Yeah, if the first thing they say is “move more, eat less” and count your calories then show you a my plate picture… run away!
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MyPlate is the worst!! 
I lost my weight Zwifting for about 10-12 hours a week and eating a sensibly balanced diet. Generally fruit for breakfast, left overs from the evening main meal for lunch and then a sensible evening meal. Avoided bread, excess sugar and fat. Wine is calorie free.*
*May not be accurate
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The bread and excess sugar I understand, but may I ask by you avoided fat? There are certainly some fats that are good to avoid, but not all. I’d put avocados, Greek yogurt, and grass-fed butter on the ‘go for it’ list, for example. You still don’t want to overindulge on these items, but the fat from these can help you to feel fuller for longer. (Still, though, protein is the best ‘fullness per calorie’, IMO.)
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Bourbon has zero carbs!
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Excess fat, not fat in general. Like skin on roast meat, etc.
Ah, yes. I should have noted that you did not put a comma after ‘sugar’, thus assigning both sugar AND fat to ‘excess’.
Sorry, I should have been more clear 
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Thank you.
I think my plan should be like this: eat only lunch and dinner, eat as many vegetables as possible, and eat light meals. No more calories after 7 p.m. Get up in the morning and start training in zones 1-2.
I may have some misunderstandings, should I have breakfast? And how long should zone 1-2 training last for the best results? Shall I quit the intermediate ftp training?
So after the fasting, Do you do ftp training? Not the zone 1-2? Right now I’m confused, because Mr.Roule suggest me to do zone1-2.
I usually don’t have much free time, I can only choose the cafeteria, I don’t have time to cook, it sucks haha. I think your suggestion is also very good.
Ho’ boi, here we go… Losing weight while training is Pandora’s box in every sport, especially in cycling, with lot of bro’ science involved…
Lots of others already wrote good intel here. I’d advise to dig into two podcast while you train/travel/whatever:
FastTalk (more detailed,more training oriented) FastTalk Spotify link
TrainerRoad (more casual, except when Chad takes a deep dive XD) TrainerRoad Spotify link
Scroll through the episodes, there are a good chuck of them where they discuess fat / weight loss, or nutrition in general.
Also, if you google a couple of topics on endurance sport nutritional requirements, you’ll find a good couple of articels which discusses the topic. I currently have about 10 pages open on my iPad for later read, and already read about 30. Sometimes you can access to summary only, but in a good few cases you can dig down deep into the process.
Let’s just say, on a hobby level, if you read / listen 1-2 stuff a week, you’ll be entertained for then ext 2 years
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That’s a valuable suggestion about science. Got it! 
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here is an example of what can be done. fuel for your ride on Tuesday evening and do your heavy workout. now your glycogen levers are low/depleted, do not eat after your ride, go to sleep without eating then in the morning do a fasted 30 minute zone 2 ride. this ride will be depleted and forces your body to use fat as fuel. So two fold this will teach your body to become better at using fat as fuel and burn excess fat in the process. after that ride break fast by eating healthy foods ofcourse!
@John_Marston
To reply to your earlier question, in that particular context, the training I was describing would be done after getting up in the morning, with no calories being consumed between the 7pm meal the day before and then lunch later that day.
I think it’s important to note at this point that you are receiving a lot of useful advice from many different people here, not all of it concordant, simply because there is more than one way to achieve successful fat loss.
You can’t hope to combine all the advice given here into one perfect solution. Much better to gather all the information, evaluate it in light of your own circumstances, choose an approach that is likely to work best with your current life situation, and try it for a while, making notes of how you felt, your weight, what you ate when, etc.
In any case, if I might give you one more piece of advice: don’t make major lifestyle changes based solely on advice given on an internet forum! (I’m aware that this is somewhat self-contradictory.) 
I would certainly hope you wouldn’t stop a particular training plan that you’re on at the moment because of something I’ve written, for instance.
Listen to your body and trust your instincts first of all, while also using the data you collect when observing your activities and results. You might not find the best plan straightaway, but, through a process of experimentation and elimination, if you do find a plan that works for you and, most importantly, is sustainable in the long term so that you are able to manage your weight healthily and with some precision, you’ll be in a better position than not just the vast majority of the general population, but also many serious amateur athletes. Ride On. 
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After the fasting I do pretty much whatever training is on the schedule. It might be an easy day, or it might be a hard day. In the end, I think you’ll probably have to figure out what works for you. When I started doing intermittent fasting (IF) I was eating lunch and dinner, but I didn’t find that to work well for me so I switched to breakfast and lunch which is much more ‘sustainable’ for me. It’s probably a little different for everyone. There might be a lot of trial and error for you before you figure out what works, especially because it’s not a one-size-fits-all sort of thing. Some foods might spike your insulin tremendously, while hardly affecting someone else. And eating carbs right after exercising will have a different effect on your body than carbs eaten before going to bed. It can be infuriating at times. But, as you experiment you will figure it out. It may take some time, but you’ll get there.
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You can burn 300 calories in thirty minutes of riding, but consume 300 in five minutes eating a Milky Way bar.
It takes you 5 minutes to eat a Milky Way bar? You need to improve your time! 
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Well, different voice is needed to hear. Thank you again. Maybe I have to find the way of my own.
Cheers!
Compared to my condition a few months ago, I felt very difficult when I rode 180w for 20 minutes yesterday. I think I’d be better off doing cardio first to lose weight and get back into shape.