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
Foods That Help Weight Loss
Certain foods can genuinely support weight loss by helping you feel fuller for longer, stabilising blood sugar, and reducing overall calorie intake. The best weight loss foods are high in protein and fibre, low in added sugar, and nutrient-dense — they keep you satisfied while supporting a calorie deficit. Combined with physical activity and, where appropriate, prescription weight loss medication or GLP-1 weight loss support, the right food choices make a real difference to your weight management journey in the UK.
10,000+ calculations today · NHS-aligned thresholds · 100% free
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.
Best Foods for Weight Loss
Protein-rich foods are among the most effective for weight loss. They increase satiety (feeling of fullness), boost metabolism slightly, and help preserve muscle during weight loss. Lean proteins include chicken breast, fish (especially salmon and mackerel), turkey, eggs, Greek yoghurt, cottage cheese, and legumes like lentils and chickpeas. Aim for protein at each meal.
High-fibre foods slow digestion and keep you fuller longer. Include whole grains (oats, brown rice, wholemeal bread), vegetables (broccoli, spinach, Brussels sprouts, carrots), berries, apples, pears, and beans. Fibre also supports healthy blood sugar and gut health.
Other helpful options: avocados (healthy fats and fibre), nuts in moderation, green tea (may support metabolism), and water-rich foods like cucumbers and courgettes. Combine these with our free BMI calculator above to track your personal healthy weight range, and consider using the GLP-1 weight loss calculator to understand how lifestyle and medication work together.
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.
Foods to Limit or Avoid
Weight loss is easier when you reduce ultra-processed foods, sugary drinks, refined carbohydrates, and high-calorie snacks like crisps and biscuits. These offer little nutritional value and spike blood sugar, often leading to hunger shortly after eating.
Alcohol is high in calories and can weaken willpower — limiting intake helps create the calorie deficit needed for weight management in the UK. For sustainable weight loss, focus on adding nutrient-dense whole foods rather than strict restriction. The NHS recommends a balanced approach combining dietary changes with increased physical activity. If you have a BMI over 27 with weight-related health conditions, or BMI over 30, your GP can discuss prescription weight loss options alongside nutrition. Track your progress using our free progress tracker as you build healthier eating habits.
- 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.
Which foods keep you feeling fullest for longest?
Protein-rich foods (chicken, fish, eggs, Greek yoghurt), high-fibre foods (oats, vegetables, legumes), and healthy fats (avocado, nuts) all promote satiety. Combining protein with fibre at each meal is particularly effective for sustained fullness and stable energy levels throughout the day.
Do certain foods "boost metabolism"?
No single food dramatically "boosts" metabolism, but protein does require slightly more energy to digest than carbohydrates or fat. Green tea and spices like chilli may have modest effects. More importantly, eating whole foods and maintaining muscle through activity supports a healthy metabolic rate.
Can weight loss foods work without exercise?
Diet alone can produce weight loss, but combining dietary changes with physical activity gives better results — improved fitness, better weight maintenance, and greater health benefits. The NHS recommends both for sustainable weight management.
Are weight loss foods enough on their own?
For modest weight loss, yes. For more significant weight loss or if you have a high BMI, a prescriber may recommend GLP-1 medication (like Mounjaro or Wegovy) alongside dietary changes. These prescription weight loss injections are used with improved eating habits, not instead of them.
How quickly will eating these foods lead to weight loss?
Sustainable weight loss typically takes 0.5–1 kg per week with a moderate calorie deficit. gradual weight management is possible but harder to maintain. Use our free BMI calculator and weight converter to monitor your progress, and work with your GP on a realistic plan suited to your health.
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.