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 Routine for Weight Loss — UK Health Guide
Walking is one of the most effective and sustainable ways to support weight management in the UK. A regular walking routine helps burn calories, improve cardiovascular health, and maintain healthy weight management uk practices. For many adults, combining daily walking with lifestyle changes can be enough to achieve gradual weight loss. However, if you have a BMI over 30 or weight-related health conditions, prescription weight loss medication may be available through the NHS or private prescribing. This guide explains how to build an effective walking routine and what additional support options exist for lose weight uk.
10,000+ calculations today · NHS-aligned thresholds · 100% free
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.
Building an Effective Walking Routine
A consistent walking routine supports weight loss by burning calories and increasing overall physical activity. The NHS recommends at least 150 minutes of moderate-intensity activity per week for adults, which can be achieved through daily walking. Aim for 30 minutes of brisk walking (where you can speak but not sing) five days a week. Start gradually if you're new to exercise — even 10–15 minutes daily builds momentum.
- Pace matters: Faster walking burns more calories than leisurely strolling. Aim for 3–4 miles per hour for moderate intensity.
- Consistency beats intensity: Regular walks are more sustainable than occasional high-intensity efforts.
- Track progress: Use our free progress tracker to log your walks and weight changes over time, helping you stay motivated.
- Combine with other activities: Mix walking with strength exercises twice weekly for better results.
Walking is free, accessible, and suitable for most fitness levels. However, weight loss also requires a reduced-calorie diet — walking alone may not be sufficient for significant weight loss if you're consuming excess calories.
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.
Prescription Weight Loss Options in the UK
If you've been walking regularly but weight loss has plateaued, prescription weight loss medication may help. In the UK, several GLP-1 weight loss injections are available for eligible adults: Mounjaro (tirzepatide), Wegovy (semaglutide), and Saxenda (liraglutide). These work alongside lifestyle changes, not instead of them. You may be eligible if your BMI is 30 or above, or 27–29.9 with weight-related health conditions like high blood pressure or type 2 diabetes.
- NHS route: Referral through your GP to a specialist weight management service (waiting lists vary by region).
- Private route: Online assessment with a UK-licensed prescriber (faster access, costs vary).
Calculate your BMI using our free BMI calculator to check your starting point. Try our GLP-1 weight loss calculator to see projected results at different medication doses when combined with walking and diet.
- 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 walking do I need for weight loss?
The NHS recommends 150 minutes of moderate-intensity activity weekly for health. For weight loss, aim for 30 minutes of brisk walking most days, plus a reduced-calorie diet. Walking burns roughly 200–300 calories per 30 minutes depending on pace and body weight, but weight loss also requires eating fewer calories than you burn overall.
Can I lose weight by just walking without changing my diet?
Walking supports weight loss, but you'll also need a calorie deficit. If you're eating more calories than you burn through walking, weight loss will be very slow or may not happen. Combine your walking routine with a balanced, reduced-calorie diet for better results.
What prescription weight loss medication is available on the NHS in the UK?
The NHS offers tirzepatide (Mounjaro), semaglutide (Wegovy), and liraglutide (Saxenda) for eligible adults. Access is through specialist tier 3 weight management services, which vary by region. Your GP can refer you if you meet BMI and health criteria. Waiting times can be several months to over a year in some areas.
How do GLP-1 weight loss injections work with exercise?
GLP-1 medications like Mounjaro and Wegovy reduce appetite and help you feel fuller after smaller meals. They work best when combined with increased physical activity (like your walking routine) and a reduced-calorie diet. Clinical trials showed weight loss of 15–21% over 72 weeks on Mounjaro alongside lifestyle changes — results vary individually.
How do I check if I'm eligible for prescription weight loss medication?
Calculate your BMI using our free BMI calculator. You may be eligible if your BMI is 30 or above, or 27–29.9 with weight-related health conditions (high blood pressure, type 2 diabetes, sleep apnoea). Speak to your GP about referral to specialist NHS weight management services, or access private prescribing through a UK-licensed online prescriber.
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.