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 — UK Health Guide
Walking is one of the simplest and most sustainable ways to support weight loss and improve overall health. Unlike restrictive diets, a free walking plan fits easily into daily life and requires no special equipment. If you're looking to lose weight in the UK, walking combined with other lifestyle changes—and potentially prescription weight management medication for eligible adults—can deliver meaningful results. This guide covers how to build an effective walking routine, plus information about prescription weight loss options available through the NHS and privately.
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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.
Walking for Weight Loss: Effective UK Prescription Options
A structured walking plan supports weight management uk through consistent calorie burn, improved metabolism, and reduced appetite. The NHS recommends at least 150 minutes of moderate-intensity physical activity per week for adults—walking at a pace where you can talk but not sing achieves this. When combined with nhs weight loss strategies, walking can help you lose weight uk sustainably.
For eligible adults, prescription weight loss uk medications may accelerate results. Three main options are licensed in the UK:
- Mounjaro (tirzepatide) — dual GIP and GLP-1 agonist, starting at 2.5 mg, escalating to 15 mg weekly. Clinical trials showed participants lost an average of 15–21% of body weight alongside dietary changes and physical activity.
- Wegovy (semaglutide) — GLP-1 agonist, doses 0.25 mg to 2.4 mg weekly. Average weight loss was approximately 15% over 68 weeks in clinical trials.
- Saxenda (liraglutide) — GLP-1 agonist, daily injection, 0.6 mg to 3 mg. Each requires a clinical assessment and prescription from a UK-licensed prescriber.
These medications are prescription weight loss only and work best alongside walking and dietary changes, not as replacements for them.
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.
NHS vs Private Access: Finding Your Eligibility Path
NHS access: Weight loss medication nhs is available through specialist tier 3 weight management services—typically requiring a GP referral. Eligibility is based on BMI (≥30, or ≥27 with weight-related health conditions) and varies by region. Waiting lists can be lengthy.
Private access: Available through online consultations with UK-licensed prescribers. No NHS referral needed. A prescriber assesses your health history and bmi weight loss context before issuing a prescription, which is dispensed by a GPhC-registered pharmacy. Costs range from approximately £129–£320 per month depending on dose.
Start by discussing your weight loss goals with your GP—they can advise on eligibility, NHS pathways in your area, and whether prescription medication is appropriate for you. Use our free GLP-1 weight loss calculator to explore potential outcomes at different doses, and check your BMI calculator to understand your current health category.
- 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 much weight can I lose with a walking plan alone?
Walking supports sustainable weight loss of approximately 0.5–1 kg per week when combined with a slight calorie deficit (roughly 500 kcal/day). Results vary based on current weight, walking intensity, diet, and consistency. Aim for 150 minutes weekly at a brisk pace. Your progress tracker can help log results over time.
Who is eligible for prescription weight loss medication in the UK?
Adults with a BMI of 30 or above, or 27–29.9 with weight-related health conditions (type 2 diabetes, prediabetes, high blood pressure, sleep apnoea, or cardiovascular disease) may be eligible. Lower thresholds apply for people of South Asian, Chinese, Black African, or Black Caribbean backgrounds. A prescriber assesses individual eligibility.
Can I use walking and weight loss medication together?
Yes. In fact, prescription weight loss medications work best alongside dietary changes and increased physical activity like walking. Clinical trials showed that medication combined with lifestyle changes produced better results than medication alone. Always follow prescriber guidance.
How do I know if walking alone is enough for my weight loss goals?
After 4–6 weeks of consistent walking (150 minutes weekly) with dietary changes, assess your progress using our weight converter and BMI calculator. If weight loss is slower than desired or you have weight-related health conditions, discuss prescription medication eligibility with your GP or a licensed prescriber.
What's the difference between NHS and private weight loss medication access?
NHS access is through specialist services (referral required, longer waits, free on prescription) while private access is via online consultation with a UK prescriber (faster, no referral needed, costs £129–£320/month). Both require prescription and clinical assessment. Your GP can advise which route suits you.
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.