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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Is Jogging Good for Weight Loss?
Yes, jogging is an effective form of physical activity that can support weight loss when combined with a reduced-calorie diet. However, exercise alone is rarely enough for significant weight loss — sustainable results require both lifestyle changes and, for some people, additional support. In the UK, several approaches work together: regular activity like jogging, dietary changes, and for eligible adults, prescription weight management options. This guide covers how jogging fits into your overall weight loss strategy and what other options are available.
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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 Jogging Supports Weight Loss and Exercise Benefits
Jogging burns calories during and after exercise, which contributes to creating the calorie deficit needed for weight loss. A 70kg adult jogging at a moderate pace (8–10 km/h) burns approximately 400–500 calories per hour, though this varies based on fitness level, pace, and body composition.
The NHS recommends at least 150 minutes of moderate-intensity aerobic activity (like jogging) per week for adults. Beyond calorie burning, regular jogging offers additional weight management benefits:
- Improves cardiovascular fitness and heart health
- Helps regulate blood sugar and insulin sensitivity
- Supports better sleep, which improves appetite regulation
- Increases mood and motivation to maintain healthy habits
- Builds lean muscle mass over time
However, weight loss also depends on diet — you cannot out-exercise a poor diet. Studies show that diet accounts for approximately 70–clinically studied weight loss results, while exercise accounts for 20–30%.
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.
UK Weight Management Options Beyond Exercise
For adults in the UK who find diet and exercise alone insufficient, prescription weight loss medication is available. NHS weight management services and private prescribers offer options including Mounjaro (tirzepatide), Wegovy (semaglutide), and Saxenda (liraglutide) — all GLP-1 or dual-mechanism receptor agonists. Eligibility typically requires a BMI of 30 or above, or 27–29.9 with weight-related health conditions like high blood pressure or type 2 diabetes.
Use our free BMI calculator to check where you stand, and our GLP-1 weight loss calculator to estimate potential outcomes with medication. These tools help you understand what options may be suitable for discussion with your GP or a prescriber. Sustainable weight loss combines jogging, dietary changes, and when appropriate, medical support.
- 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 weight can I lose by jogging alone?
Weight loss from jogging alone depends on frequency, intensity, and diet. Jogging 3–4 times weekly at moderate intensity, combined with a small calorie deficit, may result in approximately 0.5–1 kg per week. However, diet is critical — without calorie reduction, weight loss will be minimal. The NHS recommends combining exercise with dietary changes for best results.
How often should I jog for weight loss?
The NHS recommends at least 150 minutes of moderate-intensity activity per week for health benefits. For weight loss, this might be divided into 4–5 jogging sessions of 30–40 minutes, or longer runs fewer times per week. Consistency matters more than intensity — sustainable jogging you can maintain is better than sporadic intense runs.
What's the difference between jogging and running for weight loss?
Jogging (5–8 km/h) burns fewer calories per minute than running (faster pace), but is more sustainable for longer periods and lower injury risk. Running burns more calories but is harder to maintain regularly. Both are effective — choose what you can sustain consistently alongside a healthy diet.
Can I lose weight with jogging and diet alone, or do I need medication?
Many people successfully lose weight through jogging and diet alone. However, if you have a BMI of 30 or above, or 27–29 with health conditions, prescription weight loss medication may be an option worth discussing with your GP. Medication works alongside, not instead of, exercise and diet changes.
How do I know if I'm eligible for NHS weight loss medication?
NHS weight management services consider eligibility based on BMI, health conditions, and previous attempts at weight loss. Check your BMI using our free calculator, then speak to your GP about referral to tier 3 specialist services in your area. Private prescribing options are also available in the UK following an online clinical assessment.
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.