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
Weight Exercises for Weight Loss — What Works
Exercise is a key part of sustainable weight loss, working alongside diet and lifestyle changes. Whether you're managing weight loss independently or using prescription weight loss medication, regular physical activity helps build muscle, boost metabolism, and improve overall health. This guide explains the best weight exercises for weight loss and how to get started safely in the UK.
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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.
Best Weight Exercises for Weight Loss
Strength training and cardiovascular exercise are the two most effective types of weight exercises for weight loss. Strength training builds lean muscle, which increases your metabolic rate — meaning you burn more calories at rest. Cardiovascular exercise burns calories during the activity itself and improves heart health.
- Strength exercises: Weightlifting, resistance band work, bodyweight exercises (squats, push-ups, planks) — aim for 2–3 sessions per week
- Cardiovascular exercise: Brisk walking, jogging, cycling, swimming, or group fitness classes — aim for at least 150 minutes per week of moderate-intensity activity
- Combination approach: Mix both types for best results. Research shows that combining resistance training with aerobic exercise produces better long-term weight management outcomes than either alone
The NHS recommends adults do at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity per week, plus strength work on 2+ days. Start gradually if you're new to exercise, and consider working with a fitness professional to learn proper form.
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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.
Exercise and Weight Loss Medication
If you're using prescription weight loss medication like Mounjaro or Wegovy, exercise remains essential. These GLP-1 medications work by reducing appetite and supporting feeling fuller, but they're most effective when combined with physical activity and dietary changes. Exercise helps preserve muscle mass during weight loss, improves cardiovascular fitness, and enhances the overall health benefits of weight management.
Create a sustainable routine you can maintain long-term — consistency matters more than intensity. Use our free GLP-1 weight loss calculator to understand how medication may support your goals, and use our progress tracker to log both your exercise and weight changes. Always consult your GP before starting a new exercise programme, especially if you have existing health conditions or are taking prescription medications.
- 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 much exercise do I need for weight loss?
The NHS recommends at least 150 minutes of moderate-intensity aerobic activity per week, plus strength training on 2+ days. However, any increase in physical activity supports weight loss. Start with what feels manageable and gradually build up. Combining different types of exercise produces better results than one type alone.
Can I lose weight with exercise alone?
Exercise is important for weight loss and health, but dietary changes are typically essential for meaningful weight loss. Weight loss requires a calorie deficit — you need to consume fewer calories than you burn. Exercise supports this by burning calories and building muscle, but most successful weight loss combines both exercise and dietary changes.
What exercises burn the most calories?
High-intensity aerobic activities like running, cycling, and swimming burn the most calories during the activity. However, strength training builds muscle, which increases your resting metabolic rate. For sustainable weight loss, a mix of both is most effective. The "best" exercise is the one you'll do consistently.
Is it safe to exercise while taking weight loss medication?
Yes, exercise is beneficial alongside weight loss medication like Mounjaro or Wegovy. In fact, combining medication with exercise and dietary changes produces better outcomes. Always consult your GP before starting a new exercise programme, especially if you have health conditions. Your prescriber can advise on any specific considerations for your situation.
How long before I see weight loss results from exercise?
Most people notice improved fitness and energy within 2–4 weeks of regular exercise. Visible weight loss typically takes 4–8 weeks, depending on diet, exercise intensity, and individual factors. Using our progress tracker helps you monitor changes and stay motivated. Remember, sustainable weight loss is typically 0.5–1kg per week.
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.