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 Routine For Weight Loss: What Works
A weight routine for weight loss combines regular physical activity, consistent dietary habits, and sustainable lifestyle changes to support steady, healthy weight reduction. The NHS recommends losing weight at a rate of 0.5 to 1 kg per week for sustainable results. This guide explains the key components of an effective weight routine, how to structure your approach for weight management in the UK, and how to track progress alongside other interventions like prescription weight loss medication if appropriate for your situation.
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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 Weight Loss Routine: The Core Components
An effective weight routine for weight loss includes four interconnected elements: calorie deficit through diet, regular physical activity, consistent sleep and stress management, and structured tracking.
Diet structure: Create a sustainable calorie deficit of approximately 500 kcal per day, which typically results in losing around 0.5 kg weekly. This works better as consistent habit than extreme restriction. Focus on whole foods, adequate protein (supports muscle preservation), and hydration. The NHS Weight Loss Plan offers free structured guidance.
Physical activity: Combine cardiovascular exercise (150 minutes moderate activity weekly) with resistance training 2–3 times weekly. Exercise supports metabolism, preserves muscle during weight loss, and improves cardiovascular health — all key factors in weight management UK context.
Sleep and stress: Poor sleep increases hunger hormones and reduces satiety signals. Aim for 7–9 hours nightly. Stress management reduces cortisol-driven weight gain.
Use our free progress tracker to log your routine consistently and monitor weight changes alongside other health metrics.
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.
Weight Loss Medication: Where Your Routine Fits
For some adults, prescription weight loss medication — including GLP-1 medications like semaglutide (Wegovy) — may support your routine when prescribed appropriately. These medications work alongside, not instead of, lifestyle changes.
Clinical trials show that adults using Wegovy achieved an average weight loss of approximately 15% body weight over 68 weeks when combined with a reduced-calorie diet and increased physical activity — results that vary significantly between individuals.
Prescription weight loss UK access occurs through either NHS specialist weight management services (with waiting lists varying by region) or private online prescribing following clinical assessment. Your GP can advise on eligibility or refer you to tier 3 services.
Our GLP-1 weight loss calculator can help estimate potential outcomes at different doses if you're considering this option. Remember: any medication requires a prescription from a licensed prescriber.
- 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 difference between a weight routine and just dieting?
A weight routine is a sustainable structure combining diet, exercise, sleep, and tracking rather than relying on diet alone. Evidence shows combined approaches succeed longer-term because they address metabolism, muscle preservation, and behaviour change — not just calorie reduction. The NHS emphasises this integrated approach.
How often should I exercise in a weight loss routine?
Aim for 150 minutes of moderate cardiovascular activity weekly plus 2–3 sessions of resistance training. This combination supports metabolism, preserves muscle during weight loss, and improves health outcomes. Start gradually and build consistency rather than intensity — sustainable routine matters more than perfect adherence.
Can I combine weight loss medication with a weight routine?
Yes. GLP-1 medications like Wegovy are designed to complement, not replace, your routine. They support appetite regulation and feeling fuller on smaller portions, but still require consistent diet and activity changes. Clinical trials showed medication works best alongside lifestyle changes.
How long before I see results from a weight routine?
Most people notice initial changes within 2–4 weeks, though weight loss is rarely linear. The NHS recommends expecting 0.5–1 kg weekly on average. Use our free progress tracker to monitor consistency and non-scale changes like energy levels or how clothes fit — these often appear before significant weight change.
Should I check my BMI when starting a weight routine?
Yes. Calculate your starting BMI using our free BMI calculator to establish your baseline and understand whether you're in the healthy, overweight, or obese range according to NHS guidelines. This helps set realistic targets and track progress — particularly important if considering weight loss medication, where BMI affects eligibility.
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.