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 Most Effective For Weight Loss?
The most effective exercise for weight loss combines cardiovascular activity with resistance training, alongside a calorie deficit. Research shows that high-intensity interval training (HIIT) and strength work burn more calories per session than steady-state cardio alone, but consistency matters more than intensity. The NHS recommends at least 150 minutes of moderate aerobic activity weekly, plus two strength sessions. For sustainable weight management in the UK, the best exercise is the one you'll actually do regularly. This guide covers evidence-based approaches to support your weight loss goals.
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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.
Which Types of Exercise Burn the Most Calories?
Different exercises burn calories at different rates. High-intensity interval training (HIIT) burns the most calories in the shortest time—typically 25–30% more than steady-state cardio. Sprinting, circuit training, and intense sports fall into this category. Strength training builds muscle, which increases resting metabolic rate, helping your body burn more calories throughout the day.
- Running: approximately 600–900 kcal/hour (depending on speed and body weight)
- Cycling: approximately 500–800 kcal/hour
- Swimming: approximately 500–700 kcal/hour
- Strength training: approximately 300–500 kcal/hour, plus increased daily metabolism
- Walking: approximately 250–400 kcal/hour
The NHS weight loss guidance emphasises that calorie burn varies by age, fitness level, and body composition. For sustainable weight loss, combine cardiovascular activity with resistance work. Use our free BMI calculator above to track your current weight category, then monitor progress with our weight loss progress tracker as you build your exercise routine.
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.
How Much Exercise Do You Need for Weight Loss?
The NHS recommends 150 minutes of moderate-intensity aerobic activity per week (such as brisk walking, cycling, or swimming) plus two sessions of strength training on non-consecutive days. This combination supports both calorie burn and metabolic health. However, weight loss primarily depends on maintaining a calorie deficit—roughly 500 kcal per day creates a loss of approximately 0.5 kg weekly.
Exercise alone without dietary changes typically produces modest results. For nhs weight loss support, your GP can discuss lifestyle modifications and, if appropriate, referral to specialist weight management services or prescription weight loss medication options. Many people find combining exercise with dietary changes and, where clinically appropriate, weight loss injections creates more significant results. Track your journey using our free progress tracker to stay motivated and monitor improvements in both weight and fitness.
- 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.
Is cardio or strength training better for weight loss?
Both are important. Cardio burns calories during exercise; strength training builds muscle, increasing resting metabolism. The NHS recommends combining both—150 minutes moderate cardio weekly plus two strength sessions. Consistency and adherence matter more than choosing one type, so pick activities you'll sustain long-term.
How quickly will I see weight loss results from exercise?
Results vary based on diet, starting weight, age, and genetics. Most people see measurable changes within 4–8 weeks of consistent exercise combined with a calorie deficit. Exercise also improves fitness and health markers before significant weight loss occurs, which is valuable even if the scales change slowly.
Can exercise alone cause weight loss without changing diet?
Exercise alone typically creates modest weight loss. The NHS emphasises that sustainable weight loss requires both a calorie deficit (usually through diet) and increased activity. Most research shows that clinically studied weight loss comes from dietary changes, with exercise supporting metabolic health and long-term maintenance.
What's the best exercise if I'm overweight and just starting out?
Walking is excellent for beginners—low impact, requires no equipment, and builds consistency. Aim for 150 minutes weekly at a brisk pace (where you can talk but not sing). Swimming and cycling are also low-impact options. Gradually add strength training and higher-intensity work as fitness improves. Your GP can advise if you have any health concerns.
Does exercise help if I'm using weight loss medication like Wegovy?
Yes. Weight loss medications such as Wegovy (semaglutide) work alongside lifestyle changes, not instead of them. Exercise supports cardiovascular health, builds muscle, and helps prevent weight regain after stopping medication. Clinical trials showed Wegovy's effectiveness combined with a reduced-calorie diet and increased physical activity—exercise is an important part of the overall approach.
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.