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.
