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
Is Water Exercise Good for Weight Loss?
Yes, water exercise can be genuinely effective for weight loss. Aquatic activities like swimming, water aerobics, and aqua jogging provide low-impact cardiovascular workouts that burn significant calories whilst protecting your joints. Combined with healthy dietary changes and, if appropriate, other weight management strategies supported by NHS weight loss guidance, water exercise is a sustainable approach for many UK adults aiming to lose weight and improve overall fitness.
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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 Water Exercise Supports Weight Loss
Water exercise burns calories effectively because your body must work harder against water resistance than it does moving through air. A typical 30-minute swimming session can burn 200–400 calories depending on intensity and body weight—comparable to jogging without the joint impact.
- Low-impact benefits: Water supports your body weight, reducing stress on knees, hips, and ankles—ideal if you have joint pain or arthritis
- Resistance training: Water provides natural resistance, building muscle whilst you exercise, and muscle burns more calories at rest
- Cardiovascular improvement: Swimming and water aerobics strengthen your heart and lungs, improving fitness for sustainable weight management
- Accessibility: Water exercise suits all fitness levels, from beginners to elite athletes
Regular water exercise, combined with a reduced-calorie diet, contributes to the calorie deficit necessary for weight loss. The NHS recommends 150 minutes of moderate aerobic activity weekly, and water-based activities absolutely count towards this target.
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.
Water Exercise Alongside Weight Loss Approaches
If you're exploring weight management options beyond exercise and diet—such as GLP-1 weight loss injections like Mounjaro or Wegovy—water exercise remains an excellent complementary activity. These prescription medications may support weight loss alongside lifestyle changes, not instead of them. Our free GLP-1 weight loss calculator can help you understand projected outcomes with medication support. Additionally, use our BMI calculator to track where your current weight sits and set realistic targets. Combining physical activity with dietary changes maximises sustainable weight loss success. Always discuss new exercise routines with your GP, particularly if you have existing health conditions or take prescription medications.
- 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 many calories does swimming burn per session?
A 30-minute swimming session typically burns 200–400 calories, depending on intensity, stroke type, and body weight. Faster-paced swimming and more vigorous strokes burn more calories. Heavier individuals burn more calories than lighter individuals during the same activity. Track your progress with our free progress tracker to monitor consistent activity over time.
Is water exercise better than running for weight loss?
Both are effective, but water exercise is superior if you have joint pain or injury risk. Swimming burns comparable calories to running whilst being gentler on joints. Running may burn slightly more calories in the same time for some people, but consistency matters most—choose the activity you'll actually maintain long-term.
How often should I do water exercise to lose weight?
The NHS recommends at least 150 minutes of moderate aerobic activity weekly. This could be three 50-minute swimming sessions or five 30-minute sessions spread across the week. Consistency matters more than intensity. Combine regular water exercise with healthy eating and a calorie deficit for sustainable weight loss.
Can water exercise alone lead to weight loss without dieting?
Exercise alone rarely produces significant weight loss without dietary changes. A calorie deficit requires either burning more or eating less—ideally both. Our BMI calculator helps establish your healthy weight range. Most effective weight management combines regular activity, balanced nutrition, and sometimes medical support through prescription weight loss options available through the NHS.
Is water exercise suitable for people with obesity?
Yes—water exercise is ideal for people with higher BMI because water supports body weight, reducing joint strain whilst allowing full movement. This makes it accessible for many people starting a weight loss journey. Always check with your GP before starting a new exercise programme, especially if you have existing health conditions or use prescription medications for weight management.
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.