DDH -

I'm no expert but I've been working out for years now and if you add some strength training to your cycling (cardio) as well as watch your diet you may start to see some results. You also can't always go by your scale - if you start to strength train you should gain muscle which is denser than fat and therefore weighs more so your weight may stay the same - but your shape will start to change - adding muscle will also burn more calories - and from everything I've read your should definitely add core workouts to your cycling. I'd also add an upper body workout - if you are interested in getting into the strength training there is an excellent website called freetrainers.com where you can get different types of training programs ( using body weight, free weights, or gym equipment) it will also break down your nutritional needs etc. I use it a lot - it also has a really good forum.

Diet is also crucial - I eat 5-6 small meals a day - each meal should consist of a protein, fat and carbohydrate - there are many breakdowns as to how this should workout but 40% protein 40% carbs and 20% fat (good fats such as olive oil or nuts etc) seems to be the most widely used - I personally go for much higher protein intake because I work out a lot and I'm an ectomorph and have a hard time building muscle and gaining weight. You can use fitday.com to log all your food intake and get a really good idea of where your calories are coming from and what your daily nutritional breakdown is. Try to stay away from empty calories and make every calorie count. Protein and fiber will make you feel full without adding a lot of garbage to you diet. I'm sure there are others here who know a lot more than me and will hopefully help you out here. If you quit smoking you can do this

If you're not seeing any changes after awhile it should be because one of those 3 factors (cardio, strength training, diet) is off and needs some tweaking. Good luck!