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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Training Schedule for Weight Loss: UK Guidance
A structured training schedule is one of the most effective ways to support sustainable weight loss alongside dietary changes. In the UK, exercise recommendations for weight management are clear: the NHS suggests at least 150 minutes of moderate-intensity activity per week for adults. However, many people find combining a consistent training schedule with additional support — such as prescription weight management options — gives them the best results. This guide explains how to structure exercise for weight loss and how UK-licensed medications can support your efforts.
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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 Weight Management Options: Exercise Plus Medication
If you're following a training schedule for weight loss, you may also be eligible for prescription weight management support in the UK. Three medications are currently licensed for weight management:
- Mounjaro (tirzepatide) — dual GIP and GLP-1 receptor agonist, once-weekly injection. Clinical trials showed average weight loss of 15–21% of body weight over 72 weeks when combined with lifestyle changes.
- Wegovy (semaglutide) — GLP-1 receptor agonist, once-weekly injection. Average weight loss of approximately 15% of body weight in clinical trials alongside exercise and dietary changes.
- Saxenda (liraglutide) — GLP-1 receptor agonist, once-daily injection. Effective for nhs weight loss programmes where eligible.
These prescription medications work by reducing appetite and supporting feeling fuller, which means your training schedule can be more sustainable because you're not fighting intense hunger. Eligibility requires a BMI of 30 or above, or 27 or above with weight-related health conditions like hypertension or type 2 diabetes.
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.
Getting Support: NHS vs Private Access
In the UK, there are two main routes to prescription weight loss medication. Through the NHS, you can be referred to a specialist tier 3 weight management service by your GP — these services provide structured support including dietitian advice and exercise guidance tailored to your training schedule. Access varies by region and waiting lists can be lengthy in some areas.
Alternatively, private online prescribing services offer rapid access following a clinical assessment with a UK-licensed prescriber. Many people combine medication with personal training, running clubs, or gym memberships to build accountability into their training schedule.
Use our free BMI calculator to check your current weight status and understand your starting point. Our GLP-1 weight loss calculator can help you estimate potential weight loss when combined with structured exercise.
- 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 often should I train when trying to lose weight?
The NHS recommends 150 minutes of moderate-intensity aerobic activity per week, plus strength training 2–3 times weekly. This helps preserve muscle mass during weight loss. Starting with 3–4 training sessions per week and building gradually is more sustainable than intense schedules. Consistency matters more than intensity when combined with proper nutrition.
Can I combine weight loss medication with exercise?
Yes — in fact, prescription weight loss medications like Mounjaro and Wegovy work best alongside a training schedule and calorie deficit. Clinical trials combined medication with lifestyle changes including structured exercise. Always inform your prescriber about your training routine, as you may need to adjust hydration and nutrition around your workouts.
What's the best training schedule for lose weight uk according to NHS guidelines?
The NHS recommends combining aerobic exercise (150 minutes moderate-intensity weekly) with resistance training 2–3 times per week. A realistic week might include 3–4 gym sessions or running days plus one strength session. Rest days are important. Your GP can refer you to an exercise specialist or local weight management service for personalised guidance.
Should I start training before or after getting weight loss medication?
You can start either way. Some people begin a training schedule first to establish habits, then add medication if eligible. Others start medication to reduce appetite and cravings, making training feel easier. Discuss timing with your GP or prescriber — they can advise based on your fitness level and health conditions.
How long before a training schedule produces weight loss results?
Combined with a calorie deficit, you may notice changes within 4–6 weeks. However, sustainable weight loss is typically 0.5–1 kg per week. Prescription medication can accelerate results — clinical trials showed average losses of 15–21% body weight over 12–18 months. Individual results vary significantly. Use our progress tracker to monitor changes over time.
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.