I recently had my first cervical herniation, same discs. Once cleared by my neurologist to lift I just modified my form so I could lift without engaging my neck (keeping it relaxed). Because I'm rehabbing with this I largely avoid free weights, using light weight and mostly pulleys and machines. Because I already avoided deadlifts (instead I do hyperextensions) and unsupported rows (instead I do chest supported rows) because of low back degenerative discs I only had to give up two exercises for which I also found substitutes:
1) instead of FREE WEIGHT or SMITH squats I use a standing Icarian squat/hack squat because the neck is either supported (hack) disengaged (squat)
2) instead if single arm dumbbell rows I do a kneeling variant with cables
As for losing weight, that's cardio (do steady state non-HIIT on something low impact like an elliptical or recumbent bike) but mostly DIET, where you try to keep your mouth out of the equation.