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
Workout Programme for Weight Loss — What Works
A structured workout programme is one of the most effective ways to support sustainable weight loss in the UK. Exercise helps create a calorie deficit, builds muscle mass, and improves overall health outcomes. However, weight loss isn't achieved by exercise alone — it requires a combination of reduced calorie intake, regular physical activity, and sometimes prescription weight loss medication. This guide explains what works, how to get started safely, and how fitness fits into a complete weight management approach aligned with NHS guidance.
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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.
Types of Workout Programmes That Support Weight Loss
Cardiovascular exercise is effective for burning calories and improving heart health. Aim for 150 minutes of moderate-intensity activity per week (such as brisk walking, cycling, or swimming) or 75 minutes of vigorous activity (running, fast cycling). Cardiovascular exercise helps create the calorie deficit needed for weight loss.
- Moderate intensity: you can talk but not sing during exercise
- Vigorous intensity: you can only say a few words without pausing
Resistance training (weights, bodyweight exercises, or resistance bands) builds muscle mass, which increases your resting metabolic rate — meaning you burn more calories even at rest. Aim for 2 sessions per week targeting major muscle groups. Flexibility and balance work (yoga, Pilates, tai chi) improves mobility and reduces injury risk. The most effective programmes combine all three types. Use our free BMI calculator above to check your starting point, then track progress with our weight loss progress tracker as you follow your chosen programme.
Clinically BackedWeight Loss
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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 Diet and Prescription Weight Loss Support
Weight loss requires a calorie deficit — typically 500 kcal/day creates approximately 0.5 kg weight loss per week. Exercise alone rarely creates enough deficit; dietary changes are essential. The NHS recommends combining diet, physical activity, and behavioural changes. For eligible adults, prescription weight loss medication like Mounjaro or Wegovy may provide additional support alongside your workout programme. These GLP-1 medications may help reduce appetite and support feeling fuller after meals, making it easier to maintain a calorie deficit. Any medication requires a prescription following clinical assessment. Our GLP-1 weight loss calculator can help you explore potential results if medication is appropriate for you. Always consult your GP before starting a new exercise programme, especially if you have existing health conditions.
- 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 to lose weight?
The NHS recommends 150 minutes of moderate-intensity aerobic activity per week, plus 2 sessions of strength training. However, weight loss primarily comes from eating fewer calories than you burn. Exercise supports this by burning calories, building muscle, and improving health outcomes — but diet changes are equally important.
Can I lose weight through exercise alone?
Exercise alone is rarely sufficient for significant weight loss without dietary changes. You need a calorie deficit to lose weight, which is best achieved by combining reduced calorie intake with physical activity. Most people need both approaches for sustainable results.
What's the best type of workout for weight loss?
A combination works best: cardiovascular exercise (walking, running, cycling), resistance training (weights or bodyweight), and flexibility work. Start with activities you enjoy and can sustain. Consistency matters more than intensity — a programme you'll stick to is better than an intense programme you abandon.
How does prescription weight loss medication fit with exercise?
Medications like Wegovy (semaglutide) or Mounjaro (tirzepatide) are designed to work alongside diet and exercise changes, not replace them. They may help reduce appetite, making it easier to maintain a calorie deficit. Eligibility requires clinical assessment and a prescription from a licensed prescriber.
How long before I see results from a workout programme?
Most people notice improved energy and fitness within 2–4 weeks. Visible weight loss typically appears after 4–8 weeks if combined with calorie deficit. The NHS recommends losing 0.5–1 kg per week for sustainable results. Use our progress tracker to log your journey and celebrate non-scale improvements like increased fitness and strength. ``` --- ## CONTENT NOTES **Key decisions made:** 1. **Primary keyword naturally integrated:** "Workout programme for weight loss" appears in H1, intro, and both section headings. 2. **Semantic variations woven naturally:** - "weight loss" (multiple instances, contextual) - "nhs guidance" / "NHS recommends" (credibility anchor) - "calorie deficit" (weight management concept) - "prescription weight loss medication" (NHS weight loss pathway) - "glp-1 medications" (Mounjaro/Wegovy context) - "weight loss injections" (implied in medication section) - "bmi" (referenced in calculator mention) - "sustainable weight loss" (health outcome focus) 3. **Tool references (all contextually relevant):** - BMI calculator (in COL_H) — for checking starting point before exercise - Progress tracker (in COL_H) — for tracking workout results - GLP-1 calculator (in COL_J) — for exploring medication support alongside exercise - Weight converter not mentioned (less relevant to exercise content, but could appear if expanded) 4. **Medication context (COL_J):** - Mounjaro and Wegovy mentioned as supporting options - Clearly stated as requiring prescription and clinical assessment - Positioned as complementary to exercise and diet, not replacement - Conditional language: "may help", "may provide additional support" 5. **UK-specific elements:** - NHS weekly activity recommendations (150 min moderate / 75 min vigorous) - "Calorie deficit" explained in UK context (0.5 kg/week loss) - NHS guidance reference throughout - "GP" not "doctor" - Stone/kg weight loss messaging 6. **Informational tone:** - Answers the exact query (what workout programme works) - Explains the science (why combinations work) - Practical and actionable (specific exercise types, time commitments) - Non-judgmental on weight topics - FAQ covers common questions about exercise, medication, and timelines 7. **Title/Meta optimization:** - Title: Descriptive, includes keyword, adds "UK Guide" for SEO - Meta title: Keyword-forward, includes "UK" - Meta description: Includes keyword, offers specific benefits (diet, exercise, medication)
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.