Smoking - afraid I can't help here.

 Exercise- no, fanaticism not required.  First, identify activities you would prefer to do. Are you are team sport person, or an individual sport person?  One is more likely to stick to an activity one enjoys.

 Sometimes the discipline of having a scheduled weekly class - aerobics, spinning, yoga, etc- helps with follow through of successful exercise program. 

 Others embark on exercise with a friend to help hold them accountable.

 I viewed my hour walk each day as my time and guarded it fiercely.  No one and nothing got in the way. 

 Are you one who is bored easily? Find multiple activities that you enjoy.  Change up walking routes.  Attend a spinning class one time and a kickboxing class another time.

 Having comfortable workout clothes helps. Some find that good looking clothes makes a difference.  Course, this is an individual thing.

 I'm more of a loner.  Found that walking suited me well. At first this was for only a few minutes on weekends only. After awhile (many months) I challenged myself to walk two minutes longer, or go one additional block before turning for home. Then added one day mid-week.  Then added two mid-week days.  After a few years, found myself walking every day. Always brought along music which made this thoroughly enjoyable for me.  

If I felt like I didn't want to go for a walk, I got into my walking clothes, and told myself that after 10 minutes, I could turn around and go home.  Found that most times I elected to continue.

 RE: breakfast.  If you need to sleep to the last possible minute, go to bed earlier than you are now.  That's a sign of not enough sleep.  And, lack of sleep contributes to weight gain.  Get organized so that you can get a good night's sleep every night. I find that getting up at the same time every day (yep, weekends too) has made it much easier to do this.

Planning out your week's menu and exercise regimen really helps adhere to the commitment to good eating/exercise habits. Gotta actually write in what time to do the exercise or have the meal.

RE: meat at every meal.  Protein produces satiety, so meat isn't entirely a bad thing- unless you are attempting vegetarian eating regimen.  Can you get by with smaller portions of meat- and add to this non-meat proteins (lentils, beans, dairy, soy products, etc)? Are you consuming the meat because there's little else being served at the meal?   Perhaps you could consider adding a healthy serving of veggies (salad, side of a cooked veggie, etc) to it. 

 Above all, I found greater success adhering to exercise/proper eating regimen when I made just one or two small changes at a time.  Big changes tend to overwhelm me and I end up not making any changes at all.  But that's just me-  YMMV.

Hope this helps. 

 Good luck!

Irene.

Bohemiangrrl- that was very good, thoughtful advice.

Would suggest that this advice can also be used to distract when food craving gets to ya.

Irene.

Hey Bohemiangrrl:

I've seen you somewhere before!

"the habit of making up stories for inanimate objects"
You didn't strike me as being the Obsessive-Compulsive type.

It helps for me to schedule an appointment and then cycle to it. I did that commuting from home in the suburbs, to a film at New Parliament House, and back.

By the way, it's $13 a pack here or more (Canada).

I was not really the type who would so much take cigarette breaks at work, and since I can't drink due to the medications I take, I don't have that one to worry about. But...all my smoking was done in the evenings/nighttime around or at bedtime, anywhere from 4-5 cigs up to maybe 6,7 or 8 sometimes, along with marijuana. I am 50 now, and I knew that I was killing myself, especially smoking both together AND being overweight and out of shape. I was fooled into thinking that I COULDN'T go to sleep without smoking either weed or cigarettes.  One day I had an awakening. My eyes were open to so many things the day I let The Lord into my life. When I found The Lord and prayed for His guidance and His mercy and said to Him "Lord I'm yours, do with me what You will,"...well it might sound cliche but, a miracle took my life, because after that I had no desire to continue smoking and quitting just came so easily to me and everyday I try to remember to thank him for that, among many other things. I finally feel free from "the grip" of the nicotine and, of course, it doesn't hurt, either, to remind myself how much I love being a non smoker! I'll NEVER go back to smoking. And I dedicated the rest of my life to knowing Him!