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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Stomach Weight Loss Exercises You Can Do At Home
Targeted exercises can help reduce belly fat and support overall weight management when combined with a balanced diet and lifestyle changes. Stomach fat, or visceral fat, is particularly responsive to exercise and calorie deficit. This guide covers practical at-home exercises, evidence-based approaches, and how prescription weight loss medication may support your efforts alongside exercise. Remember that sustainable weight loss typically involves both increased physical activity and dietary changes — exercise alone is rarely enough for significant weight loss, but it delivers important health benefits beyond the scale.
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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.
Effective At-Home Exercises For Stomach Fat
Core-strengthening exercises are most effective for targeting abdominal muscles and may help reduce belly fat when combined with overall weight loss. Try these at home: planks (hold 20–60 seconds, rest, repeat 3–5 times), dead bugs (lying on your back, alternately extend opposite arm and leg), and bird dogs (on hands and knees, extend opposite arm and leg). Perform these 3–4 times weekly.
Cardio and aerobic exercise burns more calories overall and is crucial for reducing visceral fat. Effective at-home options include brisk walking (30 minutes daily), jumping jacks, burpees, mountain climbers, or dancing. The NHS recommends at least 150 minutes of moderate-intensity aerobic activity weekly for weight management benefits.
Important context: Exercise reduces belly fat more effectively when combined with a calorie deficit. A deficit of approximately 500 kcal daily, alongside exercise, typically supports weight loss of 0.5–1 kg per week — the NHS-recommended sustainable rate. Use our free BMI calculator above to assess your current health status and healthy weight range for your height.
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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.
Supporting Weight Loss Beyond Exercise
While exercise is essential for health, weight loss also requires dietary changes. For many people in the UK, a structured approach to weight management — including dietary support, activity increase, and behavioural change — is most effective. Our GLP-1 weight loss calculator can help you explore how prescription weight loss medication (such as Mounjaro or Wegovy) might support your efforts, though these require a prescription and clinical assessment from your GP or a licensed prescriber. If you're overweight or obese, your GP can discuss NHS weight loss services or refer you to specialist tier 3 weight management services. Track your progress using our free progress tracker to monitor how exercise and lifestyle changes impact your weight over time.
- 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 quickly will at-home stomach exercises reduce belly fat?
Visible fat loss typically takes 6–8 weeks of consistent exercise combined with a calorie deficit. Exercise builds muscle and improves fitness within 2–3 weeks, but fat reduction requires sustained effort. The NHS recommends losing 0.5–1 kg per week for sustainable results — this requires both exercise and dietary changes.
Can I lose stomach fat with exercise alone, without changing my diet?
Exercise alone is unlikely to produce significant fat loss. A calorie deficit is essential for weight loss — this typically requires reducing intake by about 500 kcal daily. Exercise supports this by burning calories, improving metabolism, and building lean muscle, but dietary changes are equally important.
What's the best exercise for reducing belly fat?
Visceral belly fat responds well to both cardio (walking, cycling, swimming) and resistance training (planks, weightlifting). Combining both is most effective. The NHS recommends 150 minutes of moderate-intensity aerobic activity weekly plus strength training twice weekly for optimal weight management and health benefits.
Should I use prescription weight loss medication alongside exercise?
Prescription weight loss medicines like Mounjaro (tirzepatide) and Wegovy (semaglutide) are designed to be used alongside exercise and dietary changes, not instead of them. These require a prescription and clinical assessment. Your GP can discuss whether prescription weight loss medication is appropriate for you based on your BMI and health.
How does weight loss medication support exercise efforts?
GLP-1 medications (like Wegovy) and GIP/GLP-1 medications (like Mounjaro) may help reduce appetite and food cravings, making it easier to maintain a calorie deficit. Clinical trials showed average weight loss of 14.9–20.9% of body weight — though results vary. These always require prescription and must be combined with exercise and lifestyle changes for best outcomes.
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.