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
Squats and Weight Loss — How Exercise Supports Weight Management
Squats are an excellent lower body exercise that can support weight loss when combined with a calorie deficit and regular physical activity. However, exercise alone rarely produces significant weight loss without dietary changes. For adults in the UK struggling to lose weight despite exercise and diet changes, prescription weight management options are now available through NHS specialist services or private prescribing. This guide explains how squats fit into a comprehensive weight loss strategy and what medication support might be available for eligible adults.
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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.
UK-Licensed Weight Management Medications and Exercise
While squats build muscle and increase daily calorie expenditure, meaningful weight loss requires a calorie deficit of approximately 500 kcal per day for a loss of around 0.5 kg per week. For adults who have tried diet and exercise without success, prescription weight loss medications are available in the UK:
- Mounjaro (tirzepatide) — a once-weekly injection licensed for weight management in adults with BMI ≥30 or BMI ≥27 with weight-related health conditions
- Wegovy (semaglutide) — a once-weekly GLP-1 injection that may help reduce appetite and support feeling fuller
- Saxenda (liraglutide) — a daily GLP-1 injection, also available for eligible adults
Clinical trials showed these medications help participants lose an average of 15–21% body weight alongside reduced-calorie diet and increased physical activity — though individual results vary significantly. Our GLP-1 weight loss calculator can help you estimate potential weight loss at different doses if you think medication might be right for you.
Clinically BackedWeight Loss
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
In the UK, prescription weight management medications are available through two routes. NHS access is through tier 3 specialist weight management services — your GP can refer you, though waiting lists vary considerably by region. Private access is available through GPhC-registered online prescribers following a clinical assessment, without needing an NHS referral. Eligibility depends on your BMI, weight-related health conditions, and individual circumstances.
If you're exercising regularly with squats and other activities but not seeing the weight loss results you hoped for, speaking with your GP about whether prescription weight loss treatment might support your efforts is a practical next step. Your GP or a licensed prescriber can assess whether medication is appropriate for you.
- 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 squats alone help you lose weight?
Squats build muscle and increase calorie expenditure, but weight loss requires a calorie deficit from diet. Squats support weight loss as part of a comprehensive approach — combining exercise, reduced-calorie diet, and potentially medication if needed — but exercise alone rarely produces significant results without dietary changes.
How long does it take to see weight loss results from squats?
Visible weight loss typically takes 4–8 weeks when combined with a calorie deficit, though this varies widely depending on starting weight, diet adherence, and overall activity level. Using our free BMI calculator and progress tracker can help you monitor your progress objectively.
What is the safest rate of weight loss recommended in the UK?
The NHS recommends losing 0.5–1 kg per week for sustainable results. This is typically achieved with a calorie deficit of approximately 500 kcal per day alongside regular exercise like squats. Faster weight loss without medical supervision is not recommended.
Am I eligible for prescription weight loss medication in the UK?
Adults with a BMI of 30 or above, or BMI of 27–29.9 with weight-related health conditions (like high blood pressure or type 2 diabetes), may be eligible for GLP-1 medications or other weight loss treatments. Your GP or a licensed prescriber can assess your eligibility through a clinical consultation.
Can I use weight loss medication instead of exercising?
No — prescription weight loss medications are most effective when used alongside lifestyle changes including regular physical activity and a reduced-calorie diet. Medications like Mounjaro and Wegovy support weight loss by reducing appetite, but they work best with exercise and healthy eating habits, not as replacements for them.
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.