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My 2 cents
Well, here's my suggestion
Diet - if it's processed, I wouldn't eat it. Stick to naturals, fruit, veggies, etc. Avoid the red meat. Fish 3 times a week. Just your standard healthy diet. Avoid soda at all costs. Diet soda if you have to. Water. Drink Water.
Exercise - If you're cycling, make sure you monitor heart rate. You may spin for 30 minutes, but is your heart rate getting up where it needs to be? The web can tell you where it should be to maximize caloric burn. As for abs, you can do all the abs you want, but nothing will show until the fat is out of the fat is gone. Run, bike, swim. Lose the weight. Becareful about weight lifting. It's healthy, but it can actually put weight on you as your muscles grow. It's not a bad thing, but it does nothing for motivation when you're trying to lose weight.
I just recently quit smoking and I am also on meds that might be contributing to weight gain. Stay away from the smokes and ask your doctor about any med alternatives for your condition that don't have a weight gain side effect.
Good luck,
Grymm
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