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 Training For Weight Loss — What Works
The best training for weight loss combines cardiovascular exercise, strength training, and consistency rather than intensity alone. Most people achieve sustainable results through a combination of regular physical activity and dietary changes. The NHS recommends at least 150 minutes of moderate-intensity activity per week, alongside muscle-strengthening exercises. If you're considering prescription weight loss medication alongside exercise, understanding how training complements these options can help you achieve your goals more effectively.
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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.
Most Effective Training Methods for Weight Loss
Cardiovascular training is essential for weight loss. Brisk walking, jogging, cycling, and swimming burn calories during exercise and increase overall daily expenditure. Aim for 150 minutes of moderate-intensity cardio weekly—the NHS standard for weight management.
Strength training builds muscle, which increases resting metabolic rate. You don't need a gym; bodyweight exercises, resistance bands, or weights twice weekly are effective. Combining cardio and strength training typically produces better weight loss results than cardio alone.
Consistency matters more than intensity. A sustainable routine you'll maintain long-term outperforms intense bursts followed by inactivity. Many people find success with 30–45 minutes most days rather than occasional intense sessions. Use our free progress tracker to monitor both weight and fitness improvements over time.
If you're considering prescription weight loss medication as part of your approach, combining it with regular training amplifies results. Our GLP-1 weight loss calculator can help you understand potential outcomes when combining exercise with medication support.
Clinically BackedWeight Loss
No appointments. No waiting rooms. Just care — from a UK-regulated online pharmacy.
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.
Weight Management UK: Combining Exercise With Other Approaches
Exercise alone typically produces modest weight loss (around 2–3 kg without dietary change), but combined with reduced calorie intake, results improve significantly. The NHS recommends pairing physical activity with a balanced, reduced-calorie diet for best outcomes.
For some people, prescription weight loss medication alongside training provides additional support. Medications like Mounjaro and Wegovy are available through NHS specialist services or private prescribing, and are designed to work alongside lifestyle changes, not replace them.
Calculate your current BMI using our free BMI calculator to understand where you stand, then discuss the right combination of training, diet, and potentially medication with your GP. Individual results vary based on genetics, health conditions, and adherence to your chosen approach.
- 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 much training per week do I need to lose weight?
The NHS recommends at least 150 minutes of moderate-intensity aerobic activity weekly, plus muscle-strengthening exercises twice a week. However, more activity typically produces better results. Start with what's sustainable for you and gradually increase duration or intensity.
Is strength training or cardio better for weight loss?
Both are important. Cardio burns calories during exercise; strength training builds muscle and boosts resting metabolism. Combining both produces superior results compared to either alone. A balanced approach of 3–4 cardio sessions and 2 strength sessions weekly is ideal for most people.
Can I lose weight with training alone, without changing my diet?
Training alone typically produces only 2–3 kg weight loss. Sustainable weight loss requires a calorie deficit, which is most easily achieved by combining training with dietary changes. The NHS recommends both exercise and reduced-calorie diet together.
How long before I see results from training for weight loss?
Most people notice changes within 4–6 weeks of consistent training and dietary changes. Initial loss is often rapid (partly water weight), then steadies to around 0.5–1 kg per week. Keep a progress log to track both weight and fitness improvements.
Should I combine training with prescription weight loss medication?
Yes—prescription medications like Mounjaro and Wegovy are designed to work alongside training and diet, not replace them. The NHS recommends combining medication with lifestyle changes for best results. Discuss with your GP whether medication might support your weight management approach.
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.