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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Do Squats Help You Lose Weight?
Squats are an excellent exercise for building muscle and strength, but weight loss depends on creating a calorie deficit—burning more calories than you consume. While squats and other resistance training can contribute to weight management in the UK, they work best alongside dietary changes and increased overall physical activity. For some people, especially those with a BMI over 30 or weight-related health conditions, additional support like prescription weight loss medication may be recommended by their GP alongside exercise and diet changes. This guide explains how squats fit into a complete weight loss approach.
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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 Management
Squats are a compound exercise that engages large muscle groups—primarily the quadriceps, glutes, and hamstrings. This means they burn calories during the workout and can increase your resting metabolic rate as you build lean muscle mass over time. However, the calorie burn from exercise alone is modest: a person weighing 70kg may burn around 150–200 calories from 20 minutes of moderate-intensity squats.
For meaningful weight loss, the NHS recommends creating a calorie deficit of approximately 500 kcal per day, which typically results in losing around 0.5–1 kg per week. This deficit comes primarily from dietary changes, with exercise playing a supporting role. Squats are valuable for maintaining muscle during weight loss—which helps preserve your metabolic rate—but they cannot override a poor diet.
- Squats build muscle, which increases resting metabolic rate
- Resistance training preserves muscle mass during weight loss
- Exercise should combine with reduced-calorie eating for best results
- Regular activity improves cardiovascular health and wellbeing
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.
Weight Loss Support Beyond Exercise
If you're struggling to lose weight through diet and exercise alone, your GP can discuss additional options. For 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, prescription weight loss medication may be recommended. These include GLP-1 injections, which work alongside lifestyle changes to help reduce appetite and support weight management.
You can check your personal BMI using our free BMI calculator above. Whether you're considering exercise, dietary changes, or medication support, the key is finding an approach that's sustainable for you. Your GP can advise on what's appropriate based on your individual health and circumstances.
- 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 do squats actually burn?
A person weighing 70kg typically burns 150–200 calories during 20 minutes of moderate-intensity squats. This is helpful for overall activity levels but is modest compared to the 500 kcal daily deficit needed for meaningful weight loss. Diet changes account for most of the calorie deficit.
Will squats alone help me lose weight?
No—squats alone cannot create the calorie deficit needed for weight loss. Exercise is most effective when combined with a reduced-calorie diet. Squats specifically help preserve muscle mass during weight loss, which is valuable, but dietary changes drive most weight loss results.
Can I lose weight without exercising, just by changing my diet?
Yes, weight loss primarily comes from creating a calorie deficit through diet. Exercise is beneficial for health, muscle preservation, and metabolism, but is not essential for weight loss itself. The NHS recommends combining both for best long-term results and overall wellbeing.
What should I do if diet and exercise aren't working?
If you've made sustained dietary changes and increased activity without success, speak to your GP. For adults with BMI 30 or above, or BMI 27–29.9 with health conditions, prescription weight loss medications may be discussed. Try our GLP-1 weight loss calculator to understand how medication might support your journey.
How does resistance training compare to cardio for weight loss?
Both contribute to calorie burn during exercise. Resistance training (like squats) is particularly valuable because it builds muscle, which increases your resting metabolic rate long-term. Cardio burns more calories during the activity itself. Combining both types of exercise alongside diet is ideal for sustainable 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.