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 Weight Loss in the UK
Exercise is essential for weight loss and overall health, but the best workout for weight loss depends on your fitness level, preferences, and goals. Most UK health professionals recommend combining cardiovascular exercise with strength training alongside a reduced-calorie diet. However, exercise alone typically produces modest weight loss — many people find that combining workouts with other weight management approaches, including prescription options for eligible adults, delivers better results. This guide covers effective exercise strategies and UK-licensed weight management options available to support your journey.
10,000+ calculations today · NHS-aligned thresholds · 100% free
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 Workouts for Weight Loss
Cardiovascular exercise remains one of the most effective workout types for weight loss. Brisk walking, running, cycling, and swimming all burn significant calories — typically 300–600 kcal per hour depending on intensity and body weight. The NHS recommends at least 150 minutes of moderate-intensity aerobic activity per week for general health.
Strength training is equally important and often overlooked. Resistance exercises build lean muscle mass, which increases resting metabolic rate and helps your body burn more calories throughout the day. Aim for 2–3 sessions per week targeting major muscle groups.
High-intensity interval training (HIIT) combines short bursts of intense effort with recovery periods. Research shows HIIT can produce similar weight loss to longer, moderate-intensity sessions in less time — making it effective for busy schedules.
Consistency matters more than intensity. A sustainable workout routine you'll maintain long-term beats an intense programme you abandon after weeks. Most successful weight loss combines regular exercise with dietary changes — calculate your starting point using our free BMI calculator to track progress alongside your fitness routine.
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.
Prescription Weight Management Options in the UK
For eligible adults, prescription weight loss medications can support exercise and diet efforts. The NHS funds weight management through specialist services, though access varies significantly by region. Mounjaro (tirzepatide) and Wegovy (semaglutide) are UK-licensed GLP-1 weight loss injections for adults with a BMI of 30 or above, or 27–29.9 with weight-related conditions.
Clinical trials show these medications help reduce appetite and food cravings, making it easier to maintain a calorie deficit alongside your workout routine. Saxenda (liraglutide) is also available — a daily injection option. Private prescribing is available through UK-licensed online prescribers if NHS access isn't available in your area.
Try our free GLP-1 weight loss calculator to explore potential weight loss outcomes at different doses, and speak with your GP about whether prescription weight loss treatment is suitable 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 workout to lose weight fastest?
High-intensity interval training (HIIT) and strength training combined with cardiovascular exercise produce the best results. However, the "best" workout is one you'll do consistently. A moderate routine you maintain beats an intense programme you quit. The NHS recommends 150 minutes of moderate aerobic activity plus 2–3 strength sessions weekly.
Can I lose weight with exercise alone, without changing my diet?
Exercise alone typically produces modest weight loss — roughly 0.25 kg per week without dietary changes. For meaningful weight loss, the NHS recommends combining regular exercise with a reduced-calorie diet. Most successful weight loss journeys involve both lifestyle changes and, for eligible adults, prescription support.
How long before I see weight loss results from working out?
Most people notice small changes within 2–3 weeks, though significant visible results typically take 6–8 weeks of consistent exercise and healthy eating. Use our free progress tracker to log your workouts and weight regularly — seeing progress recorded motivates continued effort.
Are prescription weight loss injections like Mounjaro suitable if I exercise regularly?
Yes. Prescription GLP-1 medications work alongside your fitness routine. They help reduce appetite and cravings, making it easier to maintain the calorie deficit needed for weight loss. Your prescriber will assess whether you're eligible based on your BMI and health conditions.
How do I know if I'm eligible for NHS weight loss medication?
You typically qualify for NHS specialist weight management services if your BMI is 30 or above, or 27–29.9 with weight-related health conditions. Speak with your GP, who can refer you to your local tier 3 weight management service. Use our free BMI calculator to check your current BMI and understand your starting point.
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.