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
Cardio Versus Weights For Weight Loss โ What Works Best?
When it comes to weight management UK, both cardiovascular exercise and resistance training play important roles โ but they work in different ways. The key question isn't which is better, but how to combine them effectively as part of sustainable weight loss. Both cardio and weights support calorie burn, metabolic health, and weight management, though they deliver these benefits through different mechanisms. Understanding how each contributes to weight loss can help you create a balanced fitness approach that works alongside dietary changes and, if prescribed, weight loss medication.
10,000+ calculations today ยท NHS-aligned thresholds ยท 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/mยฒ).
While BMI isn't a perfect measure โ it doesn't account for muscle mass, bone density, or fat distribution โ 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 โ 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.
How Cardio and Weights Affect Weight Loss Differently
Cardiovascular exercise (running, cycling, swimming, brisk walking) burns calories during the activity itself. A typical cardio session can burn 300โ600 calories depending on intensity and duration. Cardio is efficient for creating the calorie deficit needed for weight loss โ the NHS recommends combining reduced-calorie diet with increased physical activity for sustainable results.
- Burns immediate calories during exercise
- Improves heart health and aerobic fitness
- Lower barrier to entry for beginners
- Reduces appetite through hormonal changes
Resistance training (weights, resistance bands) burns calories during exercise but also builds muscle tissue. Muscle tissue requires more energy at rest, increasing your baseline metabolic rate. This means you burn more calories throughout the day, even when not exercising. Weights also preserve muscle mass during weight loss, which is important for long-term health and body composition.
- Increases resting metabolic rate over time
- Preserves muscle mass during weight loss
- Improves bone density and functional strength
- May have longer-term metabolic benefits
Clinically BackedWeight Loss
No appointments. No waiting rooms. Just care โ 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 โ 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 โ completely free.
The Best Approach โ Combining Both For Weight Loss
Evidence supports combining cardio and resistance training for the most effective weight loss and overall health outcomes. The NHS recommends at least 150 minutes of moderate-intensity aerobic activity per week, plus muscle-strengthening activities twice weekly for adults. Try using our free BMI calculator above to establish your current weight category, then track your progress with our progress tracker as you increase activity levels.
For optimal results: Use cardio for consistent calorie burn and cardiovascular health, and weights to preserve muscle, boost metabolism, and improve body composition. When combined with a reduced-calorie diet, this dual approach supports sustainable weight loss. If you're considering prescription weight loss medication such as GLP-1 injections, increasing both cardio and resistance activity alongside medication significantly improves outcomes โ these medications work best alongside lifestyle changes.
- 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 โ 5mg โ 7.5mg โ 10mg โ 12.5mg โ 15mg
- GLP-1 receptor agonist
- Up to 15โ17% body weight loss (STEP trials)
- Weekly injection, 5-step dose escalation
- NHS & private prescription available
- Doses: 0.25mg โ 0.5mg โ 1mg โ 1.7mg โ 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 | 15โ22.5% | 12โ17% |
| Key trial | SURMOUNT-1 (2022) | STEP 1 (2021) |
| Max dose | 15 mg weekly | 2.4 mg weekly |
| Escalation period | 20โ32 weeks | 16โ20 weeks |
| Administration | Weekly injection (pen) | Weekly injection (pen) |
| NHS availability | Private prescription only | NHS & private |
| Approx. private cost | ยฃ150โยฃ250/month | ยฃ150โยฃ300/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 โ 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.
Does cardio burn more calories than weights?
During a single session, cardio typically burns more calories per hour (300โ600 kcal) compared to moderate resistance training (150โ300 kcal). However, weights increase resting metabolic rate over time, meaning you burn more calories throughout the day. For weight loss, the total weekly calorie deficit matters most โ combining both is more effective than either alone.
Can I lose weight with just cardio, no weights?
Yes, you can lose weight with cardio alone if you maintain a calorie deficit. However, you may lose some muscle mass alongside fat. Adding even light resistance training twice weekly helps preserve muscle and improves long-term body composition and metabolic health.
How much exercise do I need alongside weight loss medication?
Prescription weight loss medications like GLP-1 injections work best alongside lifestyle changes. The NHS recommends 150 minutes moderate aerobic activity and two muscle-strengthening sessions weekly. Your prescriber can advise on an exercise plan tailored to your fitness level and health status.
What's the best rate of weight loss to aim for?
The NHS recommends losing 0.5โ1 kg (1โ2 lbs) per week for sustainable weight loss. This typically requires a 500 kcal daily deficit through a combination of reduced calorie intake and increased physical activity. Very gradual weight management increases muscle loss risk and is often harder to sustain.
Should I do cardio or weights first if I do both?
If doing both in one session, consider your primary goal. For weight loss, do cardio first to maximise calorie burn while energy is high. For building strength, do weights first. Ideally, separate them into different sessions โ cardio on some days, weights on others โ for better recovery and performance.
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.