You're heading in the right direction. You're exercising, you quit smoking. These are not baby steps! Keep riding your 16 mile route a few times a week, then try a longer route once a week, maybe do 20 miles the first week, 22 the next week.

You're definitely not moving backwards. Things just take time. You'll see results soon. You're gaining muscle with every ride. You're increasing your metabolism, too. The weight will start to come off.

Good luck!