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
Should You Do Cardio Before Weights For Weight Loss?
The short answer: it depends on your goal, but research suggests doing cardio after weights may be optimal for fat loss. Both cardio and resistance training are important for sustainable weight management uk, and the best approach combines exercise with dietary changes. Your GP can advise on safe exercise routines, especially if you're managing weight or have underlying health conditions. Whether you're considering lifestyle changes alone or exploring prescription weight loss options, understanding how to structure your workouts can enhance your results.
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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.
Cardio Order and Weight Loss Effectiveness
Doing cardio after weights may offer advantages for fat loss: When you perform resistance training first, you deplete muscle glycogen (stored carbohydrates). Your body then taps into fat stores more readily during subsequent cardio, potentially increasing fat burning. Additionally, lifting weights first preserves muscle mass during weight loss, which is crucial because muscle tissue is metabolically active and burns more calories at rest.
However, the order matters less than consistency and intensity. Research on nhs weight loss programmes shows that combining both cardio and resistance training produces better results than either alone. Key principles:
- Aim for 150 minutes of moderate aerobic activity weekly (NHS guidance)
- Include strength training 2+ days per week
- Total exercise matters more than precise order
- Progressive overload (gradually increasing intensity) drives results
For weight loss, creating a calorie deficit through diet remains the primary driver—exercise supports this and provides health benefits beyond the scales.
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.
Exercise and Prescription Weight Loss Integration
If you're exploring lose weight uk options including glp-1 weight loss or other prescription weight loss medication, exercise becomes even more important. Medications like Mounjaro and Wegovy work alongside lifestyle changes, not instead of them. Most weight loss injections uk guidance emphasises combining medication with regular physical activity and reduced-calorie intake. Use our free GLP-1 weight loss calculator to explore how medication might support your goals, or try our BMI calculator above to assess where you currently stand. Your GP can advise whether prescription weight loss medication is appropriate for you and how to safely structure an exercise programme while taking these medications.
- 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.
Is it better to do cardio before or after weights for weight loss?
Research suggests cardio after weights may be slightly more effective for fat loss, as your body preferentially burns fat when glycogen is depleted post-lifting. However, consistency and total volume matter more than order. Choose whichever sequence you'll stick with long-term.
How much cardio should I do for weight loss?
The NHS recommends 150 minutes of moderate-intensity aerobic activity weekly for adults. Combined with 2+ days of strength training, this supports sustainable weight loss alongside dietary changes.
Can I lose weight with cardio alone, without weights?
Yes, cardio alone creates a calorie deficit and supports weight loss. However, adding resistance training preserves muscle mass during weight loss and boosts metabolic rate, making results more sustainable and improving body composition.
Does exercise order matter if I'm taking weight loss injections like Mounjaro?
Exercise order is less critical than consistency. GLP-1 medications support weight loss through reduced appetite alongside dietary changes and activity. Your prescriber can advise on safe exercise intensity while taking these medications.
What's the best bmi weight loss strategy—cardio, weights, or both?
Both are important. Resistance training preserves muscle and metabolism, while cardio supports cardiovascular health and calorie deficit. Combined with a reduced-calorie diet, this approach produces the best sustainable results.
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.