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
Weight Loss Training Programme — What Works in the UK
A weight loss training programme combines structured exercise, dietary changes, and behavioural support to help you lose weight safely and sustainably. In the UK, the NHS recommends a holistic approach that includes physical activity, calorie reduction, and realistic goal-setting rather than crash diets or extreme measures. Whether you're looking to improve weight management or support your overall health, understanding the key components of an effective programme can help you succeed. Our free BMI calculator and weight loss projection tool can help you establish your starting point and set achievable targets.
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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.
Key Components of an Effective Weight Loss Programme
Physical activity is essential — the NHS recommends at least 150 minutes of moderate aerobic activity per week (such as brisk walking, cycling, or swimming) plus strength training twice weekly to preserve muscle mass during weight loss. Exercise helps create a calorie deficit, improves cardiovascular health, and supports mental wellbeing.
- Aerobic exercise burns calories and strengthens the heart
- Resistance training preserves muscle and boosts metabolism
- Flexibility work reduces injury risk and improves mobility
Dietary changes should focus on sustainable eating habits rather than restrictive diets. A calorie deficit of around 500 kcal per day typically results in approximately 0.5 kg weight loss per week. Include whole foods, lean proteins, plenty of vegetables, and adequate fibre to support satiety and digestion. Avoiding sugary drinks and processed foods helps create consistent deficits without feeling deprived.
Behavioural support through self-monitoring, goal-setting, and habit-building increases success rates significantly compared to diet or exercise alone.
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.
NHS Weight Management Pathways and Support
The NHS offers tiered weight management support across England through specialist services. Tier 1 includes self-help resources and community programmes you can access via your GP. Tier 2 provides evidence-based weight loss interventions such as the NHS Weight Loss Plan, which offers structured guidance on diet, exercise, and behaviour change. For more intensive support, Tier 3 specialist services offer multidisciplinary team approaches including dietitians, psychologists, and exercise specialists.
In some cases, prescription weight loss medication may be recommended alongside lifestyle changes for eligible adults with a BMI of 30 or above, or 27 or above with weight-related health conditions. Our GLP-1 weight loss calculator can help you understand potential outcomes if medication support is appropriate for you.
- 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 long should a weight loss training programme last?
Most effective programmes run for 12–52 weeks depending on your target. The NHS recommends losing 0.5–1 kg per week for sustainable results. Longer programmes allow better habit formation and maintenance. Many people benefit from ongoing support even after reaching their target weight to prevent regain.
Can I do a weight loss programme without a gym?
Yes, absolutely. Effective weight loss comes primarily from calorie deficit, which is 70–80% diet-related. You can exercise at home, walk, cycle, or swim locally without gym membership. The NHS emphasises that any physical activity is beneficial — consistency matters more than intensity or location.
What if a weight loss programme isn't working?
If you're not losing weight after 4–6 weeks despite following the programme, speak to your GP. They can check for underlying health conditions, review medications that might affect weight, and refer you to specialist services. Your GP may also discuss whether prescription weight loss support alongside lifestyle changes could help you.
Is weight loss medication part of a training programme?
Prescription weight loss medications like Mounjaro or Wegovy are used alongside — not instead of — lifestyle changes. They may help reduce appetite and support feeling fuller, but exercise and dietary changes remain essential. These medications require a prescription and clinical assessment from your GP or a licensed prescriber.
How do I track progress in a weight loss programme?
Track weight weekly, measure waist circumference monthly, monitor how clothes fit, and note energy levels and fitness improvements. Use our free BMI calculator to check your BMI progress and our progress tracker to log your journey. Avoid weighing daily as natural fluctuations can be discouraging — weekly tracking gives a clearer picture.
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.