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
Women's Exercise Programs for Weight Loss
Exercise is one of the most effective ways for women to lose weight and improve overall health. Combining regular physical activity with a balanced diet creates the calorie deficit needed for sustainable weight management in the UK. The NHS recommends at least 150 minutes of moderate-intensity activity weekly for adults. Whether you're starting your fitness journey or looking to enhance your current routine, the right exercise program can support meaningful, long-term weight loss alongside healthy eating habits.
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.
Best Exercise Types for Women's Weight Loss
Cardiovascular exercise is highly effective for burning calories and supporting weight management UK standards. Walking, running, cycling, and swimming all elevate your heart rate and burn energy. Start with 150 minutes per week of moderate-intensity cardio (where you can talk but not sing), or 75 minutes of vigorous activity.
Strength training is equally important — it builds muscle, which increases resting metabolic rate and helps you burn more calories throughout the day. Aim for resistance exercises 2–3 times weekly, targeting all major muscle groups. This can include weights, resistance bands, or bodyweight exercises like squats and push-ups.
HIIT (High-Intensity Interval Training) alternates short bursts of intense effort with recovery periods. Just 15–20 minutes of HIIT can be as effective as longer, steady-state cardio sessions for weight loss.
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 Exercise with Nutrition and Medical Support
Exercise alone is most effective when combined with healthy eating — creating a calorie deficit of around 500 kcal per day typically supports loss of approximately 0.5 kg weekly. The NHS recommends consulting your GP before starting a new exercise program, especially if you have existing health conditions.
For women struggling with weight management despite exercise and diet changes, prescription weight loss medication may be an option. GLP-1 weight loss injections like Mounjaro and Wegovy work alongside exercise and diet to support additional weight reduction. Use our free BMI calculator to check your health status, and our GLP-1 weight loss calculator can help estimate potential results if medication might be 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 much exercise do I need per week to lose weight?
The NHS recommends at least 150 minutes of moderate-intensity aerobic activity weekly, plus strength training 2–3 times per week. Combined with a healthy diet creating a calorie deficit, this supports sustainable weight loss. Individual needs vary — your GP can advise what's right for you.
Is strength training important for women's weight loss?
Yes. Strength training builds muscle, which increases your resting metabolic rate — meaning you burn more calories throughout the day. Include resistance exercises 2–3 times weekly alongside cardio for best results.
Can exercise alone lead to weight loss without changing diet?
Exercise supports weight loss but works best combined with healthy eating. You need a calorie deficit to lose weight — roughly 500 kcal daily creates a loss of about 0.5 kg per week. Diet and exercise together are most effective.
What if exercise and diet aren't giving me results?
Some women benefit from additional support. If you have a BMI of 30 or above (or 27+ with weight-related health conditions), prescription weight loss medication may be an option following assessment by your GP or a prescriber. Track your progress with our free progress tracker.
Is HIIT safe for all fitness levels?
HIIT is intense and suits people with reasonable fitness levels. If you're starting out, build fitness with moderate-intensity cardio first. Always consult your GP before beginning a new exercise program, especially if you have any health concerns.
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.