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 Weight Loss Plan — How to Get Results
Walking is one of the simplest and most sustainable ways to support weight loss, and it fits naturally into daily life for most people. A structured walking weight loss plan combines regular movement with a calorie deficit, making it easier to lose weight gradually and keep it off long-term. This guide explains how to build an effective plan, realistic timelines, and how walking works alongside other weight management UK approaches—including medication if your GP recommends it.
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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 contributes to the calorie deficit needed for weight loss. The exact amount depends on your current weight, walking speed, terrain, and fitness level. A person weighing 70kg walking at a moderate pace (5 km/h) on flat ground burns approximately 200–250 calories per 30 minutes. Heavier individuals burn more; lighter individuals burn less.
- Regular walking improves cardiovascular fitness and metabolic health
- It's low-impact, making it sustainable for most fitness levels
- Walking can be built into daily routines—commuting, shopping, leisure
- It supports mental wellbeing, which helps with long-term weight management
The NHS recommends 150 minutes of moderate-intensity activity per week for adults. This could be achieved through daily 30-minute walking sessions. Combined with a reduced-calorie diet, walking creates the 500 kcal per day deficit needed for approximately 0.5 kg (1 lb) weight loss per week.
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 Your Walking Weight Loss Plan
Start with a realistic baseline: check your current weight and BMI using our free BMI calculator above to understand your starting point. Then aim for gradual progression—begin with 20–30 minutes of walking most days, building to 45–60 minutes as fitness improves. Combine walking with a modest calorie reduction through diet (approximately 500 kcal deficit daily). Track your progress consistently using our free progress tracker to stay motivated and identify what works for you.
Walking alone may help with gradual weight loss, but the NHS recommends combining it with dietary changes for better results. If you have a BMI of 30 or above, or 27–29.9 with weight-related health conditions, speak to your GP about prescription weight management options—medication like GLP-1 weight loss injections can complement walking and dietary changes when clinically appropriate.
- 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 daily?
Weight loss depends on your current weight, diet, and walking intensity. At a 500 kcal daily deficit through walking and diet combined, you might expect 0.5 kg (1 lb) per week loss. Walking alone typically contributes 200–300 kcal daily, so dietary changes are also important. Individual results vary—track your progress using our free progress tracker to monitor what's working for you.
How long should my daily walks be for weight loss?
The NHS recommends 150 minutes of moderate-intensity activity weekly—this equals 30 minutes most days. For weight loss, aim for 45–60 minutes daily if possible, or build up gradually. Brisk walking (5–6 km/h) is more effective than leisurely strolls. Start with what's realistic for you and increase duration as fitness improves.
Can walking replace diet changes for weight loss?
Walking alone contributes to weight loss but is most effective combined with dietary changes. The NHS recommends both movement and calorie reduction for sustainable results. A 500 kcal daily deficit (combining walking and eating less) typically results in 0.5 kg weekly loss. If you're struggling to lose weight, speak to your GP about prescription weight loss medication options.
Is walking better than other exercise for weight loss?
Walking is effective, sustainable, and accessible—making it ideal for many people. High-intensity exercise burns more calories in less time, but walking is easier to maintain long-term. The best approach combines regular walking with resistance training and dietary changes. Use our free BMI calculator to track progress regardless of exercise type chosen.
What if walking and diet changes aren't enough?
If you have a BMI of 30 or above, or 27+ with weight-related health conditions, prescription weight management options are available. Your GP can discuss GLP-1 weight loss injections, which work alongside walking and dietary changes. These medications may help regulate appetite and support greater weight loss when combined with lifestyle changes—ask your GP about eligibility.
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.