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
Squat Workout for Weight Loss — Does It Really Work?
Squats are an effective lower-body resistance exercise that can support weight loss when combined with a calorie deficit and balanced diet. However, weight loss ultimately depends on burning more calories than you consume. In the UK, the NHS recommends combining regular physical activity with dietary changes for sustainable weight management. For some people, prescription weight loss medication alongside exercise and diet may also be recommended by a healthcare professional.
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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 Squats Support Weight Loss and Fitness
Squats engage large muscle groups including the quadriceps, glutes, hamstrings, and core, making them one of the most effective resistance exercises. Muscle tissue burns more calories at rest than fat tissue, so building muscle through strength training like squats can support your metabolic rate over time.
- Squats increase calorie burn during and after exercise (post-exercise oxygen consumption)
- Regular resistance training helps preserve muscle mass during weight loss, preventing metabolic slowdown
- Squats improve strength and functional fitness, making daily activities easier
- Compound exercises like squats elevate heart rate, supporting cardiovascular fitness
However, squats alone do not create the calorie deficit needed for weight loss. The NHS emphasises that sustainable weight loss requires a reduced-calorie diet combined with increased physical activity — exercise amplifies results, but dietary changes are essential.
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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.
Weight Loss: Exercise, Diet, and Medical Support in the UK
For most people, a combination of approaches works best. The NHS recommends losing weight at a rate of 0.5 to 1 kg per week for sustainable results. Regular exercise like squats, combined with a calorie deficit of around 500 kcal per day, typically supports this rate.
For adults in the UK with a BMI of 30 or above, or 27 or above with weight-related health conditions, prescription weight loss medication may be recommended by a GP or specialist. When used alongside exercise and diet, these medications can support additional weight loss. Your GP can assess whether prescription weight management is appropriate for your individual circumstances.
Try our free BMI calculator above to understand your current health status, and track your progress with our free progress tracker as you build your fitness routine.
- 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 squats should I do for weight loss?
There's no clinically supported number — focus on consistency rather than quantity. Aim for 3 strength training sessions per week, including 8–12 reps of 3–4 sets of squats. Progressive overload (gradually increasing weight or reps) is more important than high volume. Always maintain proper form to avoid injury and maximise effectiveness.
Can squats alone make me lose weight?
No. Squats build muscle and burn calories, but weight loss requires a calorie deficit — consuming fewer calories than you burn. Diet is fundamental. Squats work best as part of a comprehensive approach including balanced nutrition, cardiovascular activity, and adequate sleep. Exercise amplifies weight loss results but cannot replace dietary changes.
How long before I see weight loss results from squats?
Initial changes (improved strength and body composition) may appear within 2–4 weeks. However, noticeable weight loss typically takes 4–8 weeks when combined with a calorie deficit. Individual timelines vary based on starting weight, diet adherence, and overall lifestyle. Patience and consistency are more important than speed.
Are squats suitable for all fitness levels?
Squats can be modified for any fitness level — bodyweight squats, assisted squats using a chair, or resistance squats with weights. If you have joint pain, injury, or medical conditions, consult your GP or a qualified fitness professional before starting any new exercise programme to ensure safety.
Should I combine squats with other exercises for weight loss?
Yes. A balanced fitness approach including strength training (like squats), cardiovascular activity (walking, cycling, running), and flexibility work is most effective. The NHS recommends at least 150 minutes of moderate-intensity aerobic activity plus strength training twice per week for adults. Variety also prevents boredom and overuse injuries.
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.