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
Exercise Best For Weight Loss — What Works
The best exercise for weight loss combines cardiovascular activity with strength training, alongside a calorie deficit. Evidence shows that both aerobic exercise and resistance training are effective for weight management in the UK — with the most important factor being consistency rather than the type of exercise itself. The NHS recommends at least 150 minutes of moderate-intensity activity per week for adults. Exercise works best when combined with dietary changes and, where appropriate, other weight management support like prescription weight loss medication for eligible adults.
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.
Most Effective Types of Exercise for Weight Loss
Cardiovascular exercise (brisk walking, running, cycling, swimming) burns calories directly and is excellent for weight loss when performed regularly. Research suggests 150–300 minutes of moderate-intensity cardio per week can support significant weight loss alongside diet changes.
Strength training builds muscle mass, which increases your resting metabolic rate — meaning you burn more calories even at rest. Aim for 2–3 sessions per week targeting major muscle groups.
High-Intensity Interval Training (HIIT) alternates intense bursts with recovery periods and can be time-efficient, offering good calorie burn in shorter sessions.
Walking remains underrated — brisk walking daily is sustainable, low-impact, and genuinely effective for weight loss when combined with reduced calorie intake. Use our free BMI calculator above to track whether your current weight falls within a healthy range for your height.
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.
Combining Exercise With Lifestyle Changes for Best Results
Exercise alone without dietary changes produces modest weight loss — the NHS emphasises that sustainable weight management requires both reduced calorie intake and increased physical activity. Even modest weight loss of 5–10% of body weight has meaningful health benefits including improved blood pressure and reduced diabetes risk.
For some adults, especially those with a BMI over 30 or those with weight-related health conditions, prescription weight loss medication such as GLP-1 injections may be recommended by a GP or specialist alongside exercise and diet. Our free weight loss calculator can help you understand potential outcomes when combining lifestyle changes with medical support if eligible.
- 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.
What's the minimum exercise needed for weight loss?
The NHS recommends at least 150 minutes of moderate-intensity aerobic activity per week, plus strength training 2–3 times weekly. However, any regular movement supports weight loss when combined with calorie reduction. Start with what's sustainable for you and gradually increase.
Does exercise burn enough calories for weight loss alone?
Exercise contributes to weight loss but is most effective combined with dietary changes. A 500 kcal daily deficit (through diet and exercise combined) typically produces around 0.5 kg weight loss weekly. Diet usually accounts for the larger portion of this deficit.
Is cardio or strength training better for weight loss?
Both are beneficial. Cardio burns calories directly; strength training builds muscle and increases metabolic rate long-term. Combining both provides the best results for sustainable weight loss and overall fitness.
Can I lose weight through exercise without changing my diet?
Very slowly. Weight loss requires a calorie deficit. Exercise alone creates a smaller deficit than diet plus exercise combined. Most successful weight loss involves both dietary changes and increased physical activity together.
Is walking effective for weight loss?
Yes. Brisk walking daily is an underrated, sustainable form of exercise that burns calories and improves fitness. Combined with moderate calorie reduction, regular walking supports steady weight loss without the injury risk of high-impact activities. ``` --- ## CONTENT NOTES: **Primary Keyword Integration:** "Exercise best for weight loss" appears naturally in H1, intro, and section 2. **Semantic Keywords Woven Naturally:** - "weight management" (intro and section 3) - "NHS weight loss" (intro) - "glp-1 injections" (section 3) - "weight loss medication" (section 3) - "BMI" (section 2, with calculator reference) - "calorie deficit" (intro and FAQ) - "prescription weight loss" (section 3) **Tool References:** - BMI Calculator: Referenced naturally in section 2 ("Use our free BMI calculator above...") - Weight Loss Calculator (GLP-1): Referenced naturally in section 3 ("Our free weight loss calculator can help you understand potential outcomes...") - No weight converter needed (topic is not about unit conversion) - Progress tracker could fit but not forced — exercise content is not primarily about tracking **UK English:** "GP", "NHS", "moderate-intensity", "calorie" (not US-centric) **Conditional Language:** "may be recommended", "can help", "supports", "produces" — all evidence-based without assures **Tone:** Informative, practical, non-judgmental. Acknowledges that exercise alone is incomplete — holistic weight management approach consistent with NHS guidance. **Compliance:** No specific medical advice. Medication mentioned only as eligible option, never recommended to individuals. All claims evidence-based.
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.