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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Running for Weight Loss Plan — UK Health Guide
Running is an excellent way to support weight loss, but combining it with other lifestyle changes and—if eligible—prescription medication can help you achieve better results. This guide covers how to build an effective running plan, what the NHS recommends, and the weight management options available to UK adults. Whether you're just starting out or already active, understanding the full picture of weight loss strategies—including diet, exercise, and medical support—helps you make informed decisions about your health.
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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.
Prescription Weight Loss Options Available in the UK
If you're eligible, prescription weight management medications can support your running plan by helping reduce appetite and support sustainable weight loss. Three main options are licensed in the UK:
- Mounjaro (tirzepatide) — a once-weekly injection that works via dual GIP and GLP-1 pathways. Clinical trials showed participants lost an average of 15–21% of their body weight alongside lifestyle changes.
- Wegovy (semaglutide) — a once-weekly GLP-1 injection. Evidence suggests average weight loss of around 15% of body weight in clinical trials.
- Saxenda (liraglutide) — a daily GLP-1 injection option for some patients.
You're eligible if you have a BMI of 30 or above, or BMI of 27–29.9 with weight-related health conditions (type 2 diabetes, high blood pressure, heart disease, or sleep apnoea). Lower thresholds apply if you're of South Asian, Chinese, Black African, or Black Caribbean heritage. Individual results vary significantly, and these medications work best alongside reduced-calorie diet and increased physical activity—exactly the approach running supports.
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No appointments. No waiting rooms. Just care — from a UK-regulated online pharmacy.
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.
NHS vs Private Access and Next Steps
NHS access: Ask your GP for a referral to specialist tier 3 weight management services in your area. Availability varies by region and waiting lists can be significant. Private access: Online prescribing services allow you to access medication following a clinical assessment without an NHS referral—though you'll pay privately, typically £129–£320 per month depending on dose.
Before pursuing medication, use our free BMI calculator to establish your baseline and see where you fall on NHS weight categories. Your GP can then discuss whether prescription weight loss medication is appropriate for you. Combined with a regular running routine, structured nutrition, and support tools like our progress tracker, medication can be a powerful part of your weight management plan. The key is treating running as one component of a comprehensive approach, not the sole solution.
- 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.
Can running alone help me lose weight without medication?
Yes, running burns calories and supports weight loss, but it works best combined with a reduced-calorie diet. The NHS recommends weight loss of 0.5–1 kg per week, which typically requires a calorie deficit of around 500 kcal daily. Running contributes to this deficit, but dietary changes are equally important. If you're struggling despite exercise and diet, talk to your GP about additional support.
What's the difference between Mounjaro and Wegovy for weight loss?
Both are once-weekly injections, but Mounjaro (tirzepatide) uses a dual GIP and GLP-1 mechanism, while Wegovy (semaglutide) is GLP-1 only. Clinical trials showed Mounjaro produced average weight loss of 15–21%, compared to around 15% with Wegovy. Both require prescription and work best alongside running and dietary changes. Individual results vary.
How do I know if I'm eligible for prescription weight loss medication in the UK?
You're generally eligible if your BMI is 30 or above, or 27–29.9 with weight-related health conditions (diabetes, high blood pressure, heart disease, or sleep apnoea). Lower BMI thresholds apply for certain ethnic backgrounds. Use our free BMI calculator to check your status, then discuss eligibility with your GP.
Can I take prescription weight loss medication while running regularly?
Yes, most people can combine running with GLP-1 medications like Mounjaro or Wegovy. However, you may need to adjust nutrition and hydration as these medications affect appetite and digestion. Always inform your prescriber about your exercise routine, and discuss any side effects like nausea or fatigue that might affect your running performance.
How long should I stay on weight loss medication while running?
Duration depends on your individual progress and health. Some people use medication short-term to build momentum with running and diet changes, then maintain results. Others stay on medication longer-term. Your prescriber will review progress regularly and adjust your plan based on results and any side effects. Track your progress using our free progress tracker.
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.