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 Weight Exercises For Weight Loss
Exercise is a crucial part of any weight management plan in the UK, but the best weight exercises for weight loss work most effectively when combined with dietary changes and, for eligible adults, prescription weight loss medication. While resistance training and cardiovascular activity are proven to support weight loss, sustainable results typically require a multi-approach strategy. This guide covers evidence-based exercises alongside NHS weight management options available to UK adults, including prescription medications like Mounjaro and Wegovy for those who qualify.
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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.
Exercise and Weight Loss — What the Evidence Shows
Resistance training (weights, bodyweight exercises) and cardiovascular activity (walking, running, cycling) both support weight loss by burning calories and building muscle, which increases resting metabolism. The NHS recommends adults aim for 150 minutes of moderate-intensity aerobic activity per week, plus strength training twice weekly.
- Strength training preserves muscle during weight loss, preventing metabolic slowdown and improving body composition
- High-intensity interval training (HIIT) may burn more calories in less time
- Walking and swimming are low-impact options suitable for all fitness levels
- Consistency matters more than intensity — sustainable exercise habits yield better long-term results than sporadic intensive efforts
However, exercise alone rarely produces significant weight loss without dietary changes. Research shows a calorie deficit of around 500 kcal per day (achieved through diet and exercise combined) typically results in approximately 0.5 kg weight loss per week. For adults with a BMI of 30 or above, or 27 or above with weight-related health conditions, prescription weight loss medication may provide additional support alongside lifestyle changes.
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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.
Weight Loss Medication Available in the UK
For eligible UK adults, prescription weight management options are available through both NHS specialist services and private prescribing. Mounjaro (tirzepatide) and Wegovy (semaglutide) are once-weekly GLP-1 injections that may help reduce appetite and support feeling fuller after smaller meals — when combined with exercise and dietary changes. Clinical trials showed these medications helped participants lose an average of 15–21% of body weight, though individual results vary significantly.
Access through the NHS involves referral to a tier 3 specialist weight management service from your GP. Private access is available through online prescribing following a clinical assessment. Check your eligibility and discuss options with your GP to find out which approach suits you best.
Our free BMI calculator can help you establish your starting point and check whether you fall within eligibility criteria (BMI 27+). If you think prescription weight loss medication might be appropriate for you, our GLP-1 weight loss calculator lets you explore potential outcomes at different doses. To track your progress as you combine exercise with other weight management strategies, our progress tracker makes it easy to log changes over time.
- 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.
Do I need to exercise to lose weight with prescription medication?
No, but exercise and lifestyle changes significantly improve long-term results. Prescription medications like Mounjaro and Wegovy work best alongside a reduced-calorie diet and increased physical activity. Exercise also supports overall health, cardiovascular fitness, and muscle preservation during weight loss.
What's the best exercise for weight loss — cardio or weights?
Both are valuable. Cardio burns calories during exercise; strength training builds muscle and boosts resting metabolism. The NHS recommends combining both: 150 minutes weekly of moderate aerobic activity plus two sessions of strength training. Consistency matters more than choosing one type.
How quickly can I lose weight with exercise alone?
Typically 0.25–0.5 kg per week with exercise only. Adding dietary changes increases this to approximately 0.5–1 kg weekly. For faster or more significant weight loss, prescription weight loss medication is available for eligible UK adults — discuss with your GP.
Am I eligible for prescription weight loss medication in the UK?
Potentially, if you have a BMI of 30 or above, or 27–29.9 with weight-related health conditions (such as type 2 diabetes, high blood pressure, or sleep apnoea). Your GP can assess your eligibility and discuss whether referral to specialist services or private prescribing is appropriate.
Can I use Mounjaro or Wegovy without exercising?
These medications are licensed for use alongside dietary changes and physical activity — not as replacements. While some weight loss occurs with medication alone, combined approach yields better health outcomes, improved fitness, and more sustainable results long-term.
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.