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
Walking Exercise Program For Weight Loss
A walking exercise program is one of the most accessible and sustainable ways to support weight loss in the UK. Unlike high-intensity exercise, walking is low-impact, requires no special equipment, and can be integrated into daily life. Combined with a reduced-calorie diet and other lifestyle changes, regular walking can contribute meaningfully to weight management. The NHS recommends at least 150 minutes of moderate-intensity activity per week for adults—and walking is an excellent way to meet this target.
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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 builds lean muscle, which increases your resting metabolic rate. A 70kg adult walking at a moderate pace (5 km/h) burns approximately 200–250 calories per hour, depending on terrain and fitness level. For sustainable weight loss, the NHS recommends losing 0.5–1 kg per week, which requires a calorie deficit of around 500 kcal per day. Walking alone may not create this full deficit, but combined with dietary changes and other activities, it becomes a powerful tool.
- Cardiovascular health: Walking strengthens your heart, lowers blood pressure, and improves cholesterol levels.
- Blood sugar control: Regular walking after meals helps stabilise blood sugar, reducing cravings and energy crashes.
- Mental health: Physical activity releases endorphins, reducing stress and supporting emotional wellbeing.
- Sustainability: Unlike intense exercise, walking is low-injury risk and easier to maintain long-term.
You can track your progress using our free progress tracker to log both your walking activity and weight changes over time, helping you stay motivated and identify patterns.
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.
Building an Effective Walking Program
Start with a realistic baseline—if you're currently sedentary, begin with 10–15 minutes daily and gradually increase. Aim to reach 150 minutes of moderate-intensity walking per week, spread across most days. A "moderate pace" means you can talk but not sing; a fitness tracker can measure this as 100–130 steps per minute. Increase intensity gradually by walking uphill, walking faster, or adding walking intervals. Consistency matters more than intensity; daily 30-minute walks beat occasional intense sessions.
Walking is most effective when combined with dietary changes and, if appropriate, other interventions. Your GP can advise on whether your weight management goals require additional support, including prescription weight loss medication if you have a BMI of 30 or above or are overweight with weight-related health conditions. Use our free BMI calculator to check your current BMI and understand your individual health context.
- 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 by walking?
Weight loss from walking depends on current weight, pace, duration, and diet. The NHS recommends a calorie deficit of ~500 kcal/day for ~0.5 kg/week loss. Walking alone typically contributes 150–250 kcal/day; combined with reduced-calorie nutrition, results vary but 0.5–1 kg/week is sustainable. Individual results vary significantly based on metabolism and lifestyle.
How long should I walk each day to lose weight?
The NHS recommends at least 150 minutes of moderate-intensity activity per week—roughly 30 minutes five days a week. Start at a level that feels manageable and increase gradually. Quality (consistent, sustained pace) matters more than duration. Even 10-minute walks add up; consistency is the key to sustainable weight loss.
Is walking as effective as running for weight loss?
Running burns more calories per minute (~600 kcal/hour vs ~200 kcal/hour walking), but walking is lower-impact, more sustainable long-term, and more accessible to most people. Consistency and adherence matter most—a walking routine you stick to beats an intense running routine you abandon. Combine either with reduced-calorie nutrition for best results.
Can I lose weight with walking alone, without changing my diet?
Walking alone creates only modest calorie deficit—usually 150–250 kcal/day, below the ~500 kcal/day needed for the NHS-recommended 0.5 kg/week loss. Sustainable weight loss requires both increased activity and reduced-calorie nutrition. Walking is most effective as part of a combined approach including dietary changes.
Does walking help if I'm on weight loss medication?
Yes. Prescription weight loss medications like Mounjaro or Wegovy work alongside, not instead of, lifestyle changes. Walking complements these treatments by increasing calorie deficit, improving cardiovascular health, and supporting long-term weight management. Always combine any weight loss medication with physical activity and dietary changes for best 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.