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 Weight Loss Workouts for UK Adults
The most effective weight loss workouts combine cardiovascular exercise with resistance training to burn calories, build muscle, and support sustainable weight management. Exercise alone rarely produces significant weight loss without dietary changes, but it's a crucial component of any weight loss programme. This guide covers evidence-based workout approaches recommended by NHS health professionals, how to structure your routine, and how fitness fits alongside other weight management strategies including prescription options available to 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.
Most Effective Workouts for Weight Loss
Cardiovascular exercise burns the most calories during activity. Brisk walking, running, cycling, and swimming at moderate to vigorous intensity (where you can talk but not sing) are all highly effective. Aim for at least 150 minutes of moderate-intensity cardio per week, or 75 minutes of vigorous-intensity activity. These targets align with NHS guidance for weight management.
Resistance training builds muscle, which increases resting metabolic rate — meaning you burn more calories even at rest. Strength work 2–3 times weekly using weights, resistance bands, or bodyweight exercises (squats, push-ups, planks) supports long-term weight loss success. Combining both cardio and resistance creates superior results compared to either alone.
High-intensity interval training (HIIT) alternates short bursts of intense effort with recovery periods. Studies show HIIT burns calories efficiently in shorter timeframes and may improve insulin sensitivity — beneficial if you're managing weight to reduce type 2 diabetes risk. Sessions of 20–30 minutes, 2–3 times weekly, can be effective.
The NHS recommends combining exercise with a reduced-calorie diet for sustainable weight loss of 0.5–1 kg per week.
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.
Exercise and Weight Loss Context
Exercise supports weight loss through calorie burning and metabolic improvements, but sustainable weight loss requires a calorie deficit — typically achieved through diet, exercise, or both combined. For adults managing weight to address health conditions like type 2 diabetes or high blood pressure, adding structured physical activity strengthens outcomes significantly.
For some UK adults, prescription weight loss medication alongside exercise and diet provides additional support when lifestyle changes alone haven't achieved adequate results. Our GLP-1 weight loss calculator can help estimate potential outcomes when combining exercise with medication options available through NHS specialist services or private prescribing. Always discuss your weight loss approach with your GP to ensure it's safe and suited to your individual health.
- 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 exercise do I need to lose weight?
The NHS recommends at least 150 minutes of moderate-intensity activity weekly, combined with strength training 2–3 times per week. However, weight loss depends primarily on creating a calorie deficit through diet — exercise enhances this but alone rarely produces significant loss without reduced calorie intake.
Is cardio or weights better for weight loss?
Both are valuable. Cardio burns calories during exercise; weights build muscle, which increases resting metabolic rate. Combining both is more effective than either alone. A mix of 150 minutes cardio weekly plus 2–3 resistance sessions produces optimal results.
Can HIIT help me lose weight faster?
HIIT (high-intensity interval training) is time-efficient and burns calories effectively in shorter sessions. It may also improve insulin sensitivity. However, total calorie deficit remains the primary driver of weight loss — HIIT works best combined with dietary changes and sustainable for your fitness level.
Do I need to exercise to use weight loss medication?
Prescription weight loss medications like Mounjaro and Wegovy work best alongside exercise and a reduced-calorie diet. They're not a replacement for lifestyle changes. Your prescriber will discuss combining medication with physical activity for best results.
What if I can't exercise — can I still lose weight?
Yes. Weight loss is primarily driven by calorie deficit, which can be achieved through diet alone. Exercise enhances results and provides health benefits, but isn't essential for weight loss. Always discuss your individual situation with your GP if exercise isn't currently possible.
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.