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 Programme for Effective Weight Loss
Exercise is a crucial part of any weight management UK programme, but it works best when combined with dietary changes and, in some cases, prescription weight loss medication. The NHS recommends at least 150 minutes of moderate-intensity aerobic activity per week, alongside strength training twice weekly. However, weight loss is primarily driven by calorie deficit — you cannot out-exercise a poor diet. This guide explains how to build an effective exercise programme, what the evidence shows, and how it fits into the broader weight management picture.
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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.
How Much Exercise Do You Need for Weight Loss?
The NHS Weight Loss Plan recommends a structured approach combining cardiovascular exercise, strength training, and everyday movement. For sustainable weight loss, aim for:
- 150 minutes per week of moderate-intensity aerobic activity (brisk walking, cycling, swimming) — this burns calories and improves cardiovascular health
- Strength training twice weekly — builds muscle mass, which increases resting metabolic rate and helps prevent muscle loss during weight loss
- Reduced sitting time — breaking up long periods of inactivity supports better metabolic health
Weight loss is approximately 80% diet and 20% exercise. A calorie deficit of around 500 kcal per day (achieved through a combination of eating less and moving more) typically results in losing about 0.5 kg per week — the safe, sustainable rate the NHS recommends. Using our free BMI calculator above can help you understand your current health status and set realistic targets.
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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.
Exercise and Prescription Weight Loss Medication
If you're considering prescription weight loss medication — whether through NHS weight management services or private prescribing — exercise remains essential. GLP-1 weight loss injections like Wegovy and dual GIP/GLP-1 medications like Mounjaro are designed to support appetite reduction and blood sugar control, but they work best alongside increased physical activity and dietary changes, not instead of them.
Our GLP-1 weight loss calculator can help you understand how medication might fit into your overall weight management strategy. Remember: medication is a tool to help create and maintain a calorie deficit, but exercise provides additional benefits including cardiovascular fitness, bone strength, mood improvement, and long-term health protection that diet and medication alone cannot fully deliver.
- 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 is the best type of exercise for weight loss?
A combination of cardiovascular activity (running, cycling, swimming) and strength training is most effective. Cardio burns calories during exercise; strength training builds muscle, which increases your resting metabolic rate. The key is consistency — any exercise you will actually do regularly is better than a "perfect" programme you abandon.
How long does it take to see weight loss results from exercise alone?
Exercise alone produces modest weight loss without significant dietary change. Most people see noticeable changes after 8–12 weeks of consistent activity, but faster results require combining exercise with reduced calorie intake. For context, losing 0.5–1 kg per week is the safe NHS-recommended rate.
Can I lose weight without exercise, just through diet?
Yes — weight loss is primarily driven by calorie deficit, which can be achieved through diet alone. However, exercise provides crucial additional benefits: cardiovascular health, bone strength, muscle preservation, and improved mental health. The NHS recommends combining both for best results.
How does exercise work with weight loss medications like Mounjaro or Wegovy?
Prescription weight loss medications reduce appetite and support blood sugar control, but they work best alongside exercise and diet. These medications are not alternatives to lifestyle changes — they are tools that help you maintain a calorie deficit more easily whilst gaining the health benefits that exercise provides.
How often should I exercise if I'm trying to lose weight?
The NHS recommends at least 150 minutes of moderate-intensity aerobic activity weekly, plus strength training twice weekly. However, even shorter sessions are beneficial — consistency matters more than perfection. Start with a realistic frequency you can maintain 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.