Smoking and weight problem. And help.

HELLO, BRICK WALK FOR TWENTY MIN TWO TIMES A DAY. BLAND DIET WITH LOTS OF SALAD, FRUITS N VEGETABLE. LEAST OIL N SPICES.AVOID SPICY FRIED GREASY JUNK FOOD OR FOOD FROM OUTSIDE. MOUSAMI JUICE WATERMELON JUICE BUTTER MILK FRESH CURD ETC ARE BENIFICIAL. FOR QUITE SMOKING AT PRESENT WHEN U WANT TO LOOSE WEIGHT IS DIFFICULT AS TO DIVERT AT NIGHT U NEEDS PLENTY OF FOOD MEANS VEGETABLE SANDWICH, POHA, UPMA ETC AS NIGHT IS VERY LONELY. NOW A DAY IN INDIA YOU GOT NICOTINE PATCHES 24 MG TO PUT ON ARM OR FORAME FOR THREE WEEKS. BUT NO VARITY OF TOBACCO. TO PROMISE YOUR SELF. THAN 12 MG TO PUT FOR THREE WEEKS BUT NO VARITY OF TOBACCO. THEIR AFTER 6 MG FOR THREE WEEKS. N NO TOBACCO. ONE PERSON IS NEEDED WITH U AT LEAST AT NIGHT , IN YOUR ROOM OR ANY OTHER PLACE NO KIND OF TOBACCO WILL BE THEIR. OK.