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
Exercise Schedule For Weight Loss — What Works
An effective exercise schedule is one of the most important tools for sustainable weight loss. The NHS recommends combining regular physical activity with dietary changes to achieve lasting results. Whether you're managing your weight independently or alongside prescription weight loss medication, a structured approach to exercise helps you lose weight more effectively, improves cardiovascular health, and builds lean muscle. This guide explains how to create a realistic exercise routine that fits your life and supports your weight management goals.
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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.
Building Your Weekly Exercise Routine
The NHS recommends that UK adults aim for at least 150 minutes of moderate-intensity aerobic activity per week, plus strength training on at least two days. A practical weekly schedule might look like this: three 30–40 minute sessions of brisk walking, cycling, or swimming (cardio), two 20–30 minute sessions of resistance exercises (weights or bodyweight), and daily movement like taking the stairs or walking short distances.
- Monday: 30 mins brisk walking or jogging
- Tuesday: 20 mins strength training (upper body)
- Wednesday: 30 mins cycling or swimming
- Thursday: 20 mins strength training (lower body)
- Friday: 30 mins mixed cardio
- Saturday: 20–30 mins outdoor activity (hiking, sports)
- Sunday: Rest day or gentle stretching
Consistency matters more than intensity. Starting with achievable goals and gradually increasing difficulty helps you stay motivated and reduces injury risk. Our free BMI calculator can help you track how your weight changes as you implement your exercise routine.
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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
For sustainable weight loss UK, exercise works best alongside dietary changes. A calorie deficit of around 500 kcal per day—achieved through both reduced intake and increased activity—typically results in losing approximately 0.5 kg per week. If you're using prescription weight loss medication such as GLP-1 weight loss injections, exercise amplifies results by preserving muscle mass while fat is lost, improving cardiovascular fitness, and supporting long-term weight maintenance.
Consider using a progress tracker to log both your exercise sessions and weight changes. This helps you stay accountable and see the direct connection between activity and results. Talk to your GP if you have any health concerns before starting a new exercise programme, especially if you have joint problems, heart conditions, or are taking medication.
- 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.
What's the best exercise for weight loss?
A combination of cardio and strength training works best. Aerobic exercise burns calories during and after activity, while strength training builds muscle that increases your resting metabolism. The NHS recommends 150 minutes of moderate cardio plus two sessions of strength work weekly. Choose activities you enjoy—walking, swimming, cycling, or gym work—to stay consistent.
How many days per week should I exercise to lose weight?
Aim for five to six days per week, with one or two rest days. This frequency supports steady weight loss without overtraining. Rest days are essential for recovery and prevent injury. You can mix intensities—three harder cardio sessions, two strength sessions, and one lighter activity like walking or stretching.
Can I lose weight with exercise alone, without dieting?
Exercise alone is slower for weight loss because a typical 30-minute workout burns 300–400 kcal, while dietary changes create a larger deficit. The NHS recommends combining both for best results. Eating a balanced, reduced-calorie diet alongside exercise typically achieves 0.5–1 kg weight loss per week. Together, they're far more effective than either alone.
How long does it take to see weight loss results from exercise?
Most people notice changes within two to four weeks—initially improved energy, better sleep, and clothes fitting differently. Measurable weight loss typically appears after three to four weeks of consistent exercise and dietary changes. Use our BMI calculator and progress tracker to log changes over time and stay motivated.
Should I exercise differently if I'm taking weight loss medication?
Prescription weight loss medication like GLP-1 injections works best alongside exercise and healthy eating—not instead of them. Your exercise routine doesn't need to change, but medication may help you feel fuller, making it easier to maintain a calorie deficit. Always discuss your exercise plan with your GP or prescriber, especially if you experience fatigue or other symptoms.
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.