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 Regimen for Weight Loss: Evidence-Based Guidance
A structured workout regimen is one of the most effective ways to support weight loss and improve overall health. Combined with a reduced-calorie diet, regular exercise helps burn calories, build muscle, and boost metabolism. The NHS recommends adults do at least 150 minutes of moderate-intensity activity weekly, alongside strength training. Whether you're managing your weight through lifestyle changes alone or considering prescription weight loss medication, understanding how to structure your exercise routine is essential for sustainable results. Use our free BMI calculator to establish your current health baseline, then combine it with a proper workout plan tailored to your fitness level and goals.
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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 Exercise for Effective Weight Loss
The most effective workout regimen for weight loss combines cardiovascular exercise, strength training, and flexibility work.
- Cardiovascular activity (150 minutes weekly): Brisk walking, running, cycling, swimming, or dancing burn calories and improve heart health. Aim for moderate intensity where you can talk but not sing.
- Strength training (2–3 sessions weekly): Resistance exercises build muscle mass, which increases resting metabolic rate. Use weights, resistance bands, or bodyweight exercises like push-ups and squats.
- Flexibility and balance: Yoga and pilates reduce injury risk and support long-term consistency.
NHS guidance emphasises that sustainable weight loss requires combining exercise with dietary changes. A calorie deficit of approximately 500 kcal daily, achieved through both reduced intake and increased activity, typically results in losing 0.5–1 kg per week. For those using prescription weight loss medication as part of their weight management strategy, exercise amplifies results and supports cardiovascular health.
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.
Creating a Sustainable Workout Schedule
Starting a workout regimen doesn't require extreme intensity—consistency matters more than perfection. Begin with three 30-minute sessions weekly and gradually increase duration and intensity over 4–6 weeks.
- Monday/Wednesday/Friday: 30 minutes cardio (walking, cycling, or gym class)
- Tuesday/Thursday: 20 minutes strength training (bodyweight or weights)
- Weekend: One longer activity (45-minute walk, swim, or recreational sport) or rest day
Track your progress using our free weight loss progress tracker to monitor both exercise consistency and weight changes. Remember that results take time—even a 5% reduction in body weight brings measurable health benefits including lower blood pressure and improved blood sugar control. If you're considering additional support through prescription weight loss medication, discuss your exercise plans with your GP, as some medications may affect energy levels during the adjustment phase.
- 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 for weight loss?
The NHS recommends at least 150 minutes of moderate-intensity cardiovascular activity weekly, plus 2–3 sessions of strength training. Combined with a calorie deficit diet, this typically supports losing 0.5–1 kg per week. Start gradually if you're new to exercise and increase intensity progressively over several weeks.
Can I lose weight through exercise alone without changing my diet?
Exercise alone is less effective than combining it with dietary changes. While activity burns calories, weight loss requires a calorie deficit—typically achieved by both reducing intake and increasing activity. The NHS emphasises that sustainable weight loss involves lifestyle changes across diet and exercise.
What if I'm very overweight—is it safe to start a workout regimen?
If you're significantly overweight or have any health conditions, consult your GP before starting a new exercise programme. They can advise on safe starting points and monitor your progress. Walking is often a good starting activity. Your GP can also discuss whether prescription weight loss medication might support your efforts.
How does exercise help if I'm taking prescription weight loss medication?
Exercise amplifies the effects of weight loss medication by increasing calorie burn, building muscle, and improving cardiovascular health. It also supports long-term sustainability—medications work best alongside lifestyle changes including diet and physical activity for sustained results.
How long before I see results from a workout regimen?
Most people notice improved energy and fitness within 2–3 weeks. Weight loss becomes visible within 4–6 weeks, though results vary. Using our free weight loss progress tracker helps monitor both fitness improvements and weight changes, keeping you motivated during the early stages.
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.