I want to get fitter and lose some weight - my goal when I hit 50, in two years time is to lose about 10kg, and I don't want to feel puffed out when running for 20 minutes straight. It would be great if I could complete a half marathon. So I don't think my expectations are that high given the time span.

First a bit of background.

I'm 47yo and currently weigh 94kg, I've smoked for the best part of my life, but now take nicotine pills, which seem to work for me pretty well. I still have the odd puff, but seem to manage, with my addiction. I enjoy drinking and would consume 4 or 5 bottles of wine over a weekend, and not that keen to give that up.

For the past 4 or 5 months I've been running/walking approx 2.5km three times a week (20 minutes per session), I also ride my bike 40 minutes a day to work. I think I eat quite healthy. I'll start the day with a freshly squeezed juice, maybe have a white coffee at morning tea, and eat a salad or soup for lunch and eat what my wife puts on the table for dinner - usually, meat and three veg - she's a bit of a hippy so I believe I eat well.

I've been losing some weight - but it seems very slow, maybe 1kg per month. More recently I've been doing my run/walk everyday - and I've had better results, but it's been a bit of a hard slog. I also go for a surf maybe once a fortnight, I'd surf more often but conditions are not always what I want. I refuse to go to the gym as I don't believe I need to go to an institution to get fit, and would prefer some home grown techniques to achieve my goal.

I guess there are a few other seabreezers like me. Does anyone have any other tips or tricks that I can do that will get me into shape a little faster, without adjusting my lifestyle too drastically.