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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Good Snacks For Weight Loss
Choosing the right snacks is one of the most practical ways to support weight loss. But snacking alone may not be enough for significant results — particularly if you have a BMI over 30 or weight-related health conditions. This guide covers both nutritious snack choices and the prescription weight management options available through the NHS and private prescribing in the UK. If you're trying to lose weight, your GP can help assess what approach suits your individual health needs.
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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 Snacks For Weight Loss
Smart snacking supports weight loss by keeping hunger stable and preventing overeating at main meals. Here are evidence-based snack options:
- Protein-rich snacks: Greek yoghurt, cottage cheese, nuts, and hard-boiled eggs help maintain muscle and keep you fuller longer
- Whole grains: Oatcakes, wholemeal toast with almond butter, or popcorn (air-popped) provide sustained energy
- Fruit and vegetables: Apple with peanut butter, carrot sticks with hummus, berries, or a small handful of unsalted nuts are low-calorie, high-fibre choices
- Hydration: Drinking water before snacking often reduces perceived hunger — many people confuse thirst with hunger
Portion control matters: aim for snacks under 150 kcal. Use our free weight loss calculator to see how combining healthy snacking with other lifestyle changes affects your weight management timeline. For weight loss UK to be sustainable, snacking should fit within your overall calorie deficit, typically around 500 kcal per day for steady results.
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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.
Prescription Weight Management Options In The UK
If you have a BMI of 30 or above, or BMI 27–29.9 with weight-related conditions like high blood pressure or type 2 diabetes, prescription weight management medications may be available. UK-licensed options include:
- Mounjaro (tirzepatide): A once-weekly injection that may help reduce appetite and support weight loss alongside healthy eating
- Wegovy (semaglutide): Another once-weekly injection with similar mechanisms
- Saxenda (liraglutide): A daily injection option
These are available through NHS specialist weight management services (with referral from your GP) or through private prescribing following an online clinical assessment. Access varies by region. Our GLP-1 weight loss calculator can help you understand potential weight loss ranges at different doses. Your GP can assess your eligibility and discuss which nhs weight loss pathway might suit you best.
- 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 are the best low-calorie snacks for weight loss?
Greek yoghurt, nuts, fruit (especially berries), vegetables with hummus, and hard-boiled eggs are excellent choices. They're high in protein or fibre, keeping you fuller longer whilst staying under 150 kcal per snack. Avoid highly processed snacks with added sugars.
Should I snack when trying to lose weight?
Yes, strategic snacking can prevent overeating at main meals. The key is portion control and choosing nutrient-dense options. A snack should support your daily calorie target, not exceed it.
Can snacks alone help me lose weight?
Snacking is one piece of the puzzle, but sustainable weight loss requires an overall calorie deficit of roughly 500 kcal daily. If you have a BMI over 30, your GP can discuss whether prescription weight loss medication alongside snacking and exercise might be appropriate for you.
How does prescription weight loss medication work with diet?
Medications like Mounjaro and Wegovy work by reducing appetite and cravings, making it easier to eat less. They're most effective when combined with healthy snacking, balanced meals, and activity. They're not replacements for lifestyle changes — they support them.
How do I find out if I'm eligible for NHS weight loss medication?
Speak to your GP about your weight and health. If you have a BMI of 30+ or 27–29.9 with weight-related conditions, you may be referred to a tier 3 specialist weight management service. Waiting times vary by region, but your GP can explain your options.
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.