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
Overnight Oats With Yogurt — A Weight Loss Breakfast
Overnight oats with yogurt is a simple, high-protein breakfast that can support sustainable weight management uk efforts. This no-cook recipe combines oats, Greek yoghurt, and fresh fruit to create a filling meal that helps reduce hunger throughout the morning. It's easy to prepare, naturally fits into a reduced-calorie diet, and takes just five minutes of prep time. Whether you're managing your weight independently or alongside prescription weight loss medication, a nutritious breakfast matters — our free weight loss calculator and BMI calculator can help you understand how daily choices like breakfast fit into your overall health goals.
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.
Why Overnight Oats Work For Weight Management
Overnight oats support weight loss for several evidence-based reasons. The combination of oats and Greek yoghurt provides sustained protein and fibre, which help you feel fuller for longer and reduce cravings throughout the day. A typical overnight oats bowl (150g oats, 150g Greek yoghurt, 100ml milk) contains approximately 300–350 kcal and around 12–15g of protein — ideal for a breakfast that fits within a reduced-calorie diet. The high fibre content slows digestion, stabilising blood sugar and energy levels. Unlike sugary cereals or pastries, overnight oats provide steady satiety without the energy crash that triggers snacking. This breakfast works well as part of NHS weight loss guidance, which emphasises balanced meals with protein and whole grains. Track your daily intake using our free progress tracker to see how regular, nutritious breakfasts impact your overall weight management progress.
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.
Simple Overnight Oats Recipe With Yogurt
Basic recipe (serves 1, approximately 350 kcal):
- 50g rolled oats
- 150g plain Greek yoghurt (0% or 2% fat)
- 100ml unsweetened almond milk or semi-skimmed milk
- ½ banana, sliced (or 80g mixed berries)
- ½ teaspoon vanilla extract
- Pinch of cinnamon
- Optional: 1 tablespoon ground flaxseed or chia seeds
Combine oats, yoghurt, milk, and vanilla in a jar. Stir well. Refrigerate overnight (or 4+ hours). In the morning, stir and add a splash more milk if needed. Top with fresh fruit and cinnamon. No cooking required — perfect for busy mornings supporting your nhs weight loss goals.
- 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.
Can overnight oats help with glp-1 weight loss?
Yes. Overnight oats provide steady protein and fibre, which complements GLP-1 weight loss medication by supporting stable blood sugar and sustained fullness. They're a practical breakfast choice alongside prescription weight loss uk treatment. Always follow your prescriber's specific dietary guidance.
How many calories are in this overnight oats recipe?
This recipe contains approximately 300–350 kcal, depending on milk choice and toppings. Greek yoghurt and oats are both satiating, so the portion size supports a reduced-calorie diet without leaving you hungry. Adjust portions based on your personal calorie targets.
Can I use regular yoghurt instead of Greek yoghurt?
Regular yoghurt works but contains less protein (around 3–5g per 100g vs 10g in Greek yoghurt). Greek yoghurt is preferred for weight loss because the extra protein increases satiety and helps preserve muscle during weight loss. Choose unsweetened varieties to avoid added sugars.
How does overnight oats fit into bmi weight loss?
A nutritious, protein-rich breakfast like overnight oats helps create the calorie deficit needed for sustainable weight loss while maintaining energy and muscle. Combined with regular physical activity and overall dietary balance, it supports the gradual, evidence-based weight loss recommended by NHS guidance.
Is overnight oats suitable with prescription weight loss medication?
Generally yes, overnight oats fit well into a balanced diet supporting prescription weight loss treatment. However, if you're taking weight loss injections, always check with your GP or prescriber about specific dietary recommendations, as some medications affect digestion or appetite differently.
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.