Weight Loss NHS
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Flabby Daddy Needs Shrinking!

Hi Folks, I am a newbie here, I am a male aged 48 who is around 3st overweight. I work shifts and do a very sedentary job where I am chained to a desk. Finding the time to exercise is not going to be easy but I have gone out and bought a hybrid bicycle and the aim is tonight after work I will go for a cycle of 30 - 60 minutes. I have scheduled some time to commit to having a cycle five days out of seven over the next 12 weeks.

I have two teenage sons who call me flabby daddy because of the weight gain I have had over the last couple of years, I have got two slipped discs in my spine and have osteoarthritis in my hips so high impact exercise is a no go area for me.

Anyone in a similar position with hints tips and helpful suggestions for weight loss including any easy to prepare and cook recipes will be gratefully received, thanks.

5 Replies

Hi Roadhog!

I like your name, I'm wishing I'd thought of it! :)

Welcome to the forum, I'm sure one of the friendly admin types will be along to give you all the tips and tricks of the forum.

I was wondering if you had considered swimming? It's a great, low impact exercise. I find it works well for me as I have a slightly dodgy knee. The water keeps the pressure off nicely.

There is a section on recipes in the Topic on the right side of the screen, but I think the thing I would recommend most is a set of kitchen scales. Then weigh out your portions to be sure you're not eating too much. That was one of my biggest problems, eating 2 or 3 portions at each meal rather than one at a time! I was really surprised to see just how much I had been overeating, given my diet wasn't too bad to begin with. That and the snacking, but that's a whole separate issue! :O

I would also recommend the NHS 12 week plan. Even if you don't want to follow it as written it has lots of great information to get you started.

Good luck! :)


Hello and welcome 😊

You have got some good advice there from Vicky. 😊 Especially about portion control!!

Losing weight will benefit your arthritis and your back. You are right about low impact exercise. Cycling is excellent 😊

With regards to recipes, it depends how much you like to cook. I basically bulk up with extra veggies and make the meat/carbohydrate portion smaller. We also choose to go meat free several times a week, veggie curry/chilli/lasagne etc being very tasty 😊 The Hairy Dieters book, and Joe Wicks Lean in 15 are both good. 😊

Good luck!


Hi and welcome Roadhog :)

Take a look at the Pinned Posts section, to the right of your screen (bottom, if you're using a mobile) and have a look at the Welcome Newbies thread.

Look at the Topics section beneath that, for posts that could answer any questions you may have. Consider joining any, or all, of our challenges, as they're fun and motivating.

Join us for the Monday Group weigh-in. If you follow Zest and myself, you'll be notified when we post the threads. The latest weigh-in thread can always be found in the Events section, to the right of the home page.

Be active on the forum, as that's where we exchange ideas and get our daily dose of motivation and inspiration.

Wishing you all the best :)

1 like

Hello with my weight I have really problems with my knees so bad I use sticks I have been told to exercise in the swimming baths so I have joined the gym I find that really good hope this may help you Kim


Heya, I too have a slipped disc and have found yoga to be best for me right now. Good luck to you


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