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
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Cardio Workout Routine for Weight Loss in the UK
Cardio exercise is an effective way to support weight loss when combined with dietary changes. In the UK, many people use cardio routines alongside other weight management strategies—including prescription medications like Mounjaro and Wegovy for eligible adults. This guide explains how cardio fits into a comprehensive weight loss plan, what prescription options are available, and how to find out if you might be eligible for medical support. The NHS recommends combining regular physical activity with reduced-calorie eating for sustainable 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.
UK Prescription Weight Loss Options — Eligibility and Evidence
For many UK adults, cardio alone may not be enough to achieve significant weight loss. This is where prescription weight management medications can help. Three main options are licensed in the UK:
- Mounjaro (tirzepatide) — a dual GIP and GLP-1 receptor agonist, given once weekly by injection. Clinical trials showed participants lost an average of 15–21% of their body weight.
- Wegovy (semaglutide) — a GLP-1 receptor agonist, also once weekly. In clinical trials, participants lost approximately 15% of their body weight on average.
- Saxenda (liraglutide) — a daily GLP-1 injection, with similar weight loss outcomes.
You may be eligible if you have a BMI of 30 or above, or a BMI of 27–29.9 with weight-related health conditions such as type 2 diabetes, high blood pressure, or heart disease. These medications work best when combined with cardio, healthy eating, and other lifestyle changes—not instead of them. Use our free GLP-1 weight loss calculator to estimate potential weight loss at different doses.
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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.
NHS vs Private Access — Getting Started in the UK
NHS Access: Prescription weight loss medication is available through NHS specialist tier 3 and tier 4 weight management services. Ask your GP for a referral if you think you may be eligible. Waiting lists vary by region and can be lengthy in some areas.
Private Access: Available through UK-licensed online prescribers following a clinical assessment. No NHS referral needed. You can start the process immediately.
Before exploring any medication, use our free BMI calculator to understand your starting point. A BMI between 18.5 and 24.9 is considered healthy by the NHS. If you're above this range, your GP can discuss whether cardio, lifestyle changes, and potentially prescription support are right for you. Combine regular cardio with professional guidance for the best results.
- 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.
Can cardio alone help me lose weight without medication?
Yes, cardio combined with a reduced-calorie diet can support weight loss. The NHS recommends losing 0.5–1 kg per week through activity and dietary changes. However, for significant weight loss, many people benefit from additional support—either through structured programmes or prescription medication if eligible. Track your progress with our free progress tracker to see what works for you.
How often should I do cardio for weight loss?
The NHS recommends at least 150 minutes of moderate-intensity cardio per week (or 75 minutes vigorous) for general health. For weight loss specifically, consistency matters more than intensity. Combine cardio with a calorie deficit—aim for roughly 500 kcal per day deficit for approximately 0.5 kg per week loss. Your GP or a fitness professional can advise on a safe routine tailored to you.
Is Mounjaro or Wegovy available on the NHS?
Yes, both are now approved for use within NHS specialist weight management services. Access is through referral to a tier 3 or tier 4 specialist service from your GP. Availability and waiting times vary significantly by region (ICB). Ask your GP about referral eligibility in your area. Private access is also available through UK-licensed prescribers without an NHS referral.
What's the difference between Mounjaro and Wegovy?
Mounjaro (tirzepatide) is a dual GIP and GLP-1 receptor agonist with average weight loss of 15–21%. Wegovy (semaglutide) is a GLP-1 agonist alone with average weight loss of around 15%. Both are once-weekly injections. Individual results vary. A prescriber will assess which is more suitable for your personal health situation after clinical assessment.
Can I use prescription weight loss medication if I'm doing cardio?
Yes, prescription medications work best alongside cardio, healthy eating, and other lifestyle changes. These medications are not replacements for exercise—they complement it. The combination of regular physical activity, dietary improvements, and medication (if eligible) gives the best results for sustainable weight loss.
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.