I am 1.83 m. tall. After I quit smoking I went up to 110 kgs this winter ( I was wearing my own PFD full time <img src="/images/graemlins/smile.gif" alt="" />).

Three months ago I have changed my eating habit. Around here we eat a lot of bread (white- like french bread). I stopped eating bread first, then rice, then potatoes. I tried eating more vegetables than red meat. I am now 92 kgs. My goal is going back to 80 kgs.

I didn't do extra exercise till I got back to 98 kgs. When I became 98 kgs I began walking to work (5.5 kms - 11 kms round trip). After one week of walking I switched to bike riding.

So I pedal 11 kms everday. Not much but it is a good exercise.

I wake up at 05 AM everyday and take the dog out. Well it is a 13 week old Belgian Malinois and you cannot believe how much energy of yours it will consume in an hour!!! I go out again at 07PM for another two hours.

Vegetables cooked with olive-oil, fish, lots of water, less alcohol, yogurt and lots of fruits will make you feel better. Look around the Mediterranean coast and you will see people eating these.

Burak