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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Weight Loss Diet for Type 2 Diabetes — What Works in the UK
Managing type 2 diabetes effectively often means achieving and maintaining a healthier weight. Even a modest weight loss of 5-10% can significantly improve blood sugar control, reduce medication needs, and lower your risk of serious complications. This guide explains evidence-based dietary approaches, NHS weight management support, and how prescription weight loss medication may fit into your treatment plan alongside lifestyle changes.
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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 Approaches That Support Blood Sugar Control
Type 2 diabetes and weight are closely linked. Excess weight increases insulin resistance, making blood sugar harder to control. The NHS recommends several dietary approaches that help both weight management and blood sugar stability:
- Lower glycemic index (GI) foods — whole grains, legumes, and non-starchy vegetables cause slower, steadier blood sugar rises than refined carbohydrates
- Increased fibre intake — soluble fibre in oats, beans, and vegetables slows carbohydrate absorption and helps you feel fuller longer
- Portion control — using smaller plates and measuring portions helps create the calorie deficit needed for sustainable weight loss (typically 500 kcal/day for ~0.5 kg/week)
- Protein at each meal — protein slows gastric emptying and supports satiety, helping reduce overall calorie intake
- Limit sugary drinks and processed foods — these drive rapid blood sugar spikes and weight gain
A registered dietitian can create a personalised meal plan. Use our free BMI calculator to track where your weight sits on the NHS healthy weight scale, and our weight converter to understand your weight in both metric and imperial measurements.
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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.
NHS Support and Prescription Weight Loss Options
The NHS offers structured weight management support through its tier 1 and tier 2 services, including the NHS Weight Loss Plan and community-based programmes. For adults with a BMI of 30 or above (or 27 or above with type 2 diabetes), prescription weight loss medication may be appropriate — available through specialist tier 3 weight management services or private prescribing.
GLP-1 medications such as Wegovy (semaglutide) and Mounjaro (tirzepatide) may help reduce appetite and support weight loss alongside diet and physical activity. Wegovy is a once-weekly GLP-1 injection licensed in the UK; clinical trials showed participants lost an average of approximately 15% of body weight, though individual results vary significantly. Both medications are prescription-only and require a clinical assessment before prescribing. Our GLP-1 weight loss calculator can help you 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.
Can I reverse type 2 diabetes by losing weight?
Weight loss may improve blood sugar control dramatically and, in some cases, can put type 2 diabetes into remission. However, "reversal" is not assured — it depends on how long you've had diabetes and your individual pancreatic function. Even 5-clinically studied weight loss often reduces insulin requirements and improves medication effectiveness. Always discuss potential changes to your diabetes medication with your GP, as losing weight may mean your doses need adjusting.
What's the difference between Wegovy and Ozempic?
Both contain semaglutide, but Wegovy (2.4 mg) is licensed specifically for weight management in the UK, while Ozempic (up to 2 mg) is licensed for type 2 diabetes treatment only. Using Ozempic for weight loss is off-label — Wegovy is the correct licensed version. Your prescriber will recommend the appropriate medication based on your clinical needs.
How quickly will I lose weight on a diabetic diet?
Sustainable weight loss is typically 0.5-1 kg per week. This requires a calorie deficit of around 500 kcal daily through a combination of dietary changes and increased physical activity. Faster initial loss is possible in the first 1-2 weeks (mostly water weight), but consistency over months matters more than speed for long-term diabetes management.
Do I need to count calories with type 2 diabetes?
Calorie awareness helps, but so does food quality and timing. The NHS emphasises both — choosing low GI foods and distributing carbohydrates evenly throughout the day helps stabilise blood sugar. Some people manage well with portion control and food swaps without detailed calorie counting; others benefit from more structured tracking. A dietitian can advise what suits you best.
Can GLP-1 medication replace diet and exercise?
No. Prescription weight loss medications like Wegovy and Mounjaro work best alongside a reduced-calorie diet and increased physical activity — they're not replacements for lifestyle changes. Medications help reduce appetite and support the dietary changes you're making, but the behaviour change remains essential for sustainable results and diabetes management.
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.