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
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Best Gym Workout For Weight Loss
Exercise is a crucial part of any weight loss strategy, but for many people in the UK, combining gym workouts with other approaches — including prescription weight management medication if eligible — delivers better results. This guide explains the most effective gym workouts for weight loss, how to combine exercise with dietary changes, and what prescription weight loss options are available through the NHS or private prescribing for eligible UK adults.
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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 Gym Workouts for Weight Loss
The most effective gym workouts for weight loss combine cardio, resistance training, and high-intensity interval training (HIIT). Here's what the evidence shows:
- Cardiovascular exercise: 150 minutes of moderate-intensity cardio per week (brisk walking, cycling, swimming) burns calories and supports heart health
- Resistance training: 2–3 sessions per week builds muscle, which increases resting metabolic rate and helps sustain weight loss long-term
- HIIT workouts: Short bursts of intense effort followed by recovery periods burn more calories in less time and boost metabolism for hours afterward
- Consistency matters: A sustainable routine you'll stick with is far more effective than an intense programme you'll abandon
The NHS recommends combining exercise with a reduced-calorie diet for best results. Calculate your personal BMI using our free BMI calculator above to understand your starting point, then combine your gym routine with realistic dietary changes to achieve sustainable weight 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.
Prescription Weight Loss Options in the UK
For adults who are overweight or obese and eligible, prescription weight loss medication may be recommended alongside exercise and diet changes. Three medications are currently licensed in the UK for weight management:
- Mounjaro (tirzepatide): A once-weekly injection that activates dual GLP-1 and GIP pathways. Clinical trials showed average weight loss of approximately 15–21% of body weight.
- Wegovy (semaglutide): A once-weekly GLP-1 injection. Evidence suggests average weight loss of around 15% of body weight.
- Saxenda (liraglutide): A daily injection option. Clinical data supports meaningful weight loss when combined with lifestyle changes.
These medications are prescription-only and require a clinical assessment. Try our free GLP-1 weight loss calculator to explore how medication might support your weight loss journey if eligible.
Eligibility for prescription weight loss treatment in the UK depends on your BMI and health profile. You may be eligible if you have a BMI of 30 or above, or 27–29.9 with weight-related health conditions such as type 2 diabetes, high blood pressure, or sleep apnoea.
NHS access: Referral to a specialist tier 3 weight management service through your GP. Availability varies by region and waiting lists can be lengthy.
Private access: Online consultation with a UK-licensed prescriber, no GP referral needed, prescription dispensed by a registered pharmacy.
Speak to your GP about whether prescription weight loss medication might be suitable alongside your gym routine and dietary changes. They can assess your individual eligibility and discuss which option is right for you.
- 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.
What's the best gym workout for losing weight fast?
Combining cardio, resistance training, and HIIT is most effective. However, "fast" weight loss (more than 1–2 lbs per week) isn't sustainable. The NHS recommends steady weight loss of 0.5–1 kg weekly, achieved through consistent exercise and a reduced-calorie diet. Rapid loss risks muscle loss and nutritional deficiency.
Can gym workouts alone lead to significant weight loss?
Exercise alone is less effective than exercise combined with dietary changes. To lose weight, you need a calorie deficit—typically 500 kcal daily for 0.5 kg weekly loss. Gym workouts contribute to this deficit, but most weight loss comes from eating fewer calories. Combine your workouts with a balanced, reduced-calorie diet for best results.
How does prescription weight loss medication fit with gym workouts?
For eligible UK adults, prescription medications like Mounjaro and Wegovy may complement gym workouts by reducing appetite and supporting fuller feelings after meals. These medications are most effective when combined with exercise and dietary changes, not as a replacement. Your GP can assess whether you qualify based on your BMI and health profile.
How often should I go to the gym to lose weight?
The NHS recommends at least 150 minutes of moderate-intensity exercise weekly, plus resistance training 2–3 times per week. This might mean 3–5 gym sessions weekly depending on duration and intensity. Consistency matters more than extreme effort—a realistic routine you'll maintain long-term outperforms an unsustainable intensive programme.
What if my gym routine isn't working alone?
If you're exercising regularly but weight loss plateaus, consider: checking your calorie intake (use a food diary), consulting a nutritionist, varying your workout routine, and speaking to your GP about other support. For eligible adults in the UK, prescription weight loss medication combined with exercise and diet may help. Your GP can discuss whether this is appropriate for your situation.
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.