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 Workouts for Weight Loss
Regular exercise is one of the most effective ways to support sustainable weight loss and improve overall health. The NHS recommends combining cardiovascular activity with strength training for best results. Whether you're just starting your weight loss journey or looking to optimise your routine, the right workout plan — tailored to your fitness level and preferences — can make a significant difference. Most people see the best results when exercise is combined with dietary changes and, where appropriate, professional support for weight management.
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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 Exercises for Weight Loss
Cardiovascular exercise burns calories during activity and helps create the calorie deficit needed for weight loss. The NHS recommends at least 150 minutes of moderate-intensity aerobic activity per week for adults. This includes activities like brisk walking, cycling, jogging, swimming, or dancing. High-intensity interval training (HIIT) — short bursts of intense effort followed by recovery periods — is particularly effective for weight loss, as it burns calories during exercise and increases metabolic rate afterwards. Strength training (resistance exercises 2–3 times weekly) is equally important: muscle tissue burns more calories at rest than fat tissue, so building muscle supports long-term weight management. A balanced approach combines both aerobic and resistance work. Use our free BMI calculator to track your starting point, and remember that individual responses to exercise vary based on genetics, current fitness level, and overall health.
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.
Practical Tips for Starting a Weight Loss Workout Plan
Begin with activities you enjoy — you're more likely to stick with exercise if it feels like something you want to do. Start gently if you're currently inactive: even a 10-minute walk daily builds momentum. Gradually increase duration and intensity over weeks rather than days to avoid injury. Stay hydrated and eat nutritiously to fuel your workouts. For sustainable weight loss in the UK context, the NHS recommends combining 150 minutes weekly of moderate activity with two sessions of strength training. If you're using GLP-1 weight loss medication like Mounjaro or Wegovy, exercise enhances results — these medications work alongside lifestyle changes, not instead of them. Track your progress with our free progress tracker to stay motivated. Always consult your GP before starting a new exercise programme, especially if you have existing health conditions.
- 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 per week for weight loss?
The NHS recommends at least 150 minutes of moderate-intensity aerobic activity weekly, plus strength training 2–3 times per week. However, even 10–15 minutes daily is beneficial. Start at a level that feels manageable and gradually increase. Individual needs vary, so discuss targets with your GP.
What's the best type of workout for weight loss?
A combination of cardiovascular exercise (walking, cycling, swimming) and strength training is most effective. Both burn calories and build muscle. High-intensity interval training (HIIT) is particularly efficient for calorie burn. The "best" workout is one you'll actually do consistently.
Can exercise alone lead to weight loss without diet changes?
Exercise supports weight loss, but creating a calorie deficit through both diet and activity gives the best results. The NHS emphasises that sustainable weight loss requires lifestyle changes including nutrition, physical activity, and behaviour modification. Most people find combining both more effective.
How long before I see weight loss results from exercise?
Initial changes (improved fitness, better energy) often appear within 2–4 weeks. Noticeable weight loss typically takes 4–8 weeks of consistent exercise combined with dietary changes. Remember, scales don't capture all changes — strength gains and body composition shifts may not show immediately.
Is exercise safe if I'm taking weight loss medication like Wegovy?
Yes — exercise enhances results when used alongside GLP-1 medications like Wegovy or Mounjaro. These medications are designed to work with lifestyle changes. Start gently and stay hydrated. Always discuss your exercise plan with your GP, especially if you have existing health conditions or are taking any medications.
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.