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
Best Diet for Menopause Weight Loss
Weight gain during menopause affects many UK women, with hormonal changes making weight management more difficult. The best approach combines dietary changes suited to menopausal needs alongside lifestyle adjustments. This guide covers NHS-aligned strategies, the role of nutrition, and how prescription weight loss medication may support your efforts alongside diet and exercise. Your GP can provide personalised advice based on your individual health needs.
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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.
Dietary Strategies for Menopausal Weight Management
The best diet for menopause weight loss focuses on nutrient-dense foods that support hormonal balance and sustainable weight management. The NHS recommends losing no more than 0.5–1 kg per week for safe, lasting results. Key dietary approaches include:
- Protein-rich foods: Lean meat, fish, eggs, and pulses help preserve muscle mass and increase satiety — particularly important during menopause when muscle loss accelerates.
- Whole grains and fibre: Oats, brown rice, and vegetables support digestion and blood sugar stability, reducing cravings.
- Calcium and vitamin D: Dairy, fortified plant-based alternatives, and leafy greens protect bone health — critical during menopause.
- Regular meal timing: Eating at consistent times helps regulate appetite hormones and prevents overeating.
- Reduced processed foods: Limiting sugary snacks and ultra-processed foods reduces calorie intake without strict restriction.
A calorie deficit of around 500 kcal per day typically results in approximately 0.5 kg weekly loss. Calculate your BMI using our free BMI calculator to establish your current health baseline and weight management targets.
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.
When Diet Alone Isn't Enough
Some women find that diet and exercise alone aren't sufficient due to menopausal hormonal changes affecting metabolism and appetite regulation. In these cases, prescription weight loss medication may support your efforts alongside dietary changes. GLP-1 weight loss injections like semaglutide (Wegovy) may help reduce appetite and support feeling fuller after smaller meals. These are prescription-only and require clinical assessment by a GP or specialist. Try our free GLP-1 weight loss calculator to explore potential outcomes. Weight loss medication is most effective when combined with the dietary and lifestyle strategies above — not as a replacement for them. Your GP can assess whether prescription weight loss treatment is suitable for your individual circumstances.
- 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.
What's the ideal calorie deficit for menopausal weight loss?
The NHS recommends a deficit of around 500 kcal per day, resulting in approximately 0.5–1 kg weekly loss. Very rapid loss increases muscle loss risk. Consult your GP or a registered dietitian to determine the right deficit for your health needs and activity level.
Does menopause make weight loss harder?
Yes. Declining oestrogen reduces metabolic rate by approximately 2–8% and increases appetite. Women often gain 0.5–1 kg per year during perimenopause and menopause. Increased protein intake, strength training, and consistent meal timing can counter these changes effectively.
Are weight loss injections safe during menopause?
Prescription weight loss medications like Wegovy are safe when prescribed by a licensed healthcare professional following proper assessment. Side effects are usually mild (nausea, digestive changes). Always inform your prescriber of all health conditions and medications. Individual suitability must be assessed by your GP or specialist.
Can I use our weight loss calculator to estimate results with medication?
Yes. Our free GLP-1 weight loss calculator helps you explore potential weight loss at different doses, though individual results vary significantly. It's a useful tool for discussing expectations with your prescriber but shouldn't replace personalised medical guidance.
Should I combine diet changes with weight loss medication?
Yes. Prescription weight loss medications work best alongside reduced-calorie diet and increased physical activity. They support appetite control, but sustainable weight loss requires lasting lifestyle changes. Your GP or specialist will advise on the best combined approach 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.