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
Tummy Weight Loss Exercise at Home
Exercising at home is an effective way to support weight loss, including reducing belly fat. The good news is you don't need a gym membership or expensive equipment. This guide covers evidence-based home exercises that work, how to combine them with healthy eating, and what the NHS recommends for sustainable weight management in the UK. We'll also explain when prescription support might be appropriate for your individual situation.
10,000+ calculations today · NHS-aligned thresholds · 100% free
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 Home Exercises for Tummy Weight Loss
Spot reduction—targeting fat loss from just one area—isn't possible. However, regular exercise combined with a calorie deficit will help reduce overall body fat, including from your midsection. The NHS recommends 150 minutes of moderate-intensity activity per week for adults.
- Walking and jogging at home: Brisk walking, marching on the spot, or using stairs burns calories and requires no equipment.
- Core-strengthening exercises: Planks, dead bugs, and bird dogs build abdominal muscle and improve posture. Aim for 3 sets of 30–60 seconds.
- High-intensity interval training (HIIT): Alternating bursts of intense effort (jumping jacks, burpees) with rest periods boosts calorie burn in less time.
- Yoga and Pilates: Builds core strength, improves flexibility, and supports weight management when done regularly.
Consistency matters more than intensity. Even 20–30 minutes daily is more effective than occasional intense sessions. Use our free progress tracker to log your exercise routine and monitor your overall weight management journey.
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.
Combining Exercise with Nutrition and Weight Management Support
Exercise alone isn't enough for sustainable weight loss—dietary changes are equally important. The NHS emphasises that a calorie deficit of around 500 kcal per day typically results in losing approximately 0.5 kg per week. Eating more vegetables, reducing sugary drinks, and controlling portion sizes are practical starting points.
For some people, additional support helps. Our GLP-1 weight loss calculator can help you understand whether prescription weight loss medication might be appropriate for your situation. These medications work alongside—not instead of—exercise and healthy eating. If you have a BMI of 30 or above, or 27–29.9 with weight-related health conditions, ask your GP about your options for professional weight management support in the UK.
Calculate your BMI using our free tool above to see where you currently sit on NHS guidelines. This gives helpful context for your weight loss goals. Remember, sustainable weight loss is typically 0.5–1 kg per week—rapid loss often leads to muscle loss and isn't sustainable long-term.
Getting support matters: whether that's from friends, family, online communities, or a healthcare professional. If home exercise and diet changes alone aren't working after 3–6 months, book a GP appointment. They can assess whether you might benefit from specialist weight management services, prescription support, or other interventions available through the NHS.
- 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 long does it take to lose belly fat with home exercises?
Results vary by individual. With consistent exercise (150+ minutes weekly) plus a calorie deficit, most people notice visible changes within 4–8 weeks. However, sustainable weight loss is 0.5–1 kg per week. Genetics and age also influence where fat is lost first.
Do I need equipment for home exercises?
No. Bodyweight exercises like planks, squats, burpees, and walking are highly effective. Resistance bands and dumbbells can add variety, but aren't essential. Consistency matters far more than having equipment.
Can exercise alone reduce belly fat without changing diet?
Exercise alone is rarely enough for significant weight loss. The NHS recommends combining regular activity with dietary changes and achieving a calorie deficit. Exercise supports weight loss but diet controls the deficit needed for fat loss.
What should I do if home exercise isn't working?
If you've exercised consistently for 3–6 months without results, consult your GP. They can assess your overall health, check your BMI, and discuss options including specialist weight management services or prescription support available through the NHS.
Are home exercises as effective as gym workouts?
Yes. Home exercises can be equally effective if done consistently. High-intensity interval training at home burns similar calories to gym sessions. The key is regularity and effort, not location. Our progress tracker helps you stay consistent.
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.