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
Best Home Workouts for Weight Loss in the UK
Home workouts are an effective, affordable way to support weight loss alongside a healthy diet. In the UK, adults managing their weight management uk have multiple options — from exercise and lifestyle changes to prescription medications like Mounjaro and Wegovy if eligible. This guide covers the most effective home exercises and explains how prescription weight loss injections work alongside fitness. Our GLP-1 weight loss calculator can help you understand how medication might support your goals.
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.
Effective Home Workouts for Weight Loss
The best home workouts for weight loss combine cardio, resistance training, and consistency. You don't need expensive equipment — bodyweight exercises are highly effective.
- Cardio: Jumping jacks, burpees, high-knees, mountain climbers, and jump rope burn calories quickly. Aim for 20–30 minutes, 3–5 times per week.
- Resistance training: Push-ups, squats, lunges, planks, and tricep dips build muscle, which increases resting metabolic rate. Two sessions per week is effective.
- HIIT (High-Intensity Interval Training): Short bursts of intense exercise followed by recovery periods. Studies show HIIT burns more calories in less time than steady-state cardio.
The NHS recommends 150 minutes of moderate activity per week for adults. Home workouts make this achievable without gym membership. For sustainable results, combine exercise with a reduced-calorie diet — aim for a deficit of around 500 kcal per day for approximately 0.5 kg weight loss per week.
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.
Prescription Weight Loss Options Available in the UK
If you're eligible, prescription weight loss medication can support your home fitness efforts. In the UK, adults with a BMI of 30 or above, or 27–29.9 with weight-related health conditions, may qualify for GLP-1 medications.
- Mounjaro (tirzepatide): A dual GIP/GLP-1 injection (once weekly). Clinical trials showed average weight loss of 15–21% alongside diet and exercise.
- Wegovy (semaglutide): A GLP-1 injection (once weekly). Evidence suggests approximately clinically studied weight loss on average.
- Saxenda (liraglutide): A daily GLP-1 injection — another licensed option.
All three are prescription-only. Access in the NHS is through specialist tier 3 weight management services (waiting lists vary by region). Private access is available through licensed online prescribers following clinical assessment. Try our free BMI calculator to check where you fall, then speak to your GP about weight loss options.
- 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.
Can home workouts alone help me lose weight?
Yes — home workouts combined with a reduced-calorie diet are effective for weight loss. However, results depend on consistency, intensity, and calorie deficit. For faster or more significant results, especially if you have a BMI over 30, prescription weight loss medication may be an option worth discussing with your GP. Our GLP-1 weight loss calculator can help you explore potential outcomes with medication.
How often should I do home workouts for weight loss?
The NHS recommends 150 minutes of moderate activity per week for adults. This could be 30 minutes, 5 days a week. Include both cardio and resistance training 2–3 times per week. Consistency matters more than intensity — sustainable habits beat sporadic intense effort. Combine workouts with a realistic calorie deficit for best results.
What's the difference between Mounjaro and Wegovy for weight loss?
Both are once-weekly injections licensed for weight loss in the UK. Mounjaro is a dual GIP/GLP-1 agonist; Wegovy is GLP-1 only. Clinical trials show Mounjaro may produce slightly higher average weight loss (15–21% vs approximately 15% for Wegovy), though individual results vary. Both require prescription and clinical assessment. Your GP or prescriber can discuss which suits your situation.
How do I find out if I'm eligible for prescription weight loss medication in the UK?
Eligibility typically requires a BMI of 30 or above, or 27–29.9 with weight-related conditions (diabetes, high blood pressure, sleep apnoea, heart disease history). Book an appointment with your GP to discuss weight loss options and ask for referral to NHS specialist services, or explore private online prescribing through licensed UK providers following clinical assessment.
Can I use home workouts and weight loss medication together?
Yes — prescription weight loss medications like Mounjaro and Wegovy are designed to be used alongside diet and exercise, not instead of them. The combination of medication, dietary changes, and regular physical activity (including home workouts) typically produces the best results. Always follow your prescriber's guidance for medication use alongside lifestyle changes.
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.