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
Cardio and Weight Loss — A Complete UK Guide
Cardiovascular exercise is one of the most effective ways to support weight loss, but it works best alongside other lifestyle changes and, for some people, prescription medication. In the UK, GLP-1 weight management options like Mounjaro and Wegovy are now available for eligible adults, and combining these with regular cardio and a reduced-calorie diet can improve results significantly. This guide explains how cardio supports weight management in the UK, and what prescription weight loss options may be available to you.
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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.
How Cardio Supports Weight Loss and UK Medication Options
Cardiovascular exercise burns calories during and after activity, helping create the calorie deficit needed for weight loss. The NHS recommends at least 150 minutes of moderate-intensity cardio per week, or 75 minutes of vigorous activity, alongside strength training. However, cardio alone often produces modest results — weight loss typically requires both exercise and dietary changes.
For adults struggling with weight management uk, prescription weight loss medication can make a significant difference. Three GLP-1 medications are licensed in the UK:
- Mounjaro (tirzepatide) — dual GIP and GLP-1 agonist, clinical trials showed average weight loss of 15–21% body weight
- Wegovy (semaglutide) — GLP-1 agonist, average weight loss around 15% body weight
- Saxenda (liraglutide) — GLP-1 agonist, daily injection alternative
These medications work by reducing appetite and supporting feelings of fullness, making it easier to maintain a reduced-calorie diet while doing cardio. Calculate your potential weight loss using our free GLP-1 weight loss calculator above, which estimates results at different doses.
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.
NHS Eligibility and How to Access Weight Loss Medication
In the UK, prescription weight loss medication is available through two routes: NHS specialist tier 3/4 weight management services, or private online prescribing following a clinical assessment.
NHS route: Eligibility typically requires a BMI of 30 or above, or 27–29.9 with weight-related health conditions (type 2 diabetes, high blood pressure, sleep apnoea). You'll need a GP referral to specialist services; waiting times vary by region and can be lengthy.
Private route: Available through GPhC-registered online pharmacies without NHS referral. A UK-licensed prescriber assesses suitability via online consultation.
Start by checking your BMI using our free BMI calculator on this page, then speak to your GP about whether you're eligible. Combine any prescribed medication with regular cardio, a balanced diet, and our free progress tracker to monitor 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 cardio do I need for weight loss?
The NHS recommends 150 minutes of moderate-intensity cardio weekly (e.g., brisk walking, cycling) or 75 minutes vigorous (e.g., running). Cardio burns calories, but weight loss also requires a calorie deficit through diet. Combining exercise with reduced calorie intake produces the best results. Consistency matters more than intensity.
Can I lose weight with cardio alone, without medication?
Yes — many people achieve weight loss through cardio and diet alone. However, results are often modest (typically 5–10% body weight). For adults with obesity or weight-related health conditions, prescription weight loss medication like Mounjaro or Wegovy can significantly enhance results, especially when combined with exercise and dietary changes.
What's the difference between GLP-1 weight loss medications in the UK?
Mounjaro is a dual GIP/GLP-1 agonist (15mg maximum weekly); Wegovy is a GLP-1-only injection (2.4mg maximum weekly); Saxenda is a daily GLP-1 injection (3mg maximum daily). All three are prescription-only and require a clinical assessment. Clinical trials showed Mounjaro may produce slightly greater average weight loss, but individual results vary considerably.
How do I know if I'm eligible for weight loss medication on the NHS?
NHS eligibility typically requires a BMI of 30 or above, or 27–29.9 with weight-related health conditions. Check your BMI using our free calculator on this page, then ask your GP about referral to specialist weight management services in your area. Be prepared for potential waiting lists.
Can I combine cardio with weight loss medication?
Yes — in fact, combining regular cardio with prescription weight loss medication and a reduced-calorie diet is recommended. The medication helps control appetite while you exercise and manage your diet. This combination approach typically produces better results than any single method alone. Always discuss your exercise plan with your prescriber.
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.