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 Food Plan For Weight Loss — UK Evidence-Based Guide
A healthy food plan for weight loss focuses on sustainable eating habits that create a modest calorie deficit while providing proper nutrition. 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 for weight management in the UK, alongside tools like our free BMI calculator and weight loss projection tools to help you track progress and understand your personal health context.
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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.
Key Principles of a Healthy Weight Loss Food Plan
A successful weight management plan in the UK should focus on foods that keep you full whilst creating a calorie deficit. The NHS recommends a daily deficit of around 500 kcal to lose approximately 0.5 kg per week. Include plenty of whole grains, lean proteins, vegetables, and fruits, which are nutrient-dense and naturally lower in calories. Reduce ultra-processed foods, sugary drinks, and high-fat snacks — not because they're "forbidden", but because they're calorie-dense and don't keep you satisfied.
- Protein at every meal: Supports muscle retention during weight loss and increases satiety
- Fibre-rich foods: Vegetables, lentils, and wholemeal bread help you feel fuller longer
- Healthy fats: Olive oil, nuts, and avocado (in measured amounts) support nutrient absorption and satisfaction
- Hydration: Drinking water before meals can reduce overall calorie intake
Track your food intake using a food diary or app to understand your actual calorie consumption — many people underestimate intake. Our free BMI calculator can help you establish your healthy weight range, then work backwards to the calorie deficit needed to reach that goal.
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.
Weight Loss Support: Nutrition, Activity, and When to Consider Medication
Sustainable weight loss combines improved nutrition with increased physical activity. Aim for at least 150 minutes of moderate activity weekly, plus strength training twice weekly — this helps preserve muscle during weight loss. If you've tried dietary changes and exercise without success, prescription weight loss medications may be an option. Prescription weight loss injections like GLP-1 medications are available through the NHS or privately, following clinical assessment. These medications may help reduce appetite and support dietary changes, but they work alongside (not instead of) a healthy food plan. Your GP can advise whether weight loss medication through the NHS is appropriate for you, or you can access private prescribing following an online clinical assessment.
- 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 is a good calorie target for weight loss?
The NHS recommends a daily deficit of around 500 kcal, which typically results in loss of approximately 0.5 kg per week. Most adults require 1200–1600 kcal daily for sustainable loss. Use our free BMI calculator and weight loss projection tools to estimate your personal calorie needs based on your current weight, height, and activity level.
Can I lose weight with diet alone, without exercise?
Weight loss is primarily driven by calorie deficit, so dietary changes alone can result in weight loss. However, adding physical activity helps preserve muscle mass, improves cardiovascular health, and supports long-term success. The NHS recommends combining both for best outcomes.
Are low-carb or low-fat diets better for weight loss?
Research shows both approaches work equally well — the best diet is one you can stick to long-term. Mediterranean and balanced moderate-carb diets have the strongest evidence for sustainability and overall health benefits. Focus on whole foods rather than specific macronutrient ratios.
How does prescription weight loss medication fit into a food plan?
Medications like Wegovy (semaglutide) or Mounjaro (tirzepatide) are used alongside healthy eating and exercise, not instead of them. They work by reducing appetite, making it easier to follow a reduced-calorie food plan. Access requires a prescription and clinical assessment through the NHS or private prescribing.
How do I track if my food plan is working?
Weigh yourself weekly at the same time (morning, after toilet). Our free progress tracker lets you log weight, measurements, and notes to see patterns over time. Remember that scale weight fluctuates — focus on the trend over 2–4 weeks rather than daily changes. ```
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.