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
Easy Weight Loss Tips for UK Adults
Losing weight doesn't have to be complicated. Whether you're looking to manage your weight through lifestyle changes, understand NHS weight loss options, or explore prescription weight loss medication, there are practical, evidence-based approaches that work. This guide covers simple strategies for sustainable weight management aligned with NHS guidance, from dietary changes to understanding modern weight loss support available in the UK.
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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.
Simple, Sustainable Weight Loss Strategies
The NHS recommends losing weight at a rate of 0.5 to 1 kg per week for sustainable results. This typically requires a calorie deficit of around 500 kcal per day, which can be achieved through a combination of dietary changes and increased physical activity. Evidence suggests that even a modest 5% reduction in body weight can have meaningful health benefits, including improved blood pressure, better blood sugar control, and reduced joint stress.
- Create a modest calorie deficit through balanced nutrition rather than extreme restriction
- Focus on whole foods: vegetables, lean proteins, whole grains, and healthy fats
- Increase physical activity gradually — aim for 150 minutes of moderate activity per week
- Stay hydrated and prioritise adequate sleep, both linked to better weight management outcomes
- Track your progress using our free progress tracker to stay motivated and identify patterns
Remember that sustainable weight loss is a marathon, not a sprint. Crash diets rarely lead to lasting results, whereas gradual lifestyle changes tend to stick.
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.
Understanding Your Starting Point and Health Status
Before making changes, it's helpful to know your current weight status. Use our free BMI calculator to find your personal BMI — this gives you a baseline and helps identify whether you fall into the healthy weight range according to NHS standards. For UK adults, a healthy BMI is between 18.5 and 24.9, though lower thresholds apply if you're of South Asian, Chinese, Black African, or Black Caribbean heritage.
If you have weight-related health conditions like type 2 diabetes, high blood pressure, or sleep apnoea, or if you've tried lifestyle changes without the results you hoped for, prescription weight loss medication may be an option. Discuss this with your GP or explore GLP-1 weight loss medication through specialist services or licensed prescribers. Our GLP-1 weight loss calculator can help you understand 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.
What's the easiest way to lose weight?
There's no single "easiest" way — weight loss works differently for everyone. Most effective approaches combine a modest calorie deficit with regular physical activity and sustainable dietary changes. For some people, prescription weight loss medication alongside lifestyle support makes weight management easier. Always consult your GP to find what works best for your circumstances.
How much weight can I lose per week safely?
The NHS recommends losing 0.5 to 1 kg per week as a safe, sustainable rate. This typically requires a calorie deficit of around 500 kcal daily. Faster weight loss is possible with medical support but increases the risk of muscle loss and nutrient deficiencies, so should only be done under professional guidance.
Do I need to exercise to lose weight?
Exercise isn't strictly necessary for weight loss — calorie deficit is the primary driver — but physical activity significantly improves overall health outcomes, preserves muscle during weight loss, and makes sustainable weight management easier. Aim for 150 minutes of moderate activity weekly, plus strength training 2–3 times per week.
Can prescription weight loss injections help if diet and exercise haven't worked?
Yes. GLP-1 medications like Wegovy and Mounjaro are prescription-only weight loss injections licensed in the UK. Clinical trials show they may help reduce appetite and support feeling fuller after smaller meals. They're typically prescribed alongside lifestyle changes, not instead of them. Your GP or a licensed prescriber can assess whether you're eligible.
What's the difference between weight loss medication and lifestyle changes?
Lifestyle changes (diet, exercise) address the root causes of weight gain and are sustainable long-term. Prescription medication can support these changes by reducing appetite and food cravings, making adherence easier. Most effective outcomes combine both approaches — medication is not a replacement for lifestyle changes but a tool to support them.
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.