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 Schedule For Weight Loss
A structured workout schedule is one of the most effective ways to support weight loss alongside a balanced diet and lifestyle changes. The NHS recommends that adults get at least 150 minutes of moderate-intensity aerobic activity per week, combined with strength training twice weekly. However, the "best" schedule depends on your current fitness level, available time, and personal preferences. This guide explains evidence-based workout structures that work for weight management in the UK, and how to combine exercise with other weight loss strategies for sustainable results.
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.
Recommended Weekly Workout Structure For Weight Loss
The NHS advises a combination of cardiovascular exercise and resistance training for optimal weight loss and health. A balanced weekly schedule typically includes:
- Aerobic activity: 150 minutes of moderate intensity (brisk walking, cycling, swimming) or 75 minutes of vigorous intensity (running, HIIT) spread across the week
- Strength training: 2 days per week targeting all major muscle groups — builds muscle mass, which increases resting metabolic rate
- Flexibility work: Yoga or stretching 1–2 times weekly to improve mobility and reduce injury risk
- Rest days: At least 1–2 complete rest days weekly — recovery is essential for sustainable progress
A practical example: Monday and Thursday strength training (30–45 minutes each), Tuesday, Wednesday, Friday cardio (30–40 minutes each), Saturday active recovery (walking, yoga), Sunday rest. Individual results vary based on consistency, intensity, and overall calorie management.
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 Strategies
Exercise alone is rarely enough for significant weight loss — it must be combined with dietary changes and lifestyle improvements. Evidence shows that a calorie deficit of approximately 500 kcal per day alongside regular exercise typically results in sustainable loss of around 0.5–1 kg per week. Use our free BMI calculator above to establish your starting point and track progress. For some people, prescription weight management options like GLP-1 medications may be recommended by your GP as part of a comprehensive weight loss programme that includes exercise and dietary changes. Your prescriber will assess whether treatment is appropriate for your individual circumstances.
- 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 often should I exercise per week for weight loss?
The NHS recommends minimum 150 minutes of moderate aerobic activity weekly plus strength training twice weekly for effective weight loss. However, consistency matters more than perfection — even 100–120 minutes weekly combined with a calorie deficit produces results. Start where you are and gradually increase duration and intensity.
Is cardio or strength training more important for weight loss?
Both are essential. Cardio burns calories during exercise; strength training builds muscle, which increases resting metabolism. A combination is most effective. Aim for 150 minutes cardio plus 2 strength sessions weekly for best results alongside dietary changes.
Can I lose weight with exercise alone, without changing my diet?
Exercise supports weight loss but dietary changes are crucial for significant results. You cannot out-exercise a poor diet — a calorie deficit requires reducing intake. The most sustainable approach combines regular exercise (150+ minutes weekly) with balanced, calorie-controlled eating.
What's the best time of day to exercise for weight loss?
The best time is when you'll be consistent and can maintain effort. Morning exercise may slightly boost metabolism, but studies show overall activity volume matters more than timing. Choose a schedule you can stick to long-term — consistency trumps optimal timing.
How long before I see weight loss results from exercise?
Most people notice changes within 2–4 weeks of consistent exercise combined with a calorie deficit. Weight loss typically becomes measurable around week 3–6. Track progress using our free progress tracker — measurements and how clothes fit often change before the scale does. ```
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.