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
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Exercise Regimen For Weight Loss: A UK Health Guide
An effective exercise regimen is one of the most important pillars of sustainable weight loss. Whether you're aiming to improve your BMI, manage your weight, or support prescription weight loss medication like Mounjaro or Wegovy, regular physical activity plays a crucial role. This guide explains how to structure an exercise routine that works alongside healthy eating and, if appropriate, medical weight management options. The NHS recommends combining cardio, strength training, and flexibility work for optimal results.
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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.
Building Your Exercise Routine for Weight Loss
An effective exercise regimen for weight loss combines three key components: cardiovascular activity, strength training, and flexibility work. The NHS recommends at least 150 minutes of moderate-intensity cardio per week (such as brisk walking, cycling, or swimming) or 75 minutes of vigorous activity (running, high-intensity interval training). Strength training 2–3 times weekly helps preserve muscle mass during weight loss and boosts metabolism.
- Cardio: Burns calories directly; start with 20–30 minutes, 3–4 times weekly
- Strength training: Builds lean muscle; use weights, resistance bands, or bodyweight exercises
- Flexibility: Yoga or stretching improves recovery and reduces injury risk
If you're using prescription weight loss medication like Mounjaro or Wegovy, exercise amplifies results. These GLP-1 medications support appetite regulation, making it easier to sustain a calorie deficit alongside regular activity. Always start gradually, especially if you've been sedentary, and listen to your body. Use our free BMI calculator to track your baseline, then monitor progress over time.
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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, Nutrition, and Medical Support Working Together
Sustainable weight management UK requires combining exercise with nutrition and, where appropriate, professional medical support. A calorie deficit of around 500 kcal per day—achieved through diet and exercise combined—typically results in losing approximately 0.5 kg per week, which the NHS considers safe and sustainable.
If you're considering prescription weight loss options, speak to your GP about tier 3 NHS weight management services or licensed private prescribers. Exercise remains equally important whether you use medication or not. Our GLP-1 weight loss calculator can help project potential results when combined with regular physical activity. Track your progress using our free progress tracker to stay motivated and identify patterns that work for you.
- 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 per week for weight loss?
The NHS recommends 150 minutes of moderate-intensity cardio weekly (such as brisk walking or cycling) or 75 minutes of vigorous activity like running. Add 2–3 sessions of strength training per week. Combined with a calorie deficit from diet, this typically results in losing 0.5–1 kg per week.
Can I combine exercise with weight loss medication like Wegovy?
Yes. Wegovy (semaglutide) and Mounjaro (tirzepatide) are prescription-only GLP-1 medications that work best alongside exercise and healthy eating. Physical activity enhances results and improves cardiovascular health. Always follow your prescriber's guidance on medication and exercise timing.
What type of exercise is best for losing weight?
A combination approach works best: cardiovascular exercise burns calories, strength training preserves muscle and boosts metabolism, and flexibility work reduces injury risk. Start with activities you enjoy—walking, swimming, cycling, or gym classes—to make exercise sustainable long-term.
How long does it take to see weight loss results from exercise?
Most people notice changes within 2–4 weeks of consistent exercise, though scales may not shift immediately if you're building muscle. Use measurements, how clothes fit, and energy levels as progress indicators alongside weight tracking.
Should I see my GP before starting a new exercise regimen?
If you're significantly overweight, have existing health conditions, or have been inactive for a long time, speak to your GP first. They can advise on safe starting points and monitor your progress. Use our free BMI calculator to understand your current health position.
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.