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
Workouts for Weight Loss — What Actually Works
Exercise is one of the most effective tools for sustainable weight loss in the UK. The NHS recommends combining regular physical activity with dietary changes to achieve healthy weight management. Whether you're looking to lose weight through fitness alone or alongside prescription weight loss medication, understanding which workouts deliver the best results is essential. This guide covers evidence-based exercise strategies, calorie burn rates, and how to integrate workouts into your broader weight loss plan.
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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.
The Most Effective Workouts for Weight Loss
Different types of exercise burn calories at different rates. Cardiovascular exercise (running, cycling, swimming) burns 400–800 calories per hour depending on intensity and body weight. High-intensity interval training (HIIT) is particularly effective — short bursts of intense effort followed by recovery periods can burn 25–30% more calories than steady-state cardio in the same time.
Strength training is equally important: it builds muscle mass, which increases resting metabolic rate (how many calories you burn at rest). Aim for 2–3 sessions per week of resistance exercise alongside cardio.
- Brisk walking or jogging: 300–600 calories/hour
- Swimming: 400–700 calories/hour
- HIIT workouts: 500–900 calories/hour
- Strength training: 200–400 calories/hour (plus metabolic benefit)
- Cycling: 400–800 calories/hour
The NHS weight loss guidance emphasises that consistency matters more than intensity. A sustainable routine you can maintain long-term beats an unsustainable intense 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 Other Weight Loss Strategies
While exercise is powerful, the NHS confirms that weight loss requires a calorie deficit — typically achieved through a combination of reduced calories and increased activity. For sustainable results, aim to lose 0.5–1 kg per week through a deficit of approximately 500 calories daily (from diet and exercise combined).
Many people combining regular workouts with other evidence-based weight management approaches — including prescription weight loss medication like Mounjaro or Wegovy — see stronger results. Our GLP-1 weight loss calculator can help you project potential outcomes when combining exercise with medication. Track your progress with our free progress tracker to stay motivated and accountable throughout your weight loss journey.
- 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 aerobic activity (or 75 minutes vigorous) plus strength training twice weekly. However, even 30 minutes most days supports weight loss when combined with healthy eating. More activity accelerates results but consistency is more important than perfection.
Is cardio or strength training better for weight loss?
Both are valuable. Cardio burns immediate calories; strength training builds muscle, which increases resting metabolism long-term. Combining both — for example, 3–4 cardio sessions and 2 strength sessions weekly — delivers the strongest results for sustainable weight loss.
Can I lose weight with exercise alone?
Exercise alone is slower than combining exercise with dietary changes. Weight loss fundamentally requires a calorie deficit. Exercise creates part of that deficit, but reducing calorie intake is typically necessary for meaningful, sustained weight loss.
What's the best time of day to work out for weight loss?
The best time is when you'll actually do it consistently. Morning exercise may slightly boost metabolism; evening workouts don't negate weight loss. Consistency and total activity level matter far more than timing.
Can I use weight loss medication alongside my workout routine?
Yes. Prescription weight loss medications like Mounjaro and Wegovy are designed to be used alongside exercise and dietary changes, not instead of them. Always discuss your exercise plan with your GP or prescriber before starting any 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.