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
How Fiber Foods Support Weight Loss
Fibre is a key nutrient that can genuinely support weight loss efforts alongside healthy eating habits and physical activity. High-fibre foods help you feel fuller for longer, reduce overall calorie intake, and support digestive health. This guide explains how fibre works, which foods are richest in fibre, and how to incorporate them into your daily routine as part of an effective weight management strategy 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.
How Fibre Helps With Weight Loss
Fibre is a type of carbohydrate your body cannot digest fully. When you eat high-fibre foods, they absorb water and expand in your stomach, creating a sense of fullness that lasts longer than low-fibre meals. This helps reduce overall calorie intake without feeling deprived.
- Slows digestion: Fibre slows how quickly food moves through your digestive system, keeping blood sugar stable and appetite steady
- Reduces calorie density: High-fibre foods are often lower in calories per gram, so you can eat larger portions without exceeding your calorie goals
- Improves gut health: Soluble fibre feeds beneficial gut bacteria, which supports metabolism and overall health
- Reduces cravings: Stable blood sugar means fewer energy crashes and fewer sugary snack cravings
The NHS recommends 30g of fibre daily for UK adults — most of us eat only 18g on average, so increasing fibre intake is a practical first step in weight management. Use our free BMI calculator above to check your starting point, and our weight loss calculator to project potential results as you improve your diet.
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.
Best High-Fibre Foods For Weight Loss
Whole grains: oats, brown rice, wholemeal bread, barley (8–10g fibre per serving). Legumes: lentils, chickpeas, black beans (15–20g per cooked cup). Vegetables: broccoli, Brussels sprouts, sweet potato with skin (3–5g per serving). Fruits: pears, raspberries, avocado (7–10g per serving). Seeds and nuts: chia seeds, flaxseeds, almonds (3–5g per ounce).
Start by adding one high-fibre food to each meal. Drink plenty of water — fibre works best when you're well hydrated. Increase fibre gradually over 2–3 weeks to avoid digestive discomfort. Combined with weight management UK approaches like regular activity and calorie awareness, fibre-rich eating supports sustainable weight loss without requiring drastic dietary changes.
- 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.
How much fibre should I eat daily for weight loss?
The NHS recommends 30g of fibre per day for all UK adults. Most people eat only 18g, so increasing to 30g supports digestive health and weight management. Spread fibre intake across meals and drink plenty of water. Increase gradually over 2–3 weeks to avoid bloating.
Can high-fibre foods alone help me lose weight?
Fibre-rich foods support weight loss by reducing hunger and calorie intake, but weight loss requires a calorie deficit overall. Fibre works best alongside balanced nutrition, regular physical activity, and portion control. For personalised advice about weight loss medication or NHS weight loss programmes, consult your GP.
Which high-fibre foods are lowest in calories?
Non-starchy vegetables like broccoli, spinach, and courgettes are extremely low in calories but high in fibre (2–4g per 100g). Legumes like lentils and chickpeas are higher in calories but packed with fibre and protein, making them very satisfying. Use our weight converter and BMI calculator to track your progress.
Does fibre help with prescription weight loss medication?
If you're taking GLP-1 weight loss injections like Wegovy or Mounjaro, high-fibre foods alongside adequate hydration support digestive comfort. These medications slow digestion naturally, so fibre intake matters — discuss specific dietary guidance with your prescriber.
How quickly will I lose weight by eating more fibre?
Weight loss from dietary changes is gradual — typically 0.5–1kg per week with consistent calorie deficit and increased activity. Fibre supports this by reducing hunger naturally. Results vary by individual. Track your progress using our free progress tracker and check your BMI regularly.
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.