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
What Exercise Is Best For Weight Loss?
The best exercise for weight loss combines cardiovascular activity with strength training, supported by a calorie deficit and healthy eating. While no single exercise is perfect for everyone, research shows that consistent physical activity—alongside dietary changes—delivers the most sustainable results. The NHS recommends at least 150 minutes of moderate-intensity exercise per week for adults. Your starting point, fitness level, and personal preferences all matter. Try our free BMI calculator to assess your current health status, then combine exercise with the right nutrition strategy for optimal weight management.
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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.
Most Effective Exercise Types for Weight Loss
Cardiovascular exercise (running, cycling, swimming, brisk walking) burns the most calories during activity and improves heart health. Aim for 150 minutes of moderate intensity or 75 minutes of vigorous intensity weekly according to NHS guidelines.
Strength training (weights, resistance bands, bodyweight exercises) builds muscle, which increases resting metabolic rate—meaning you burn more calories even at rest. Include 2 sessions per week targeting major muscle groups.
High-intensity interval training (HIIT) alternates short bursts of intense effort with recovery periods, delivering significant calorie burn in less time and boosting metabolism for hours after exercise.
Daily movement like walking, gardening, or taking stairs adds up. The NHS emphasises that breaking up long sedentary periods with regular movement supports weight management and overall health.
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 Weight Loss Strategy
Exercise alone cannot create sufficient weight loss without a calorie deficit. The NHS recommends losing weight at a rate of 0.5 to 1 kg per week through a combination of reduced-calorie eating and increased physical activity.
For significant weight management, many UK adults benefit from combining lifestyle changes with professional support. Some may explore prescription weight loss options alongside exercise after discussion with their GP. Our GLP-1 weight loss calculator can help you understand potential outcomes when combining medication with lifestyle changes. Use our progress tracker to monitor both exercise consistency and weight changes 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 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 twice weekly. However, weight loss depends more on creating a calorie deficit through diet—exercise supports this but cannot offset poor nutrition alone.
Is cardio or strength training better for losing weight?
Both are valuable. Cardio burns more calories during activity; strength training builds muscle and increases resting metabolism. Combining both delivers better results than either alone, along with a reduced-calorie diet.
Can I lose weight without exercise?
Yes—weight loss primarily requires a calorie deficit, which is best achieved through dietary changes. Exercise accelerates progress, improves health, and helps maintain muscle during weight loss, but diet is the foundation.
How long before I see weight loss results from exercise?
Most people notice changes within 4–6 weeks if combining exercise with dietary changes. However, initial weight loss is primarily from reduced calorie intake. Building muscle from strength training may mean the scales don't move immediately, even as body composition improves.
Should I consult my GP before starting an exercise programme?
Yes, especially if you're inactive, over 40, have existing health conditions, or are taking medications. Your GP can advise on safe exercise intensity and whether you'd benefit from additional weight management support through NHS services or prescription options. ```
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.