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
Which Exercise Is Best For Weight Loss?
Exercise is essential for sustainable weight loss, but the "best" workout depends on your fitness level, preferences, and health goals. In the UK, weight management approaches combining regular physical activity with dietary changes and—where eligible—prescription weight loss medication like Mounjaro or Wegovy offer the most effective results. This guide explores evidence-based exercise strategies and how they fit into your weight loss journey, alongside professional support from your GP or specialist weight management service.
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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.
Best Types of Exercise for Weight Loss
The most effective exercises for weight loss combine cardiovascular activity with resistance training. NHS guidance recommends adults aim for at least 150 minutes of moderate-intensity activity per week, plus strength training on 2 or more days weekly.
- Aerobic exercise: Brisk walking, running, cycling, and swimming burn calories efficiently and improve cardiovascular health. Aim for 30 minutes, 5 times per week.
- Resistance training: Weight training or bodyweight exercises build muscle, which increases metabolic rate and helps maintain weight loss long-term.
- High-intensity interval training (HIIT): Short bursts of intense effort followed by recovery periods maximize calorie burn in shorter timeframes.
- Consistency matters more than intensity: Regular moderate exercise you'll stick with beats sporadic intense workouts.
Try our free BMI calculator to track how your weight relates to your height, and use our progress tracker to log activity alongside weight changes.
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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.
Weight Loss Medication and Exercise in the UK
For eligible adults, prescription weight loss medications are available through NHS specialist services or private prescribing. Mounjaro (tirzepatide) and Wegovy (semaglutide) are GLP-1 receptor agonists that reduce appetite and support feeling fuller—making it easier to stick to dietary changes alongside regular exercise. Clinical evidence shows these medications work best combined with lifestyle changes, not as replacements for physical activity.
Our GLP-1 weight loss calculator can help estimate potential weight loss outcomes at different doses when combined with exercise and reduced-calorie diet. Eligibility typically requires a BMI of 30 or above, or 27–29.9 with weight-related health conditions. Your GP can assess whether prescription weight loss treatment is appropriate for you and refer you to specialist weight management services if suitable.
- 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.
What's the best exercise to lose weight quickly?
No single exercise assures gradual weight management, but combining cardiovascular activity (150 minutes weekly) with resistance training and a calorie deficit produces the most consistent results. The "best" exercise is one you'll do regularly. gradual weight management (more than 1–2 lbs per week) risks muscle loss. Sustainable, gradual weight loss alongside lifestyle changes is NHS-recommended.
Can I lose weight with exercise alone without changing my diet?
Weight loss requires a calorie deficit, which is difficult to achieve through exercise alone. Most people need both dietary changes and regular activity. Research shows a combination of moderate calorie reduction (around 500 kcal/day) plus 150+ minutes weekly of exercise produces the best long-term outcomes. Your GP or a dietitian can advise on a personalised approach.
How does exercise work with weight loss medication like Mounjaro?
GLP-1 medications like Mounjaro and Wegovy reduce appetite, making it easier to eat less and maintain a calorie deficit. They work best alongside regular exercise and dietary changes, not instead of them. Clinical trials showed participants achieved greater weight loss when combining medication with increased physical activity and reduced-calorie eating.
How long before I see weight loss results from exercise?
Most people notice changes within 4–6 weeks of consistent activity—improved energy and mood first, then visible weight loss. Weight loss occurs when exercise combines with a calorie deficit. Aim for 0.5–1 kg loss per week (sustainable rate). Using our free progress tracker helps you monitor changes over weeks and months.
Is walking enough exercise for weight loss?
Brisk walking is beneficial and low-impact, but combining it with resistance training and occasionally higher-intensity effort produces faster weight loss. Walking 30 minutes daily supports cardiovascular health and burns calories, but NHS guidance recommends 150 minutes of moderate activity plus strength training twice weekly for optimal weight management results.
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.