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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Best Meat for Weight Loss — A UK Health Perspective
Lean meat can be part of an effective weight loss plan, providing protein to help you feel fuller for longer. However, choosing the right cuts and preparing them healthily is key. If you're looking to lose weight in the UK, dietary changes alone work best when combined with lifestyle adjustments — and for some adults, prescription weight loss medication may also be an option. Here's what you need to know about protein, meat choices, and the weight management UK options available to you.
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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.
Lean Meats and Weight Loss — What the Evidence Shows
Protein-rich foods like lean meat support weight loss by helping you feel satisfied on fewer calories. The best meats for weight loss are those lowest in saturated fat and calories per 100g:
- Skinless chicken breast — approximately 165 kcal and 31g protein per 100g
- Turkey breast — approximately 135 kcal and 29g protein per 100g
- Lean beef (sirloin or fillet) — approximately 180 kcal and 26g protein per 100g
- Pork tenderloin — approximately 142 kcal and 27g protein per 100g
- Fish (cod, haddock, salmon) — 80–200 kcal depending on type, plus omega-3 benefits
Aim to include lean protein with each meal. The NHS recommends that protein should make up approximately one-third of a balanced meal, alongside vegetables and whole grains. Prepare meat by grilling, baking, or steaming rather than frying to keep calories lower.
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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.
When Diet Alone Isn't Enough — Prescription Weight Loss Options in the UK
For adults who struggle to lose weight through diet and exercise alone, prescription weight loss medication may help. The UK has licensed GLP-1 weight loss medications including Mounjaro, Wegovy, and Saxenda — all available through the NHS or privately if you meet eligibility criteria. These medications work alongside lifestyle changes, including your dietary choices with lean meats and other healthy foods. If you have a BMI of 30 or above, or 27–29.9 with weight-related health conditions, you may be eligible. Speak with your GP about whether prescription weight loss uk options are suitable for you, or use our free GLP-1 weight loss calculator to explore potential outcomes at different doses.
- 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.
Is chicken or turkey better for weight loss?
Both are excellent choices. Turkey breast is slightly lower in calories (135 kcal per 100g) compared to skinless chicken breast (165 kcal per 100g), but both provide similar high protein content. The difference is minimal — choose whichever you prefer and prepare it without added fats for best results.
Can I eat red meat while trying to lose weight?
Yes. Lean cuts of beef like sirloin and fillet contain approximately 180 kcal per 100g and are protein-rich. Trim any visible fat and avoid processing or heavy sauces. Red meat also provides iron and B vitamins, making it a nutritious part of a balanced weight loss diet.
What's the best way to prepare meat for weight loss?
Grill, bake, steam, or boil meat rather than frying. Avoid adding oils, butter, or heavy sauces. Season with herbs and spices instead. Removing the skin from poultry and trimming fat from beef reduces calories significantly while keeping meals flavourful and satisfying.
How much lean meat should I eat per day for weight loss?
The NHS recommends approximately 120–180g of cooked meat (about the size of your palm) per meal as part of a balanced diet. Pair it with vegetables and whole grains. Use our free BMI calculator to find your healthy weight range, then work backwards to calculate calorie needs with your GP or a registered dietitian.
Does meat alone cause weight gain?
No — weight gain results from eating more calories than you burn. Lean meat is high in protein and relatively low in calories, making it supportive of weight loss. The problem arises from preparation methods (frying, heavy sauces) or eating portions that are too large. Track your intake and combine dietary changes with increased physical activity for best 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.