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 Workout Plans For Women
Finding the right workout plan is a key part of sustainable weight loss for women in the UK. Effective exercise combined with nutrition changes and, where appropriate, medical support can help you reach a healthier weight. The NHS recommends at least 150 minutes of moderate aerobic activity per week alongside strength training. This guide covers evidence-based workout approaches, how exercise supports weight management, and when to combine fitness with other strategies like prescription weight loss medication for best results.
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.
Effective Workout Strategies For Women's Weight Loss
Aerobic exercise is foundational for weight loss. Walking, running, cycling, and swimming burn calories and improve cardiovascular health. Aim for 150 minutes of moderate intensity activity weekly — this means you can talk but not sing during exercise. Strength training is equally important: resistance work builds muscle, which increases resting metabolic rate and helps you burn more calories throughout the day. The NHS recommends strength exercises at least twice weekly, targeting all major muscle groups.
- High-intensity interval training (HIIT) alternates intense bursts with recovery periods — research shows it burns more calories in less time than steady-state cardio
- Walking is accessible and effective — a 10,000-step daily target supports gradual, sustainable weight loss
- Swimming and water aerobics are excellent for those with joint pain, as water supports body weight
- Pilates and yoga build core strength and flexibility whilst supporting weight management
Exercise alone typically results in modest weight loss (0.5–1 kg weekly). For better results, combine workouts with a reduced-calorie diet. If you have a BMI over 30 or weight-related health conditions, your GP can discuss whether prescription weight loss medication alongside exercise might help — our GLP-1 weight loss calculator can show you how different approaches compare.
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.
Combining Workouts With Nutrition And Medical Support
Sustainable weight loss requires a calorie deficit: you need to consume fewer calories than you burn. Exercise creates part of this deficit, but nutrition changes are essential. The NHS Weight Loss Plan suggests aiming for 500 kcal daily deficit for approximately 0.5 kg weekly loss. This combines dietary changes (reducing sugary drinks, processed foods, and portion sizes) with increased physical activity.
For women with a BMI of 27 or above with weight-related conditions like type 2 diabetes or high blood pressure, prescription weight loss injections are now available through NHS services or private clinics. These work alongside exercise and diet. Track your progress using our free progress tracker to monitor both weight changes and fitness improvements — seeing tangible results motivates continued effort.
- 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 women exercise to lose weight?
The NHS recommends at least 150 minutes of moderate aerobic activity weekly, plus strength training twice weekly. However, more frequent activity (300+ minutes weekly) produces better weight loss results. Start with a sustainable schedule you can maintain long-term — consistency matters more than intensity. Your GP can advise on safe exercise levels based on your fitness and health.
Can women lose weight with exercise alone?
Exercise alone typically produces modest weight loss of 0.5–1 kg weekly. For faster or more significant results, combine workouts with a reduced-calorie diet. If you're not seeing results after 12 weeks of regular exercise plus dietary changes, your GP can assess whether prescription weight loss medication might help alongside your fitness routine.
What's the best type of exercise for women's weight loss?
The best exercise is one you'll do consistently. Combine aerobic activity (walking, running, swimming) with strength training. HIIT workouts are time-efficient and effective. Use our BMI calculator to track your health metrics — this helps demonstrate the benefits of your fitness efforts beyond just the number on the scales.
Should I use weight loss injections if I work out regularly?
Prescription weight loss medications like semaglutide (Wegovy) are designed to work alongside exercise and diet, not replace them. Clinical trials showed participants combining medication with regular workouts and nutritional changes achieved the best results. Your GP or a licensed prescriber can assess whether you're eligible and whether medication would support your fitness goals.
How long before I see weight loss results from exercise?
Most people notice changes in energy and how clothes fit within 2–4 weeks of consistent exercise. Measurable weight loss typically appears within 4–6 weeks when combined with dietary changes. Use our progress tracker to record weekly measurements and fitness milestones — this helps you stay motivated even when scale weight fluctuates.
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.