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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Walking Weight Loss Plan — Combining Exercise with Medication Options in the UK
Walking is one of the most accessible and sustainable forms of physical activity for weight loss. In the UK, many people combine regular walking with other weight management strategies—including prescription medication—to achieve better results. This guide explains how walking fits into an overall weight loss plan, and what prescription options are available through the NHS or private prescribing if you meet the eligibility criteria.
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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.
UK-Licensed Prescription Weight Management Options
If you're planning a walking weight loss programme, prescription medications may provide additional support alongside exercise and dietary changes. Three main options are licensed in the UK for weight management in adults:
- Mounjaro (tirzepatide)—a once-weekly injection that activates two hormone pathways (GIP and GLP-1). Clinical trials showed an average weight loss of 15–21% body weight over 72 weeks when combined with a reduced-calorie diet and increased activity.
- Wegovy (semaglutide)—a once-weekly GLP-1 injection. Evidence suggests an average weight loss of around 15% body weight alongside lifestyle changes.
- Saxenda (liraglutide)—a daily GLP-1 injection, though less commonly prescribed than Mounjaro or Wegovy in modern practice.
All three are prescription-only and require a clinical assessment to confirm eligibility. Your GP can refer you to specialist weight management services, or you can access these medications privately through a UK-licensed prescriber following an online consultation.
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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.
Eligibility, NHS Access, and Getting Started
You may be eligible for prescription weight loss medication in the UK if you have a BMI of 30 or above, or a BMI of 27–29.9 with weight-related health conditions (such as type 2 diabetes, high blood pressure, or sleep apnoea). Lower thresholds apply if you're of South Asian, Chinese, Black African, or Black Caribbean heritage.
NHS access is through specialist tier 3 weight management services—your GP can refer you, though waiting times vary significantly by region. Private access is available without a referral through GPhC-registered online pharmacies. Whichever route you choose, a prescriber will assess whether medication is suitable for your individual health. Combine any prescribed medication with your walking plan, dietary changes, and professional support for the best outcomes. Use our free BMI calculator above to check your current BMI and understand your starting point.
- 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 alone?
Walking burns calories and supports cardiovascular health, but weight loss depends mainly on calorie deficit. A daily 30-minute walk at moderate pace burns roughly 120–200 kcal. Without dietary changes, this typically results in modest weight loss (0.25–0.5 kg per week). The NHS recommends a deficit of 500 kcal/day for sustainable loss of around 0.5 kg/week—walking helps, but diet is crucial.
Can I take Mounjaro or Wegovy while walking regularly?
Yes. In fact, prescription weight loss medications like Mounjaro and Wegovy are designed to be used alongside physical activity and dietary changes—not instead of them. Walking complements these medications well. A prescriber will assess whether medication is suitable for you based on your individual health and fitness level.
How do I know if I'm eligible for prescription weight loss medication in the UK?
You may be eligible if your BMI is 30 or above, or 27–29.9 with weight-related health conditions. Your GP can assess this, or you can use our free BMI calculator above to check your current BMI. A licensed prescriber will confirm eligibility through a clinical consultation before any prescription is issued.
What's the difference between NHS and private prescription weight loss medication?
NHS access is through specialist weight management services (tier 3) and is free, but involves GP referral and variable waiting times. Private access is faster—available through online prescribing without referral—but involves a cost (typically £129–£320/month). Both routes require clinical assessment and a valid prescription.
Should I change my walking plan if I start prescription weight loss medication?
Your existing walking routine can continue safely with most weight loss medications. However, side effects like nausea or fatigue may temporarily affect exercise intensity. A prescriber will advise you on any adjustments. Track your weight loss progress using our free progress tracker to see how walking and medication work together for 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.