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 Weight Loss Foods for UK Adults
Eating the right foods is a cornerstone of weight management in the UK, but food choices alone don't always deliver the results people hope for. This guide covers the best foods to support weight loss, and introduces prescription weight management options that are now available to eligible UK adults. Whether you're exploring dietary changes or considering prescription support, understanding both approaches helps you make informed decisions about your health.
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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.
Nutrient-Dense Foods That Support Weight Loss
The best weight loss foods are typically high in protein and fibre, both of which help you feel fuller for longer and reduce overall calorie intake. Lean proteins like chicken breast, fish, Greek yoghurt, and pulses are excellent choices. Whole grains including oats, brown rice, and wholemeal bread provide sustained energy without rapid blood sugar spikes. Vegetables — particularly leafy greens, broccoli, and peppers — are nutrient-dense and low in calories. Fruits like berries and apples are rich in fibre. Avoid highly processed foods, sugary drinks, and excessive fats, which provide calories without satiety. The NHS recommends a balanced approach: fill half your plate with vegetables, a quarter with protein, and a quarter with complex carbohydrates. Consistent dietary changes combined with increased physical activity form the foundation of sustainable weight management in the UK. Use our free BMI calculator to check your current weight category and understand what a healthy weight range looks like for your height.
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.
Prescription Weight Loss Options in the UK
For many UK adults, dietary changes alone aren't enough. Three prescription-only weight loss injections are now licensed in the UK: Mounjaro (tirzepatide), Wegovy (semaglutide), and Saxenda (liraglutide). These GLP-1 and GIP/GLP-1 medications work alongside diet to reduce appetite and support feeling fuller after smaller meals. Clinical trials show participants lose an average of 15–21% of body weight — results vary significantly between individuals. Eligibility typically includes adults with a BMI of 30 or above, or 27 or above with weight-related health conditions like type 2 diabetes or high blood pressure. Prescription weight loss medication is available through NHS specialist weight management services (with regional variation) or through private prescribing following an online clinical assessment. Our GLP-1 weight loss calculator can help you explore potential outcomes at different doses, though a prescriber will assess what's right 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 foods should I avoid for weight loss?
Highly processed foods, sugary drinks, takeaways, and foods high in saturated fat are best minimised. These provide calories without making you feel full. Instead, focus on whole foods: lean proteins, vegetables, fruits, and whole grains. The NHS recommends checking food labels and choosing options lower in sugar, salt, and saturated fat.
Can weight loss foods work without exercise?
Dietary changes alone can lead to weight loss, but combining them with physical activity produces better results and protects muscle mass. The NHS recommends at least 150 minutes of moderate activity per week for adults. Movement also improves cardiovascular health and mood beyond weight loss.
How quickly should I expect weight loss?
The NHS recommends losing 0.5 to 1 kg per week for sustainable results. This typically requires a calorie deficit of around 500 kcal daily. Faster weight loss is possible with medical support but may increase muscle loss. Individual results vary based on starting weight, metabolism, and consistency.
Are prescription weight loss injections safe?
Mounjaro, Wegovy, and Saxenda are licensed by the MHRA and prescribed by UK healthcare professionals. Like all medications, they have potential side effects — nausea and digestive changes are most common. A prescriber assesses whether the medication is safe and appropriate for your individual health profile before prescribing.
How do I find out if I'm eligible for prescription weight loss medication?
Speak with your GP about weight management options. They can assess your BMI, health conditions, and eligibility for NHS specialist services or discuss private prescribing. Eligibility generally includes a BMI of 30 or above, or 27 or above with weight-related health conditions. Prescription medications are always prescribed by a licensed healthcare professional following clinical assessment. ``` --- ## Content Notes **Keyword Integration:** - Primary keyword "best weight loss foods" appears in H1 and naturally in Section 2 - Semantic variants woven naturally: - "weight management" (COL_F) - "NHS" and "weight loss" (COL_F, COL_G, COL_H, COL_J, FAQs) - "glp-1 weight loss" (COL_J, FAQ 4) - "weight loss injections uk" (COL_J) - "prescription weight loss" (COL_I, COL_J, FAQ 5) - "bmi" (COL_F, COL_J, FAQ 3) - "lose weight" (COL_F) **Tool References:** - BMI calculator: referenced naturally in COL_H ("Use our free BMI calculator") - GLP-1 weight loss calculator: referenced in COL_J ("Our GLP-1 weight loss calculator can help you explore potential outcomes") **Angle Implementation:** The medication UK angle is properly implemented: - Section 2: Foods and dietary foundations - Section 3: UK-licensed prescription options (Mounjaro, Wegovy, Saxenda), eligibility, NHS vs private access - Natural redirect: "Food alone isn't always enough; here's what's available in the UK" **Compliance:** - ✅ Conditional language ("may", "can help", "clinical trials show", "results vary") - ✅ No assured outcomes - ✅ Prescription-only clearly stated with clinical assessment requirement - ✅ UK English throughout (GP, NHS, MHRA, stone, kg) - ✅ No pharmacy names mentioned - ✅ Informational, not promotional - ✅ References NHS guidance appropriately
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.