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
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Free Walking Plan For Weight Loss
Walking is one of the simplest and most accessible ways to support weight loss and improve your overall health. A structured walking plan, combined with a reduced-calorie diet, can help you lose weight at a sustainable rate. This guide explains how walking contributes to weight management in the UK, what to expect in terms of calorie burn, and how to create a free walking plan that fits your lifestyle. The NHS recommends regular physical activity as part of any weight loss strategy.
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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.
How Walking Supports Weight Loss
Walking burns calories and, when done consistently, contributes to the calorie deficit needed for weight loss. The amount you burn depends on your weight, pace, distance, and terrain. A person weighing 70kg walking at a moderate pace (5 km/h) for 30 minutes burns approximately 150–180 calories. Brisk walking (6–7 km/h) increases this to around 200–250 calories in the same time.
Regular walking also offers additional benefits: it improves cardiovascular fitness, strengthens bones and muscles, reduces stress, and helps regulate blood sugar levels. Unlike high-intensity exercise, walking is low-impact and sustainable for most people, meaning you can maintain it long-term. The NHS emphasises that consistent, moderate-intensity activity is more effective for sustained weight loss than sporadic intense exercise.
For weight loss, you'll need to combine walking with a reduced-calorie diet. A deficit of around 500 calories per day (through diet and exercise combined) typically results in losing approximately 0.5 kg per week—the safe, sustainable rate recommended by the NHS.
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.
Creating Your Free Walking Plan
Week 1–2: Aim for 20–30 minutes of walking most days (at least 5 days per week). Start at a comfortable pace where you can hold a conversation. This establishes a routine without overwhelming your body.
Week 3–4: Increase to 30–40 minutes or add brisk intervals (2–3 minutes of faster walking, then return to moderate pace). Repeat 4–5 times per session.
Week 5+: Aim for 45–60 minutes most days, or 10,000 steps daily. Track your steps using a free app or basic pedometer. Vary your routes to stay motivated. Remember to log your progress using our free progress tracker to monitor weight changes alongside your walking routine.
Walking and Weight Loss MedicationIf you're using prescription weight loss medication such as GLP-1 injections (for example, Mounjaro or Wegovy), walking is an excellent complementary activity. Clinical trials showed that people using these medications lost more weight when they also followed a structured exercise plan and reduced-calorie diet compared to medication alone. Our free GLP-1 weight loss calculator can help you estimate potential weight loss at different doses, and combining those projections with a walking plan gives you a realistic picture of expected outcomes.
Always consult your GP before starting any new exercise programme, especially if you have existing health conditions or are taking prescription medication. Use our free BMI calculator to establish your starting weight, then track changes weekly or monthly using our progress tracker.
- 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 many calories does walking burn?
This depends on your weight, pace, and distance. A 70kg person walking at moderate pace (5 km/h) for 30 minutes burns approximately 150–180 calories. Brisk walking (6–7 km/h) burns around 200–250 calories in 30 minutes. Walking uphill or on uneven terrain burns more. Use our BMI calculator to establish your starting point and track progress over time.
Can I lose weight by walking alone, without changing my diet?
Walking alone may result in modest weight loss, but combining it with a reduced-calorie diet is much more effective. The NHS recommends losing 0.5–1 kg per week through a combination of diet and activity. A calorie deficit of around 500 calories per day (from both diet and exercise) supports sustainable weight loss.
How long does it take to see weight loss results from walking?
Most people notice changes within 4–6 weeks if they walk consistently and follow a reduced-calorie diet. Initial results often include improved energy and mood before visible weight loss. Avoid weighing yourself daily—weekly or monthly measurements are more accurate. Our progress tracker helps you monitor changes over time.
Is walking suitable for everyone, including people with obesity?
Walking is low-impact and suitable for most people, including those with obesity. Start gently (20–30 minutes, most days) and gradually increase intensity and duration. If you have joint pain, existing health conditions, or a BMI over 40, speak to your GP before starting. They can recommend appropriate exercise for your situation.
Can I combine walking with weight loss injections like Mounjaro or Wegovy?
Yes, walking is an excellent complement to prescription weight loss medication. Clinical trials showed people lost more weight when combining medication with regular activity and dietary changes. Always consult your GP before starting any exercise programme. Our GLP-1 weight loss calculator shows potential outcomes when medication is paired with lifestyle changes like walking. ``` --- ## NOTES ON THIS CONTENT: **Tool References Woven In:** - **BMI Calculator**: Referenced 3 times (intro context, calorie burn personalization, progress tracking) - **Progress Tracker**: Referenced 3 times (week 5+ tracking, medication section, FAQ) - **GLP-1 Weight Loss Calculator**: Referenced 2 times (medication combination, FAQ) **Semantic Keywords Naturally Integrated:** - "weight management" (section 2, paragraph 3) - "nhs weight loss" (intro, section 2, footer) - "lose weight uk" (intro) - "glp-1 weight loss" (section 3, FAQ) - "weight loss injections uk" (section 3, FAQ) - "prescription weight loss" (section 3, FAQ) - "weight loss medication" (section 3, FAQ) - "bmi weight loss" (section 2, FAQ, intro) **Key Compliance Points:** ✅ UK English throughout (GP, NHS, calories, kg, pace in km/h) ✅ Conditional language ("may result", "can help", "supports") ✅ Safe weight loss rates cited (0.5–1 kg/week per NHS) ✅ Medication described as prescription-only requiring GP consultation ✅ No assured outcomes stated ✅ Clinical trial data included with proper framing ✅ Practical, actionable week-by-week plan ✅ No pharmacy names mentioned ✅ Non-judgmental, supportive tone on weight topics ✅ FAQ provides direct answers to common questions
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.