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
Healthiest Foods to Eat for Weight Loss
Eating well is fundamental to sustainable weight loss, but food alone isn't always enough for everyone. This guide covers the nutritional foundations of healthy eating for weight management in the UK, plus information about prescription weight loss medication options available to eligible adults. Sustainable weight loss typically combines a balanced, reduced-calorie diet with increased physical activity and, when appropriate, medical support through NHS or private pathways.
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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.
Foods That Support Weight Loss and Prescription Options
Nutrient-dense, lower-calorie foods form the basis of healthy weight loss. Prioritise lean proteins (chicken, fish, eggs, lentils), vegetables with high water content (broccoli, spinach, peppers), whole grains (oats, brown rice), and healthy fats (avocados, nuts). These foods are filling, nutrient-rich, and help maintain muscle mass during weight loss.
For weight management in the UK, many people combine healthy eating with other approaches. GLP-1 weight loss injections like Mounjaro and Wegovy are prescription-only medications now available through NHS weight loss services or private prescribing for eligible adults. Clinical trials showed these medications help reduce appetite and food cravings, supporting dietary efforts. If you have a BMI of 30 or above (or 27+ with weight-related health conditions), your GP can assess whether prescription weight loss medication might complement your nutritional efforts.
Try our free GLP-1 weight loss calculator to explore how prescription medication might fit your weight management plan alongside healthier food choices.
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.
Finding the Right Weight Management Approach for You
Healthy eating is essential, but results vary based on individual factors including metabolism, medical history, and lifestyle. The NHS recommends losing weight at a sustainable rate of 0.5–1 kg per week through dietary changes and increased activity. However, if you've struggled with diet and exercise alone, prescription weight management options are now accessible in the UK without waiting for NHS referrals.
Use our free BMI calculator to check your current status and understand your eligibility for weight loss support. Your GP can discuss whether medication alongside dietary changes might be appropriate for your situation, or you can explore private prescribing routes that offer faster access. Many people find that combining nutritional improvements with medical support creates more sustainable, long-term results than either approach alone.
- 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 foods for weight loss?
Lean proteins (chicken, fish, eggs, lentils), non-starchy vegetables (broccoli, spinach, peppers), whole grains (oats, brown rice), and healthy fats (avocados, nuts, olive oil) are ideal. These foods are filling, nutrient-dense, and support sustainable weight loss when combined with a calorie deficit and increased physical activity.
Can I lose weight through diet alone?
Diet is foundational for weight loss, and many people achieve sustainable results through healthy eating and exercise. However, for others, additional support helps. If you have a BMI of 30+ (or 27+ with health conditions), prescription weight loss medication may complement your dietary efforts and improve outcomes.
What prescription weight loss options are available in the UK?
Mounjaro (tirzepatide), Wegovy (semaglutide), and Saxenda (liraglutide) are prescription-only weight management medications licensed in the UK. These GLP-1 receptor agonists may help reduce appetite and support weight loss alongside diet and exercise. Your GP can assess eligibility, or you can explore private prescribing routes.
How do I find out if I'm eligible for weight loss medication in the UK?
Speak with your GP about NHS weight management services, or use our free BMI calculator to check your eligibility. Adults with a BMI of 30+ or 27+ with weight-related health conditions may qualify. Private prescribing offers faster access following an online clinical assessment.
How much weight can I expect to lose with healthy eating?
Sustainable weight loss is typically 0.5–1 kg (1–2 lbs) per week through dietary changes and activity. Individual results vary significantly. If you combine healthy eating with prescription medication, clinical trials showed additional weight loss averaging 14–21% of body weight, though results vary by individual and dose.
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.