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 Stimulate Weight Loss — What the Science Shows
No single food "stimulates" weight loss on its own, but certain foods can support your weight loss efforts by increasing satiety, boosting metabolism slightly, and helping you maintain a calorie deficit. The evidence shows that whole foods rich in protein, fibre, and water content tend to keep you fuller longer, making it easier to eat fewer calories without feeling deprived. Combined with NHS weight management guidance and increased physical activity, these foods become part of a sustainable approach to reaching a healthy weight. Use our free BMI calculator to understand your current weight status, then explore which foods and strategies work best for you.
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.
Foods That Support Effective Weight Loss
The best foods for weight loss aren't "clinically supported" — they simply help you stick to a calorie deficit more easily. Protein-rich foods (lean chicken, fish, eggs, Greek yoghurt, lentils) have a higher thermic effect, meaning your body burns more calories digesting them. High-fibre foods (oats, beans, broccoli, apples, whole grains) slow digestion and keep you feeling full, reducing cravings and snacking. Water-rich foods (leafy greens, courgettes, berries, soups) add volume to meals with minimal calories.
Evidence suggests that foods with a low glycaemic index (GI) — such as sweet potatoes, lentils, and wholemeal bread — help stabilise blood sugar and reduce energy crashes that trigger overeating. The NHS recommends basing meals on starchy carbohydrates (choose wholemeal), adding plenty of vegetables, including some protein, and using smaller portions. Try our free weight loss calculator to see how dietary changes combine with other weight management strategies for realistic projections.
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.
Creating a Sustainable Eating Pattern for Weight Management
Rather than focusing on individual "weight-loss foods," the most important principle is creating an overall eating pattern you can maintain. The NHS Weight Loss Plan emphasises consistent, moderate calorie reduction alongside increased physical activity — not restriction or elimination of entire food groups.
Practical strategies include: eating slowly to allow satiety signals to reach your brain; drinking water before meals to reduce portion sizes; preparing meals at home to control ingredients; and keeping a food diary to track patterns. If you're struggling with portion control or constant hunger despite dietary changes, speak to your GP — they can discuss whether additional support, including prescription weight management options like GLP-1 weight loss medication, might be appropriate for you. Track your progress using our free progress tracker to identify what works for your body and health.
- 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.
Do certain foods burn fat faster than others?
No food genuinely "burns" fat on its own. However, protein-rich and fibre-rich foods require more energy to digest and keep you fuller longer, making it easier to maintain a calorie deficit. Whole foods (chicken, beans, vegetables, oats) are more satiating than processed alternatives, supporting sustainable weight loss.
What's the best diet for weight loss in the UK?
The NHS recommends a balanced, calorie-controlled diet based on whole foods: starchy carbohydrates (wholemeal), plenty of vegetables, some protein, and small amounts of fat. Weight loss happens when you consume fewer calories than you burn. Sustainable approaches work better than extreme restriction. Your GP can discuss options tailored to your health.
Can GLP-1 weight loss medication replace healthy eating?
No. Prescription weight loss medications like Wegovy and Mounjaro work best alongside dietary changes and increased physical activity — not instead of them. They may help reduce appetite and cravings, but food choices still matter. Always discuss medication with your GP or a licensed prescriber.
How much weight can I lose with diet changes alone?
The NHS recommends losing 0.5–1 kg per week for sustainable results. This typically requires a 500 kcal daily deficit through diet and exercise combined. Results vary by individual. Our free BMI calculator and progress tracker help you monitor realistic targets and track improvements over time.
Should I use our weight loss calculator if I'm just changing my diet?
Our GLP-1 weight loss calculator is specifically designed for projecting outcomes with prescription weight loss medication. However, it's useful for comparing scenarios. For diet-only weight loss, focus on creating a consistent calorie deficit and tracking progress monthly using our free progress tracker.
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.