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
What Snacks Are Good for Weight Loss?
Choosing the right snacks is one of the easiest ways to support sustainable weight management in the UK. Healthy snacking helps prevent overeating at main meals, stabilises blood sugar, and keeps your metabolism active. But with so many options available, knowing which snacks genuinely support weight loss can be confusing. This guide explains the best snack choices alongside other weight management approaches, including prescription options now available on the NHS and privately.
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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 Snacks for Weight Loss & UK Prescription Options
Smart snacking complements other weight management uk approaches, including lifestyle changes and prescription medication if eligible. High-protein snacks like Greek yoghurt, cottage cheese, and hard-boiled eggs keep you fuller longer and preserve muscle during weight loss. High-fibre options including nuts, seeds, berries, and vegetable sticks with hummus regulate appetite naturally. Aim for snacks under 150 calories that combine protein and fibre.
For adults looking at broader weight management approaches, several prescription options are now available. Mounjaro (tirzepatide) and Wegovy (semaglutide) are GLP-1 medications approved in the UK that work alongside diet and exercise. Clinical trials show these medications may support average weight loss of 15–21% body weight when combined with healthy eating and physical activity. Saxenda (liraglutide) is also licensed for weight loss. These are prescription-only and require clinical assessment to confirm eligibility.
- Apple slices with almond butter (protein + fibre)
- String cheese or cheddar (calcium + satiety)
- Mixed nuts and seeds (healthy fats)
- Hummus with carrot sticks (nutrients + volume)
- Plain popcorn (low-calorie + satisfying)
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.
NHS Weight Loss & Getting Prescription Medication in the UK
If you're interested in prescription weight loss support, start by speaking with your GP. The NHS provides weight management through tier 3 specialist services for eligible adults. Eligibility typically includes a BMI of 30 or above, or BMI 27–29.9 with weight-related health conditions like type 2 diabetes or high blood pressure. Many areas have long waiting lists for NHS specialist services, though availability varies by region.
Private prescription weight loss medication is also available through UK-licensed prescribers and GPhC-registered pharmacies, often with faster access and no referral needed. Your GP can discuss all options. Remember that prescription weight loss medication works best alongside healthy snacking, regular activity, and sustainable dietary changes. Use our free GLP-1 weight loss calculator to explore potential outcomes at different doses if you're considering this option.
- 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.
Are nuts a good snack for weight loss?
Yes, in controlled portions. Nuts are high in protein and healthy fats, which promotes satiety, but they're calorie-dense. Aim for a small handful (about 30g) rather than eating from the bag. Almonds, walnuts, and Brazil nuts are excellent choices that support weight management without derailing progress.
Can prescription weight loss injections replace healthy snacking?
No. Medications like Mounjaro and Wegovy work best alongside healthy eating habits, including smart snacking. These prescription medications reduce appetite and cravings, making it easier to choose nutritious snacks and smaller portions, but they're not a substitute for good nutrition.
What's the best snack if I'm taking a weight loss injection?
High-protein, low-sugar snacks work well with GLP-1 medications like Wegovy or Mounjaro. Good options include Greek yoghurt, cheese, nuts, or hard-boiled eggs. Many people on these medications naturally prefer smaller, more protein-focused snacks due to reduced appetite. Avoid very sweet or fatty foods, which may cause discomfort.
How can I check if I'm eligible for prescription weight loss medication in the UK?
Your GP can assess eligibility based on your BMI and overall health. Generally, adults with a BMI of 30 or above, or 27–29.9 with weight-related conditions, may be eligible. Calculate your BMI using our free BMI calculator above, then speak with your GP about whether prescription options might support your weight management goals.
Is it worth trying healthy snacks first before considering medication?
Yes, healthy lifestyle changes should always come first. However, if snacking changes and exercise haven't produced results, prescription medication may help. Many NHS weight loss pathways start with behaviour change support, then escalate to medication if needed. Your GP can advise which approach is right for you.
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.