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
Healthy Eating Plan For Weight Loss
A healthy eating plan for weight loss isn't about restrictive dieting — it's about sustainable nutrition changes that help you create a calorie deficit while maintaining energy and health. The NHS recommends losing weight at a rate of 0.5 to 1 kg per week, achieved through a combination of reduced-calorie eating and increased physical activity. This guide covers evidence-based nutrition strategies, portion control, and how dietary changes fit into an overall weight management approach 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.
Building Your Sustainable Weight Loss Nutrition Plan
A healthy eating plan for weight loss centres on creating a calorie deficit of around 500 kcal per day, which typically results in losing approximately 0.5 kg per week. Rather than following extreme restrictions, the NHS recommends a balanced approach that includes lean proteins, whole grains, fruits, vegetables, and healthy fats — foods that keep you satisfied while supporting weight loss.
- Protein intake: Aim for 1.6g per kg of body weight daily to preserve muscle mass during weight loss
- Whole grains: Choose oats, brown rice, and wholemeal bread over refined carbohydrates
- Vegetables and fruits: Aim for at least 5 portions daily — they're nutrient-dense and low in calories
- Healthy fats: Include olive oil, nuts, and avocados in moderation
- Hydration: Drink adequate water throughout the day to support metabolism and satiety
The most successful weight loss plans are ones you can stick to long-term. Track your intake using a food diary or app — evidence shows that monitoring what you eat significantly improves weight loss outcomes.
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.
Combining Nutrition Plans With Other Weight Management Support
Dietary changes work best alongside regular physical activity and lifestyle support. For those struggling with weight management despite dietary efforts, prescription weight loss medications may be considered alongside healthy eating — these work by reducing appetite and supporting feeling fuller on smaller portions.
Use our free BMI calculator to track how dietary changes affect your weight category over time. If you're considering prescription weight loss options, our GLP-1 weight loss calculator can help estimate potential results when combined with a healthy eating plan. Your GP or a specialist weight management service can assess what combination of nutrition, activity, and medical support is right for you.
- 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 many calories should I aim for in a healthy eating plan for weight loss?
The NHS recommends a calorie deficit of around 500 kcal per day for most people, supporting weight loss of 0.5–1 kg per week. Individual needs vary based on age, sex, activity level, and starting weight — use a calorie tracking app or ask your GP for personalised guidance.
What's the difference between a healthy eating plan and an extreme diet?
A healthy eating plan includes balanced nutrition from all food groups at a modest calorie deficit — sustainable long-term. Extreme diets are very restrictive, often unsustainable, and may cause muscle loss or nutritional deficiencies. The NHS advises against very low-calorie diets outside medical supervision.
Can a healthy eating plan alone achieve significant weight loss?
Yes, a calorie deficit through dietary changes can produce weight loss. However, combining healthy eating with physical activity and adequate sleep produces better long-term outcomes. For some people, prescription weight loss support may also be appropriate alongside nutrition changes.
How do I know if my eating plan is healthy for weight loss?
A healthy plan includes a range of food groups (proteins, wholegrains, vegetables, fruits, healthy fats), creates a modest calorie deficit (not extreme), is sustainable long-term, and doesn't cause fatigue or nutrient deficiencies. Your GP can assess whether your plan supports your health goals.
Does a healthy eating plan for weight loss work without exercise?
Dietary changes alone can produce weight loss, but exercise amplifies results and supports cardiovascular health, mood, and muscle preservation. The NHS recommends combining a healthy eating plan with at least 150 minutes of moderate activity per week for optimal outcomes.
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.