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
What's the Best Weight Loss Exercise?
The best weight loss exercise is one you'll actually do consistently — but evidence shows a combination of cardiovascular activity and strength training delivers the strongest results. In the UK, the NHS recommends at least 150 minutes of moderate-intensity aerobic activity per week alongside muscle-strengthening exercises. When paired with a reduced-calorie diet and proper weight management strategies, regular exercise supports sustainable weight loss and improves overall health outcomes. Let's explore what works best.
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.
Evidence-Based Exercise for Weight Loss
Cardiovascular exercise burns calories during activity and helps create the calorie deficit needed for weight loss. Brisk walking, jogging, cycling, and swimming are effective and accessible options across the UK. Aim for 150 minutes of moderate-intensity cardio weekly — or 75 minutes of vigorous intensity — as NHS guidance suggests.
Strength training is equally important. Building muscle increases your resting metabolic rate, meaning your body burns more calories even at rest. Two sessions per week targeting all major muscle groups — using weights, resistance bands, or bodyweight exercises — supports long-term weight management.
- Combine cardio and resistance for maximum effect
- Start gradually and increase intensity over weeks
- Consistency matters more than intensity
- Mix activities to stay motivated and avoid plateaus
Research shows that people who combine exercise with dietary changes lose more weight and maintain it better than those relying on diet or exercise alone. Our free BMI calculator can help track how your weight management and fitness routine impact your health metrics over time.
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.
Building a Sustainable Weight Loss Routine
The most effective weight loss exercise programme is one that fits your lifestyle and preferences. Start with 30 minutes of brisk walking most days — this requires no equipment and is accessible throughout the UK. Gradually add strength sessions and increase duration as fitness improves.
Practical tips: Exercise at the same time daily to build habit. Track progress with our free progress tracker to monitor both exercise consistency and weight changes. Consider outdoor activities — parks and green spaces across the UK provide free, motivating environments. If you're exploring weight management options including prescription methods like GLP-1 weight loss medication, combining exercise with any treatment plan maximises results. Always consult your GP before starting new exercise routines, 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 weekly, plus strength training twice weekly. However, any activity is better than none — start with what fits your schedule and gradually increase. Weight loss results from combining exercise with a calorie deficit through diet, so both matter equally for effective results.
What's better for weight loss — cardio or strength training?
Both are essential. Cardio burns calories during activity, while strength training builds muscle and increases your resting metabolic rate. Combined together, they produce better weight loss outcomes than either alone. Aim for a mix of both throughout your week.
Can I lose weight without exercise?
Yes, weight loss is primarily driven by calorie deficit, which diet controls. However, exercise improves health, builds muscle, prevents muscle loss during weight loss, and increases sustainability. Exercise also supports mental health and overall fitness — making it valuable even if weight loss comes mainly from dietary changes.
How long before I see weight loss results from exercise?
Most people notice changes in energy and mood within 2–3 weeks of starting regular exercise. Visible weight changes typically appear after 4–6 weeks, though this varies based on diet, exercise intensity, and individual factors. Use our BMI calculator and progress tracker to monitor progress objectively rather than relying on scales alone.
Is exercise alone enough for weight loss if I'm obese?
Exercise alone produces modest weight loss if calorie intake remains unchanged. For meaningful results, particularly with obesity, dietary changes are essential — creating a calorie deficit of approximately 500 kcal daily supports 0.5kg weekly loss. Your GP can advise on appropriate targets and, if needed, discuss prescription weight loss options 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.