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 Foods For Belly Weight Loss
Losing weight around the belly specifically isn't possible through diet alone — weight loss happens across your whole body. However, eating the right foods can support overall weight management and help you achieve a healthy BMI. This guide covers evidence-based foods recommended by the NHS that may help you lose weight sustainably alongside increased physical activity. Whether you're managing weight through lifestyle changes or considering prescription weight loss medication as part of your NHS weight loss plan, nutrition is always a crucial foundation.
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.
Top Foods to Support Weight Loss
Protein-rich foods are essential for weight management — they help you feel fuller for longer and support muscle preservation during weight loss. Include lean meats, fish, eggs, Greek yoghurt, and legumes like lentils and beans in your diet. Aim for protein at each meal.
High-fibre foods slow digestion and promote satiety. Wholegrain bread, oats, brown rice, vegetables (especially broccoli, spinach, and leafy greens), and fruits like berries and apples are excellent choices. The NHS recommends 30g of fibre daily.
Water-rich, low-calorie foods like cucumber, courgette, and celery add volume to meals without excess calories. These help you feel satisfied while maintaining a calorie deficit needed for weight loss. Use the BMI calculator above to understand your current health position, then build meals around these foundations.
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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.
Foods to Limit and Weight Loss Support
Ultra-processed foods, sugary drinks, and high-calorie snacks contribute excess calories without nutritional benefit. Reduce these gradually rather than eliminating them entirely — sustainable weight management works better with balanced choices.
If you're interested in exploring additional support for weight loss, the NHS offers prescription weight loss medication options for eligible adults, including glp-1 weight loss injections, alongside dietary changes. Our GLP-1 weight loss calculator can help you understand projected results if medication is being considered. For personalised nutrition advice and weight management support, your GP can refer you to NHS dietitian services or specialist weight loss programmes available in your area.
- 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 best food to eat for belly fat loss?
There's no single "best" food — belly fat loss requires overall calorie deficit and consistent healthy eating. Protein-rich foods, high-fibre vegetables, and whole grains support satiety and help create the deficit needed. Combine these with physical activity for best results. Your GP can advise on a personalised plan.
Can foods alone reduce belly weight without exercise?
Weight loss requires a calorie deficit, which food alone can create. However, the NHS recommends combining dietary changes with physical activity for sustainable results and better health outcomes. Exercise also helps preserve muscle during weight loss.
Are there foods that specifically burn belly fat?
No food "burns" fat directly. However, protein-rich foods increase your metabolic rate slightly and help maintain muscle during weight loss. A consistent calorie deficit from healthy eating is what reduces belly fat over time.
Should I follow a low-carb diet for belly weight loss?
Low-carb diets can support short-term weight loss, but long-term results are similar to standard calorie restriction. The NHS recommends a balanced approach you can sustain. Wholegrain carbs, protein, and vegetables create a sustainable, healthy eating pattern.
Can prescription weight loss medication replace diet for belly weight loss?
No — prescription medications like GLP-1 injections work best alongside reduced-calorie diet and physical activity. They're prescribed to eligible adults (BMI 30+, or 27+ with health conditions) and support appetite control, but diet and exercise remain essential for sustainable 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.