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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Good Exercise Regimen For Weight Loss — UK Health Guide
A good exercise regimen for weight loss combines cardiovascular activity, strength training, and consistency. In the UK, effective weight management typically involves both physical activity and dietary changes—and for eligible adults, prescription weight loss medication may also support your efforts. This guide explores evidence-based exercise approaches and how they work alongside other weight management strategies available through the NHS and private prescribing.
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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.
Exercise and Weight Management in the UK
The NHS recommends at least 150 minutes of moderate-intensity aerobic activity per week for adults, alongside strength training at least twice weekly. A good exercise regimen for weight loss should include:
- Cardiovascular exercise — brisk walking, running, cycling, or swimming burn calories and improve heart health
- Resistance training — builds muscle mass, which increases resting metabolic rate and supports long-term weight management
- Flexibility and balance work — yoga or Pilates improve mobility and reduce injury risk
- Consistency over intensity — sustainable exercise is more effective than sporadic intense efforts
Combined with a reduced-calorie diet, regular exercise can help you lose approximately 0.5 to 1 kg per week. For adults with a BMI indicating overweight or obesity, adding prescription weight loss medication like GLP-1 injections (Mounjaro or Wegovy) can enhance results. Our GLP-1 weight loss calculator can help you estimate potential outcomes when exercise is combined with medication.
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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.
Prescription Weight Loss Options Available in the UK
Three prescription medications are licensed in the UK for weight management: Mounjaro (tirzepatide), Wegovy (semaglutide), and Saxenda (liraglutide). These are available for adults with a BMI of 30 or above, or 27–29.9 with weight-related health conditions like type 2 diabetes or high blood pressure. Access is available through NHS specialist tier 3 services (referral required) or private online prescribing (no NHS referral needed). Eligibility varies by region and individual health profile. Both NHS and private options require a clinical assessment. Your GP can discuss whether prescription weight loss treatment might complement your exercise routine, or you can explore private options through a UK-licensed prescriber.
- 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 at least 150 minutes of moderate-intensity aerobic activity per week, plus strength training twice weekly. Combined with a calorie deficit and lifestyle changes, this typically supports losing 0.5–1 kg per week. Individual needs vary—your GP can advise based on your fitness level and health.
Can exercise alone achieve significant weight loss without medication?
Yes, exercise combined with a reduced-calorie diet can achieve meaningful weight loss for many people. However, some individuals find that adding prescription weight loss medication alongside exercise produces better results. Your GP can assess whether medication might help in your case.
What types of exercise are best for weight loss?
The best exercise combines cardiovascular activity (walking, running, cycling), resistance training (to preserve muscle), and consistency. Studies show that combining different types of activity, alongside dietary changes, produces the most sustainable outcomes.
How do UK weight loss injections work alongside exercise?
Prescription weight loss medications like Mounjaro and Wegovy work by reducing appetite and supporting feeling fuller after smaller meals. They're designed to complement exercise and dietary changes, not replace them. All UK-licensed weight loss medications require a clinical assessment before prescription.
Should I talk to my GP about weight loss medication if I'm exercising?
Yes. If you've been exercising consistently but haven't achieved your goals, or if you have a BMI of 27 or above with health conditions, your GP can assess whether prescription options are appropriate. Use our BMI calculator to check your starting point, then discuss with your GP.
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.