I don’t think anyone mentioned it but if you’re trying to lose weight incorporate interval training into your ride. Go one minute really hard and fast, then the next minute drop to moderate exertion. Then another minute of hard and fast. And repeat. Or, I sometimes pick segments of the trail for my fast intervals and other segments for the moderate ones. Don’t do this every ride but try to do it several times a week. Of course you can apply interval training to running and swimming too. Google bike interval training and you’ll get some better suggestions for interval regimens.
I bike to work and swim on the weekends. The most important ingredient for weight loss in my case was diet. The exercise helped, and being in better shape is great, but food was the biggest factor for me. Was 236#, now around 180.
Good luck!
Scott
