Hi all - first time poster here.

Basically, I need to do something about my weight and wanted to get some advice from people in the know.

I'm 28, 6'4" 280lbs approx 134kg. I have an exercise bike which, for the last few weeks, I've been using once a day with only one or two exceptions. My routine on the bike is a 10 minute routine, maintaining a speed of around 40-50 kmph (25-30 mph ish). Rising to 60kph (37mphish) for short bursts of about 30 seconds every minute

Is this going to prove fruitful? Should I be working out more on it, faster, for longer? Some people tell me I should be going slower but for longer - thoughts?

I also have a bike at my disposal and there's a swimming pool across the road which, once a nail problem clears up, I intend to be using.

My diet is I will admit not the best, but certainly improving. Breakfast is always cereal (normally special K or similar) or granary toast with low fat spread and normally marmite, although I sometimes have jam. Lunch is generally soup - tomato, or vegetable. and dinner varies depending on what i have in the house, but is normally either pasta or a pie of some description, or beans on toast. something like that. I don't drink soft drinks such as coke in any great volume, perhaps one 500ml bottle of dr pepper a week if that. Most of the day I drink tea or water.

If anyone has any thoughts or advice on how I can best shed weight, to around 16 stone, I would be very grateful. I've set myself a target time of my 30th birthday to achieve this (28th of november next year)

Thanks in advance
James