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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Weight Loss Yoga for Beginners: A Practical UK Guide
Yoga can be an effective part of a sustainable weight loss plan, especially for beginners looking to build strength and flexibility without high-impact exercise. Combined with a balanced diet and increased physical activity, gentle yoga practices may help support weight management and improve overall fitness. In the UK, many people use yoga alongside other evidence-based approaches—including calorie awareness and, for some, prescription weight loss support—to achieve lasting results. This guide explains beginner-friendly yoga practices and how they fit into a broader weight management strategy.
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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.
How Yoga Supports Weight Loss and Fitness
Yoga can support weight loss in several ways. Strength-building poses help develop lean muscle, which increases resting metabolic rate over time. Vinyasa and power yoga styles elevate heart rate and burn calories during the session, while slower styles like Hatha or Yin yoga support flexibility, reduce stress, and improve body awareness—all helpful for sustainable weight management.
Yoga also addresses the emotional side of eating. Mindfulness practices reduce stress-related eating, improve digestion awareness, and help you recognise true hunger signals. When combined with a calorie deficit of around 500 kcal per day, yoga accelerates progress. The NHS recommends losing weight at a rate of 0.5 to 1 kg per week—and yoga supports this by building consistency, reducing injury risk, and making fitness enjoyable. Use our free BMI calculator above to track where you stand, and our weight converter to monitor progress in your preferred units.
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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.
Best Beginner Yoga Poses for Weight Loss
Mountain Pose (Tadasana) — improves posture and core engagement. Chair Pose (Utkatasana) — powerful for thighs and glutes. Plank Pose — builds core strength. Downward Dog — full-body engagement and shoulder strength. Warrior I and II — leg and core activation. Triangle Pose (Trikonasana) — stretches and tones. Start with 10–15 minutes daily, three times per week, and gradually increase duration and intensity. Hold each pose for 30 seconds to 1 minute. Consistency matters more than intensity for beginners. Always warm up first with gentle stretches or a short walk. If you're also considering weight loss medication, track your progress with our free progress tracker to monitor both yoga practice frequency and weight changes.
- 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.
Can yoga alone help me lose weight?
Yoga supports weight loss but works best alongside calorie awareness and a balanced diet. Faster weight loss typically requires a calorie deficit combined with cardio. Yoga builds strength, reduces stress-eating, and improves consistency—making it an excellent foundation for sustainable weight management.
How often should beginners do yoga for weight loss?
Aim for 3–4 sessions per week, 20–30 minutes each, as a beginner. Combine this with 150 minutes of moderate cardio weekly (as per NHS guidelines) and strength training 2–3 times weekly for optimal results. Rest days are important for recovery.
What type of yoga burns the most calories?
Vinyasa and power yoga styles burn the most calories—typically 200–300 kcal per hour. Hatha and Yin yoga burn fewer calories but build awareness and reduce stress-eating. A mix of styles is ideal for sustainable weight loss.
Is yoga safe if I'm overweight?
Yes. Yoga is low-impact and can be adapted for any fitness level. Start with gentle, beginner-friendly classes and modify poses as needed. Always inform your instructor of any injuries or health conditions before starting.
Can I combine yoga with weight loss medication?
Yes. Yoga complements prescription weight loss approaches and NHS weight management programmes. Both focus on sustainable habits, reduced appetite, and improved fitness. Discuss your exercise plan with your GP, especially if taking weight loss medication.
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.