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
Swimming Routine for Weight Loss
Swimming is an excellent low-impact exercise that can support weight management UK efforts when combined with a healthy diet. It burns significant calories, builds muscle, and is gentle on joints, making it ideal for most fitness levels. Whether you're exploring swimming as part of your weight loss journey or alongside prescription weight loss medication, understanding how to structure an effective routine can help you achieve sustainable results.
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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 Swimming Supports Weight Loss
Swimming burns approximately 400–600 calories per hour depending on intensity, body weight, and stroke type. Freestyle (front crawl) and butterfly are the most demanding, whilst breaststroke burns slightly fewer calories but is easier to sustain. The full-body nature of swimming engages major muscle groups — shoulders, core, legs, and back — which helps build lean muscle tissue that supports long-term metabolic health.
- Calorie burn: Varies by intensity; vigorous swimming burns more than leisurely pacing
- Low impact: Easy on joints compared to running, making it sustainable long-term
- Builds endurance: Regular swimming improves cardiovascular fitness and stamina
- Reduces injury risk: Water supports body weight, reducing stress on knees and hips
Swimming works best for weight loss when part of a consistent routine — three to four sessions per week typically shows measurable results alongside a reduced-calorie diet. Use our free BMI calculator to track where your current weight sits relative to NHS healthy weight ranges, and monitor your progress with our weight loss progress tracker.
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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.
Building an Effective Swimming Routine
Start with 20–30 minutes of mixed-intensity swimming, three times per week, and gradually increase duration and intensity over 4–6 weeks. A sample routine might include: 5 minutes easy warm-up, 10–15 minutes of steady-pace freestyle, 5 minutes of high-intensity intervals (alternating 30 seconds fast with 30 seconds recovery), and 5 minutes cool-down. Vary your strokes to engage different muscles and prevent boredom.
For sustainable weight management and nhs weight loss guidance, combine swimming with balanced nutrition and strength training once or twice weekly. If you're exploring medical support for weight loss, our GLP-1 weight loss calculator can help you understand how prescription options like Mounjaro or Wegovy might fit alongside your exercise routine. Always consult your GP for personalised advice on combining exercise with any weight loss medication.
- 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 does swimming burn per hour?
Calorie burn varies between 400–600 per hour depending on swimming intensity, stroke type, and body weight. Vigorous freestyle burns more than leisurely breaststroke. The exact number depends on your individual metabolism and fitness level.
How often should I swim to lose weight?
Three to four sessions per week of 30–45 minutes is an effective starting point for sustainable weight loss when combined with a reduced-calorie diet. Consistency matters more than intensity — regular moderate swimming is better than occasional intense sessions.
Can swimming alone lead to weight loss?
Swimming supports weight loss but works best alongside a reduced-calorie diet. Exercise alone rarely produces significant weight loss without dietary changes. The NHS recommends combining increased activity with balanced nutrition and realistic calorie targets.
Is swimming suitable for all fitness levels?
Yes — swimming is low-impact and adjustable to any fitness level. Beginners can start with shorter sessions at a comfortable pace, whilst experienced swimmers can increase intensity and duration. Always warm up properly and consult your GP if you have joint problems.
Can I combine swimming with prescription weight loss medication?
Yes, swimming complements prescription weight loss options like Mounjaro and Wegovy well. These medications work best alongside increased physical activity and dietary changes. Always discuss your exercise plans with your prescriber to ensure they align with your overall health plan.
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.