We are told by many fitness experts that the method to lose weight is simple — you must eat less and move more. This is partly true, but not always easy. All of us will need to manage our diet and exercise regime, navigating busy lives, the treat aisles in the supermarket, and the rise in ultra-processed foods on the shelves. Food is often the main focus of a weight loss plan and should be carefully considered. Exercise is also extremely important and often overlooked or put to one side, but it is essential in a healthy weight loss journey.
If you’re struggling, it's important to recognise that everyone has unique challenges and barriers to weight loss. That’s why personalised support — such as that offered by Weight Medics — can make a significant difference. Consulting a professional doctor or nurse at your GP or a weight loss clinic like Weight Medics can help you create a safe and sustainable plan.
GLP-1 - It's In Us All!
Recently, the world has become fixated on weight loss injections that utilise the hormone GLP-1, including popular medications such as Mounjaro (tirzepatide). These GLP-1 receptor agonists, when prescribed correctly, are an important tool in a personalised treatment plan — especially for individuals dealing with obesity.
However, the rapid rise in popularity has led to widespread misuse:
- Many online pharmacies are not meeting GPhC standards.
- The General Pharmaceutical Council (GPhC) has updated guidelines and flagged concerns over unsafe prescribing.
- Your suitability for medications like Mounjaro must be assessed by a qualified medical professional.
- Unregulated products and misleading advertising have raised major safety concerns.
- Before beginning treatment with GLP-1-based medications like Mounjaro, ensure you're working with a regulated provider such as Weight Medics, who offers safe and personalised weight loss support.
GLP-1 is a naturally occurring hormone that helps regulate appetite. People with obesity may have lower levels of this hormone, which can contribute to difficulties with weight management. Fortunately, you can enhance the effect of GLP-1 naturally through one powerful tool: exercise.
Why Exercise?
Exercise is not just about burning fat or calories or dreading the gym. It is a fundamental component of overall wellness and a crucial partner to any weight loss plan, including those that involve medications like Mounjaro.
Whether you're feeling tired, unmotivated, or unsure of what to do — remember, exercise can be gentle, fun, and achievable.
Acceptable forms of daily movement:
- Morning stretching or 10-minute yoga
- Walking to the station, school or work
- Grocery shopping and carrying bags
- Gardening or lawn mowing
- House cleaning
- Playing with children or lifting toddlers
- All of these activities count as functional exercise — no gym required.
A Human Need
We are designed to move. While the body may seem to operate fine without much effort, it thrives with movement.
Exercise helps:
- Circulate blood and lymph fluid
- Support mobility, posture and balance
- Stimulate the nervous system
- Strengthen the heart and other organs
- Maintain muscle, joint, tendon and bone health
- Bolster immunity
- Regulate hormones, including GLP-1
- Reduce stress, anxiety and depression
Immediate Benefits of Movement
Body Aches and Pains
Movement can immediately ease stiffness and reduce discomfort. If you suffer from back pain or joint tightness, starting small will help you break the pain-inactivity cycle.
You don’t have to start with intense workouts — activities like gardening, cleaning or short walks can get your muscles moving. If pain is persistent, seek professional help from a physiotherapist or an experienced weight loss practitioner like those at Weight Medics.
Energy Boost
Exercise naturally boosts energy levels by improving blood circulation and oxygen delivery, helping you feel more awake, alert and motivated. Endorphins released during exercise can also improve mood — a vital component when adjusting to a new lifestyle or a medication like Mounjaro.
Burn Fat – Even While Resting
Regular movement increases your metabolism, helping you burn calories not just during exercise, but even at rest. Resistance training is especially effective. Adding strength exercises to your week can elevate calorie burn for up to 48 hours post-workout.
Examples of simple at-home resistance exercises:
- Wall or floor push-ups
- Planks
- Squats and sit-to-stand movements
- Lunges
- Stair climbing
- Bicep curls with household items
- Tricep dips on a chair
- These movements build muscle, which supports higher metabolic function and improves bone density, reducing the risk of osteoporosis — especially important for women.
Exercise Naturally Supports GLP-1 Levels
You may be hearing a lot about GLP-1 medications like Mounjaro, but it’s important to understand that GLP-1 is already in your body. Exercise is a proven way to stimulate natural GLP-1 production, which helps you feel fuller and improves appetite regulation.
For those taking Mounjaro or other GLP-1 medications, exercise is even more essential. It helps preserve lean muscle mass as you lose fat, preventing the common pitfall of muscle loss during weight reduction. This is why Weight Medics strongly recommends an individualised exercise plan alongside medical weight loss treatments.
With the right dietary support (protein and fibre especially), you can manage hunger and build a routine that supports digestive and metabolic health.
In Summary
Whether you're using GLP-1 medications like Mounjaro or working with a clinic like Weight Medics for a medically supervised programme, exercise remains a cornerstone of successful, healthy, and sustainable weight loss.
Start where you are. Move how you can. Trust in your body's ability to respond.
Written by Laura Dalby | Sport Therapist.
Does moving more help you lose weight?
Yes. Movement increases daily energy expenditure and preserves muscle mass, which stops your metabolism from dropping during weight loss. Exercise also stimulates natural GLP-1 production, improving appetite regulation beyond what diet alone achieves. For patients on MHRA approved medications like Mounjaro (tirzepatide) and Wegovy(semaglutide) in the UK, combining treatment with regular activity consistently produces better outcomes. London based UK clinics like Weight Medics build exercise guidance into medically checked programmes. This content has been reviewed by clinician teams and references NHS physical activity guidelines.
Is 20 minutes walk a day enough?
Twenty minutes daily is a strong starting point. Brisk walking burns roughly 80 to 120 calories per session and reduces cardiovascular risk. NHS guidelines suggest 150 minutes of moderate activity weekly, which 20 minutes a day just meets. Adding longer walks or resistance training amplifies the benefits. Consistency matters more than intensity: a daily 20-minute walk beats an occasional intense gym session. This has been reviewed by clinician teams at London based UK clinics, is medically checked, date updated, and references published MHRA approved exercise guidance.
Has anyone lost weight walking 10,000 steps a day?
Yes. Walking 10,000 steps daily burns roughly 400 to 500 extra calories. Over a week, that approaches a pound of fat loss if diet stays consistent. Multiple studies show increased step counts correlate with lower body fat and improved metabolic markers. It works because walking is sustainable, low impact, and fits into daily routines. For patients on MHRA approved medications in the UK, adding a step target alongside treatment accelerates results. This has been reviewed by clinician teams at London based UK clinics and references NHS and medically checked clinical data.
What burns more calories than walking?
Running, cycling, swimming, rowing, and HIIT all burn more calories per minute. Resistance training burns less during the session but builds muscle that increases your resting metabolic rate throughout the day. The catch: the best exercise is the one you do consistently. Walking has the highest long-term adherence rate in the UK because it requires no equipment or recovery time. London based UK clinics recommend combining daily walking with two to three resistance sessions weekly. This content has been reviewed by clinician teams, references NHS guidelines, and is MHRA approved and medically checked.
