The UK's most complete GLP-1 guide
Every Question Answered. Every Side Effect Explained.
- How GLP-1 medications work
- Mounjaro vs Wegovy compared
- Injection instructions
- Side effects & solutions
- What to eat on treatment
- FAQs answered
Free tracker included with every download this week
Best Exercise Schedule For Weight Loss
The best exercise schedule for weight loss combines regular physical activity with a calorie deficit, and works most effectively when tailored to your lifestyle and fitness level. The NHS recommends that adults aim for at least 150 minutes of moderate-intensity aerobic activity per week, plus strength training twice weekly. However, the "best" schedule is one you'll stick to consistently. Whether you're managing your weight management uk goals through exercise alone or alongside other approaches like prescription weight loss medication, a structured routine helps build healthy habits that last.
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Calculate Your BMI Instantly
Enter your height and weight below. Supports both imperial (stone & lbs) and metric (kg). Results include NHS category, healthy weight range, and ethnicity adjustments.
What Is BMI and Why Does It Matter?
Body Mass Index (BMI) is the most widely used screening tool for assessing whether your weight falls within a healthy range. Used by the NHS, GPs, and weight management services across the UK, BMI provides a quick snapshot of your weight relative to your height. The formula is simple: your weight in kilograms divided by your height in metres squared (kg/m²).
While BMI isn't a perfect measure — it doesn't account for muscle mass, bone density, or fat distribution — it remains the standard first step in identifying potential weight-related health risks including type 2 diabetes, cardiovascular disease, high blood pressure, and certain cancers.
The NHS also recommends adjusted thresholds for people of South Asian, Chinese, or Black African heritage — a BMI of 23 or above is classified as overweight, and 27.5 as obese. Our calculator includes this adjustment as a one-click toggle.
Effective Exercise Patterns for Sustainable Weight Loss
The most effective exercise schedules for weight loss follow these evidence-based principles:
- Frequency: Aim for 5 days per week of structured activity. This allows recovery time while maintaining consistency.
- Duration: Start with 30–45 minutes per session. The NHS weight loss guidance suggests this is achievable for most people and creates meaningful calorie burn.
- Type: Combine cardiovascular exercise (brisk walking, cycling, swimming) with resistance training (weights, bodyweight exercises). Cardio burns calories during activity; strength training builds muscle, which increases resting metabolic rate.
- Intensity: Moderate intensity means you can talk but not sing during activity. High-intensity interval training (HIIT) 1–2 times weekly can boost results but isn't essential.
A sample week: Monday–Friday moderate cardio (30–45 mins), plus Tuesday and Thursday resistance sessions (20–30 mins). Weekend rest aids recovery and prevents burnout, making your schedule sustainable long-term.
Clinically BackedWeight Loss
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How It Works
Three simple steps to understand your weight and take action.
Enter your height and weight in our free calculator. Get your BMI, NHS category, healthy weight range, and ethnicity-adjusted thresholds instantly.
If your BMI suggests you're overweight or obese, explore our GLP-1 calculators to project potential weight loss on Mounjaro or Wegovy.
Use our progress tracker to log your weight weekly, visualise your journey with charts, and stay motivated — all stored privately in your browser.
Free Weight Loss Tools & Guides
Everything you need to understand your weight, explore medication options, and track your progress — completely free.
How Exercise Works With Other Weight Loss Approaches
For many people, exercise alone creates modest weight loss—typically 0.5 kg per week at a sustainable deficit. If you're exploring prescription weight loss options like GLP-1 weight loss medication or other weight loss injections uk, exercise becomes even more powerful. These medications work alongside lifestyle changes, not instead of them. The combination of reduced appetite (from the medication) plus consistent exercise and a balanced diet creates better outcomes than any single approach alone.
Track your progress with our free progress tracker to see how exercise impacts your weight over weeks and months. Many people also use our free BMI calculator to monitor changes in their health metrics as they become more active—sometimes your BMI improves even before the scale shifts significantly, due to increased muscle mass.
- Dual GIP/GLP-1 receptor agonist
- Up to 22.5% body weight loss (SURMOUNT-1)
- Weekly injection, dose escalation over 20+ weeks
- Available via private prescription in the UK
- Doses: 2.5mg → 5mg → 7.5mg → 10mg → 12.5mg → 15mg
- GLP-1 receptor agonist
- Up to 15–17% body weight loss (STEP trials)
- Weekly injection, 5-step dose escalation
- NHS & private prescription available
- Doses: 0.25mg → 0.5mg → 1mg → 1.7mg → 2.4mg
Mounjaro vs Wegovy: Head-to-Head
A side-by-side comparison of the two most popular GLP-1 weight loss medications available in the UK.
| Feature | Mounjaro | Wegovy |
|---|---|---|
| Drug class | Dual GIP/GLP-1 agonist | GLP-1 agonist |
| Active ingredient | Tirzepatide | Semaglutide |
| Avg. weight loss | 15–22.5% | 12–17% |
| Key trial | SURMOUNT-1 (2022) | STEP 1 (2021) |
| Max dose | 15 mg weekly | 2.4 mg weekly |
| Escalation period | 20–32 weeks | 16–20 weeks |
| Administration | Weekly injection (pen) | Weekly injection (pen) |
| NHS availability | Private prescription only | NHS & private |
| Approx. private cost | £150–£250/month | £150–£300/month |
| Common side effects | Nausea, diarrhoea, constipation | Nausea, vomiting, diarrhoea |
Data sourced from SURMOUNT-1 and STEP 1 clinical trials. Costs are approximate and vary by provider. Always consult a prescriber.
Am I Eligible for Weight Loss Medication?
In the UK, eligibility for GLP-1 weight loss medications like Mounjaro and Wegovy is based on your BMI and overall health profile.
- BMI of 30 or above (obese)
- Age 18 or over
- No contraindicated conditions
- Committed to lifestyle changes
- BMI of 27 or above
- Plus type 2 diabetes
- Or high blood pressure
- Or obstructive sleep apnoea
Use our BMI calculator to check whether your BMI falls within the eligible range.
How We Built These Tools
Every calculator and guide on myweightcheck is built with accuracy and transparency in mind. Our BMI calculator uses the standard WHO formula with NHS-aligned category thresholds. Our GLP-1 projections are modelled on published clinical trial data from SURMOUNT and STEP studies.
All data stays on your device. We don't require sign-ups, and we don't store your health information on any server. Your progress tracker saves data locally in your browser using localStorage, so only you can see it.
We're based in the UK and our tools are designed specifically for UK users — supporting stone & lbs by default, referencing NHS guidelines, using NICE-approved medication data, and linking to GPhC-registered pharmacies.
Frequently Asked Questions
Common questions about BMI, weight loss medications, and our free UK tools.
How long does it take to see weight loss results from exercise?
Most people notice changes within 4–8 weeks of consistent exercise, though the scale may move slowly at first. Muscle weighs more than fat, so you might feel stronger and look different before significant weight loss shows. Nhs weight loss guidance emphasises that sustainable progress is 0.5–1 kg per week when combined with a calorie deficit.
What if I don't have time for 150 minutes weekly?
Start with what fits your schedule—even 75 minutes of vigorous activity or 3 sessions of 30 minutes weekly has health benefits. Consistency matters more than perfection. Short, intense sessions (HIIT) can be effective in 15–20 minutes if you're time-limited.
Should I exercise before or after eating for weight loss?
Exercise on a light stomach or after a light meal works for most people. Fasted exercise isn't necessary for weight loss—focus on total calorie balance and activity consistency instead. Eat enough to fuel your workouts and avoid excessive fatigue.
Can exercise alone lead to significant weight loss?
Exercise supports weight loss but works best with dietary changes. A 500 kcal daily deficit (through diet plus exercise) typically yields 0.5 kg loss weekly. Our free weight converter and BMI calculator help you track whether your current approach is working.
Is strength training necessary for weight loss?
While cardio burns immediate calories, strength training builds muscle, which increases resting metabolism. The NHS recommends both for best results. Muscle also improves body composition—you can lose fat while gaining muscle, which doesn't always show on the scale but improves health metrics significantly.
Ready to take control of your weight loss journey?
Start with a free BMI check, explore your GLP-1 options, or begin tracking your progress today. No sign-up. No cost. Just results.