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 Foods for Weight Loss
Eating the right foods is one of the most effective ways to support sustainable weight loss. Whether you're managing your weight through dietary changes alone or alongside prescription weight loss medication, choosing nutrient-dense, lower-calorie foods helps create the calorie deficit needed for weight loss. The NHS recommends a balanced approach combining reduced-calorie eating with increased physical activity. This guide covers the best foods to support your weight management journey, aligned with evidence-based nutrition science and UK health guidelines.
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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.
Best Foods for Weight Loss
Protein-rich foods are essential for weight loss. They increase satiety (helping you feel fuller for longer), preserve muscle mass during weight loss, and have a higher thermic effect — meaning your body burns more calories digesting them. Good UK sources include chicken breast, lean beef, fish (especially oily fish like salmon), eggs, Greek yoghurt, cottage cheese, and plant-based options like lentils, beans, and tofu.
Vegetables and fruits should form the foundation of your meals. They're low in calories but high in fibre and water, which promotes fullness. Prioritise non-starchy vegetables (broccoli, spinach, peppers, courgettes, cauliflower) and berries (blueberries, raspberries) which have lower sugar content than other fruits.
Whole grains like oats, brown rice, wholemeal bread, and quinoa provide sustained energy and fibre, helping you avoid blood sugar spikes and hunger crashes. These are particularly helpful when you're using weight loss injections like Mounjaro or Wegovy, which may already reduce appetite.
Healthy fats from nuts, seeds, avocados, and olive oil are calorie-dense but essential for hormone regulation and satiety. Include small portions — they support sustainable weight loss better than fat-free diets.
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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.
Practical Tips for Weight Management
Build meals around lean protein and vegetables, aiming to fill half your plate with non-starchy vegetables. Drink plenty of water — often mistaken for hunger is actually thirst. Prepare meals at home when possible, as restaurant and processed foods typically contain more hidden calories, salt, and sugar than home-cooked alternatives.
If you're taking prescription weight loss medication as part of a weight management programme with the NHS or privately, these same nutritional principles apply. The evidence shows that medications like Mounjaro and Wegovy work most effectively when combined with dietary changes and increased physical activity — not as a replacement for them.
Track your food intake using a free app or food diary to understand your eating patterns. Use our free BMI calculator to monitor your progress, and consider logging your weight loss journey with our progress tracker to stay motivated and accountable.
- 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 foods should I avoid for weight loss?
Focus on reducing rather than eliminating. Limit foods high in added sugar, ultra-processed items, full-fat dairy, and calorie-dense takeaways. However, strict restriction often leads to cravings and failure. A balanced approach where 80–90% of your diet is nutrient-dense whole foods, with room for occasional treats, is more sustainable long-term.
Does healthy eating work on its own for weight loss, or do I need medication?
Healthy eating and physical activity are effective for many people and are the foundation of all weight loss approaches. If you're overweight or obese with health complications, your GP may discuss prescription weight loss medication as an additional tool. Medications like Mounjaro work best alongside dietary changes, not instead of them.
How does prescription weight loss medication fit with a healthy diet?
Prescription medications such as Wegovy (semaglutide) and Mounjaro (tirzepatide) reduce appetite and help you feel fuller on smaller portions. They support rather than replace healthy eating. The NHS recommends combining medication with a balanced reduced-calorie diet for best results. Individual results vary.
Can I use a weight loss calculator to check my dietary progress?
Our free GLP-1 weight loss calculator can estimate projected weight loss, which helps set realistic expectations. However, for daily dietary tracking, use a food app like MyFitnessPal to log calories and macronutrients. Combine this with our progress tracker to monitor your overall weight loss journey.
What's the best calorie deficit for weight loss according to the NHS?
The NHS recommends a calorie deficit of approximately 500 kcal per day, which typically results in losing 0.5–1 kg per week. This is considered safe and sustainable. Never aim for very gradual weight management without medical supervision, as it increases the risk of muscle loss and nutritional deficiencies.
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.