight loss.
As I mentioned, google an Exercise Phyisologist or Dietician in your area, and they will tailor something to you. I work at Iridium in South Brisbane if you are anywhere near there.
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