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 Workout For gradual weight management
The most effective workouts for gradual weight management combine high-intensity cardio with resistance training, alongside a reduced-calorie diet. While exercise is crucial for weight management in the UK, research shows that sustainable weight loss typically requires both lifestyle changes and, in some cases, prescription support. This guide covers evidence-based workout approaches, realistic expectations, and how to track your progress effectively using our free BMI calculator and progress tracker to monitor both weight and fitness improvements.
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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.
High-Impact Workouts That Burn Calories Fastest
High-intensity interval training (HIIT) burns the most calories in the shortest time. Studies show HIIT can burn 25–30% more calories than steady-state cardio in the same duration, due to excess post-exercise oxygen consumption (EPOC). A 30-minute HIIT session typically burns 250–400 kcal depending on intensity and body weight.
- Running sprints or cycling intervals: 8–10 rounds of 30-second max effort, 30-second recovery. Burns approximately 300–350 kcal.
- Jump rope circuits: 15–20 minutes continuous or interval work. Burns approximately 250–350 kcal.
- Boxing or kickboxing: 45 minutes high intensity burns 400–500 kcal.
- Rowing machine intervals: 20–30 minutes mixed intensity burns 300–400 kcal.
The key to gradual weight management is creating a consistent calorie deficit. The NHS recommends losing 0.5–1 kg per week, which requires approximately 500 kcal daily deficit through diet, exercise, or a combination. Exercise alone rarely achieves this — diet is the primary factor.
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.
Combining Exercise With Weight Management Support
For gradual weight management results in the UK, evidence shows that combining exercise with prescription weight management support can be more effective than exercise alone. GLP-1 weight loss injections may support faster weight loss by helping reduce appetite and food cravings alongside your workouts. Our free GLP-1 weight loss calculator can help you understand potential outcomes when combining medication with exercise.
Resistance training is equally important — 3 sessions per week of strength work (weights, bodyweight exercises, resistance bands) preserves muscle mass during weight loss, prevents metabolic slowdown, and improves body composition. Combined with calorie deficit nutrition and tracked using our progress tracker, this creates a comprehensive gradual weight management strategy.
Consistency matters more than intensity. A sustainable approach combining moderate-intensity exercise 5–6 days per week (150–300 minutes), resistance training 3× weekly, and a 500 kcal daily deficit delivers reliable results. Track your progress using our free progress tracker to stay motivated and adjust your approach based on actual results rather than assumptions.
Before starting any intensive exercise programme, especially if you're significantly overweight, consult your GP to ensure it's safe for you. They can also discuss whether prescription weight management options align with your goals and health profile.
- 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 fastest workout for weight loss?
HIIT (high-intensity interval training) burns the most calories per minute and increases metabolism for hours after exercise. A 30-minute HIIT session burns 250–400 kcal depending on intensity. However, sustainable gradual weight management requires combining exercise with a reduced-calorie diet — exercise alone typically accounts for only 20–clinically studied weight loss results.
How much exercise do I need for gradual weight management?
The NHS recommends at least 150 minutes of moderate-intensity cardio weekly, plus resistance training 3× per week. For gradual weight management, aim for 300+ minutes weekly combined with a 500 kcal daily calorie deficit. This typically produces 0.5–1 kg weekly loss, which is the safe, sustainable rate.
Can I lose weight with exercise alone?
Exercise alone is very slow for weight loss — you'd need to burn 500 kcal daily through exercise alone to lose 0.5 kg weekly, which is unrealistic for most people. Combining moderate exercise with dietary changes and potentially prescription weight management support is far more effective.
Is gradual weight management with exercise safe?
Losing more than 1 kg per week isn't recommended without medical supervision, as it risks muscle loss and nutritional deficiency. Work with your GP to set realistic goals. If you're significantly overweight, start with moderate intensity to protect your joints.
How do workouts compare to weight loss injections like Wegovy?
Clinical trials show Wegovy helps achieve approximately clinically studied weight loss on average alongside diet and exercise. Exercise alone typically produces 5–10% loss. For gradual weight management, combining exercise with prescription support (if eligible and recommended by your GP) often works better than either approach alone. Use our GLP-1 calculator to explore potential outcomes.
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.