Congrats on quitting smoking! That is such a huge thing for your health and if you can do that, you can do anything (you definately have a great amount of will power). For your weight, the girls here have a lot of great advice. I have seen a number of people have success be writing down what they eat to actually see what there eating habits are. After you know what you are normally eating, try to replace a few things with healthier items, such as Coke with Diet coke or water, whole milk with low fat milk, cookies with rice cakes (they actually make ones that taste good now) or fruit. Just make sure you have a good balance of carbs, fat and protein (usually about 40, 30, 30). For some people cutting carbs works, but for most it is not sustainable, and since you are so active, you need those carbs when you're biking.

To help yourself see the improvements you're making without looking at the scale, get out one of those clothe tape measures and measure a few areas such as your waist, hips, chest. Write the numbers down, and in 2-4 weeks remeasure and see if you've made any changes. With the amount of exercise you're doing, I'll bet that you'll see some changes.

As far as the BMI and recommended weights go, I hate them. Using myself as an example, according to the formula doctors use to determine what the ideal body weight is, I should lose about 10lbs to be ideal, meaning that I could be lower than that and still be healthy. Now I wear a size 3/4, you can see my hip bones when I'm standing up, and my family is freaking out because my cheeks are getting hollow. The reason why my weight is above what is recommended is that my body fat % is at most 15% (that's what it was a year ago before I started doing any triathlons). The BMI does not take into account body composition, all it does is allow an easy way to standardize the numbers for comparision, no matter what the height. I really wish there was an easier, more accurate way to measure body fat as that is closer to someones health status and their risk than BMI.

Okay, now to get off my soap box about BMI and weight, once again, congrats on stopping smoking and keep exercising, the weight will come off eventually, and even 10lbs can make a huge difference both in your health and how you feel. Keep us updated