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
Building an Effective Weight Loss Training Plan
A weight loss training plan combines regular physical activity, dietary changes, and sustainable lifestyle habits to support healthy weight management across the UK. The NHS recommends combining exercise with reduced-calorie eating for the best results. Whether you're starting your weight management journey or exploring prescription weight loss options like GLP-1 injections, a structured plan helps you stay consistent and track progress. This guide covers evidence-based approaches to weight loss, from exercise routines to nutrition strategies, and how prescription weight loss medication can support your efforts alongside lifestyle changes.
10,000+ calculations today · NHS-aligned thresholds · 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/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.
Exercise and Physical Activity for Weight Loss
The NHS recommends at least 150 minutes of moderate-intensity aerobic activity per week for adults, combined with strength training twice weekly. Effective weight loss training includes:
- Cardio exercise — brisk walking, running, swimming, or cycling to burn calories and improve cardiovascular health
- Strength training — resistance exercises to build muscle, which increases resting metabolic rate
- Flexibility work — yoga or stretching to support recovery and mobility
Start gradually if you're new to exercise. Even modest increases in daily activity — such as taking the stairs, walking short journeys, or doing 10-minute activity bursts — contribute to calorie deficit. A calorie deficit of around 500 kcal per day typically results in weight loss of approximately 0.5 kg per week. Use our free BMI calculator to understand your starting point, and track your progress using our free progress tracker to stay motivated and accountable throughout your weight loss journey.
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.
Nutrition, Medication, and Sustainable Weight Management
Sustainable weight loss requires consistent dietary changes — reducing ultra-processed foods, increasing protein and fibre intake, and managing portion sizes. For some adults, prescription weight loss medication like GLP-1 injections can support these efforts. Wegovy (semaglutide) and Mounjaro (tirzepatide) are prescription-only medications that may help reduce appetite and support feeling fuller after meals when used alongside diet and exercise.
Prescription weight loss medication is accessed through NHS specialist weight management services or private online prescribing following clinical assessment. Our GLP-1 weight loss calculator can help estimate potential outcomes at different doses. Combining prescription support with your training plan — regular activity, balanced nutrition, and behaviour change — creates the strongest foundation for lasting weight loss success.
- 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 (150 minutes weekly per NHS guidance) and strength training twice weekly is most effective. Cardio burns immediate calories; strength training builds muscle and increases long-term metabolic rate. Start with activities you enjoy—walking, swimming, cycling—to maintain consistency. Individual preferences matter more than finding the "perfect" exercise.
How quickly should I expect to lose weight?
The NHS recommends losing 0.5–1 kg (1–2 lbs) per week for sustainable results. A 500 kcal daily deficit typically achieves this rate. Faster weight loss is possible but increases muscle loss risk and is harder to maintain. Use our free progress tracker to monitor weekly changes—focus on trends rather than daily fluctuations.
Can I lose weight through exercise alone without changing diet?
Exercise alone is less effective than combining it with dietary changes. You can create a calorie deficit through exercise, but it's difficult—30 minutes of moderate cycling burns roughly 300 kcal, requiring significant daily commitment. Most people find combining moderate exercise with reduced-calorie eating more sustainable and effective for weight loss.
How do prescription weight loss injections fit into a training plan?
GLP-1 medications like Wegovy may help reduce appetite and support feeling fuller, making it easier to stick to your reduced-calorie diet and training routine. They're prescription-only and used alongside—not instead of—exercise and nutrition changes. Clinical trials show average weight loss of around 15% body weight; individual results vary.
When should I see results from my weight loss training plan?
Most people notice initial changes (water weight loss, feeling less bloated) within 1–2 weeks. Significant body composition changes typically appear after 4–6 weeks of consistent effort. Track using our free BMI calculator monthly to see your progress objectively, alongside how clothes fit and how you feel—weight is just one measure of success.
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.