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
Exercises for Weight Loss
Exercise is one of the most important factors in sustainable weight loss and weight management in the UK. While a calorie deficit through diet is essential, physical activity supports fat loss, preserves muscle mass, and improves overall health outcomes. This guide explains which exercises work best, how much activity you need, and how to combine exercise with other weight management approaches—including prescription weight loss medication if recommended by your GP.
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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.
Best Exercises for Weight Loss
The most effective exercises for weight loss combine cardiovascular activity with strength training. Cardiovascular exercise (running, cycling, swimming, brisk walking) burns calories during the activity itself. Strength training builds muscle, which increases your resting metabolic rate—meaning you burn more calories throughout the day even when at rest.
- Aerobic exercise: 150 minutes per week of moderate intensity (brisk walking, cycling) or 75 minutes of vigorous intensity (running, HIIT) supports weight loss
- Strength training: 2–3 sessions per week of resistance work helps preserve muscle during weight loss
- HIIT (High-Intensity Interval Training): Short bursts of intense effort followed by rest periods are time-efficient and effective for calorie burn
- Daily movement: Walking, taking stairs, and general activity all contribute to total energy expenditure
The NHS recommends combining these approaches for best results. Calculate your personal BMI and healthy weight range using our free BMI calculator to set realistic exercise targets.
Clinically BackedWeight Loss
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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, Diet, and Weight Loss Medication
Exercise works best alongside a reduced-calorie diet. The NHS recommends losing weight at a rate of 0.5–1 kg per week for sustainable results. Some people benefit from additional support through prescription weight loss medication such as GLP-1 injections (Wegovy or Mounjaro), which may help reduce appetite and support fuller feelings after meals. If your GP recommends weight loss medication as part of your weight management plan in the UK, it should always be used alongside exercise and healthy eating—not instead of them.
Track your progress with our free progress tracker to monitor both exercise consistency and weight changes over time. Our GLP-1 weight loss calculator can also help you estimate potential outcomes when combining exercise with medication, if prescribed.
- 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 at least 150 minutes of moderate-intensity exercise per week (such as brisk walking or cycling) alongside strength training 2–3 times per week. Combined with a calorie deficit through diet, this typically supports loss of 0.5–1 kg per week. Individual needs vary, so speak to your GP if you have health concerns.
Is cardio or strength training better for weight loss?
Both are important. Cardio burns calories during the activity, while strength training builds muscle and increases your resting metabolic rate. Combining both approaches gives the best results for sustainable weight loss and overall health.
Can exercise alone cause weight loss without changing diet?
Exercise alone is less effective than combining exercise with a reduced-calorie diet. Weight loss requires a calorie deficit, which is easier to achieve through both dietary changes and increased activity. Most successful weight loss involves both approaches together.
How does prescription weight loss medication work with exercise?
Weight loss medications like Wegovy or Mounjaro may help reduce appetite and support feeling fuller after meals. They work best alongside exercise and healthy eating—not instead of them. Your GP will advise whether medication is appropriate for your situation. Always use our GLP-1 weight loss calculator to understand potential outcomes.
How long does it take to see weight loss results from exercise?
Most people notice changes within 4–6 weeks of consistent exercise combined with dietary changes. Weight loss is typically 0.5–1 kg per week when following NHS guidelines. Use our progress tracker to monitor your weight changes weekly and stay motivated.
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.