Weight Loss NHS
73,627 members39,402 posts

Feeling bad

Just joined, not sure what to do.

I'm Patrick, 111kg, 39, never been this heavy before and want to change for good. Starting the NHS 12 week plan today and hoping to stick to it. Tried before but never finished. I also did the Couch to 5K before but then damaged my feet, but willing to try again. I like walking and cycling but I supposed if I'm being honest with myself, I just eat too much!

7 Replies

Hi and welcome, Patrick :)

Don't feel bad, I was much heavier than you when I started, but I've successfully lost weight and taken up running and cycling. If I can do it as a 60 yr old Granny, then I'm quite sure that you can do it, as a young stripling ;)

Take a look at the Pinned posts section to the right of your screen (bottom if you're using a mobile), or in the drop down on the 'Posts' page (it says 'arrange by'). Read the Welcome Newbie thread, then move through to the challenges, where we hope you'll find at least one that will appeal to you.

Move down to the Topics, to find a variety of threads, collated into specific topics for ease of access and we ask that you also 'file' your own threads, so that others won't miss your important news.

Take a look at the NHS 12 week plan, as a lot of people have been successful with it, making sure to enter your details into the BMI calculator, to get a calorie allowance tailored to your personal requirements. Don't forget to take your starting measurements and a 'before' picture, as they can be very motivating on days that the scales refuse to co-operate.

We run a weigh-in every day of the week and you'd be very welcome to join one of them. The threads can always be found in the Events section, to the right of the HOME page, bottom on a mobile.

We also run a Daily Diary, where we share our meal and exercise plans for the day. It's a great place to get ideas and to keep us focused. The link can also be found in Events.

Be aware, that the HU app doesn't give you access to all of our important features, so we advise that you use the full website page.

We've found that to get the best out of this community, we need to be active on the forum, as it's where we exchange information, get motivation and inspiration and make friends. We hope that you'll join us here, regularly, too.

It's only left for me to wish you well on your journey :)


Hi Patrick and welcome. Thanks for posting.

The 12 week plan worked for me and I'm about half way, going through it again.

As you say, getting the portion sizes down and your calories to the correct level is key. Exercising is a good add-on if you can manage it but not something to stress about. Have you used the NHS BMI calculator to get your calorie range?

If an administrator hasn't already replied then they will, supplying lots of information on how to make the best of this forum.

Good luck!

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Hi, thanks very much for the reply. I have used the BMI calculator, but the lower end of the scale of my recommended daily calorie intake is nearly 500 kcal over the recommended 1,900 for men on the 12 week plan. I feel like I should aim for that, rather than the BMI figure, the upper end of which is over 3,000 kcal (!?). Is that a bad idea?

Thanks for your advice, will start with the portion sizes then!


That's definitely a bad idea, Patrick! You need to eat, as much as you can, while still losing weight.

Have a look at this for an in-depth explanation



Thanks, maybe that's why I've failed in the past. Will stick to RDI as advised by BMI calculator. Thanks v much


I wish mine had been 500 over :) would have made my journey even more fun ;)

I know it seems backward but I've seen so many people come here, failing to lose weight, then being pleasantly surprised after moving upwards into the BMI range.

If you haven't had a chance to read the link that moreless supplied, I suggest that it's well worth taking the time.

All the best.


Thanks, well worth reading

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