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
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How Portion Control Plates Support Weight Loss
Portion control plates are divided dinnerware designed to help you eat balanced, appropriately sized meals without counting calories. Each section guides you to fill half your plate with vegetables, a quarter with protein, and a quarter with carbohydrates — a simple visual approach to weight management. Research suggests this method can support sustainable weight loss when combined with regular physical activity and mindful eating habits. While portion control plates work best alongside other lifestyle changes, they're a practical, low-cost tool that many people find helpful as part of their weight loss journey in the UK.
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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.
How Portion Control Plates Work
Portion control plates use visual guides rather than scales or calorie counting, making them accessible for anyone starting a weight loss programme. The standard divided plate method allocates space as follows: 50% vegetables or salad (non-starchy, high fibre), 25% lean protein (chicken, fish, tofu, pulses), and 25% complex carbohydrates (brown rice, sweet potato, wholemeal bread). This ratio naturally reduces overall calorie intake because vegetables are low in calories but high in fibre, keeping you fuller longer. You can calculate your target weight range using our free BMI calculator to understand your personal weight loss goals, then use portion plates to help achieve them. The plates work by making portion sizes obvious without mental maths — particularly useful for weight management when combined with NHS-recommended gradual lifestyle changes. Studies show visual portion control methods can reduce calorie intake by 20–30% compared to eating from regular plates.
Clinically BackedWeight Loss
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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.
Portion Control Plates and Weight Loss Success
For sustainable weight loss in the UK, the NHS recommends losing 0.5 to 1 kg per week through a combination of dietary changes and increased physical activity. Portion control plates support this by making balanced meals easier to prepare without requiring constant calorie counting, which many people find more sustainable long-term. Evidence suggests that even modest improvements in portion sizes can contribute to meaningful weight loss — particularly when paired with regular exercise and mindful eating. Our free weight loss calculator can help you project potential progress over time. Using portion plates works especially well when you're also tracking your weight loss journey. They're particularly helpful if you have type 2 diabetes or prediabetes, as the high-vegetable, moderate-carbohydrate approach supports blood sugar stability. Remember that portion control plates are a tool to support weight loss, not a replacement for medical advice — your GP can provide personalised guidance on whether this approach suits your individual health needs.
- 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.
Do portion control plates actually help with weight loss?
Yes, research suggests they can support weight loss by reducing overall calorie intake through visual portion guidance. They work best alongside a reduced-calorie diet and regular physical activity. Individual results vary, but studies show portion control methods can reduce eating by 20–30% compared to regular plates without conscious calorie counting.
Can I use portion control plates for weight management without a diet?
Portion plates help reduce portions, but sustainable weight loss requires a calorie deficit. The plates work best combined with a balanced diet, regular exercise, and mindful eating habits. For weight loss to occur, you need to consume fewer calories than you burn — the plates make this easier but don't replace the need for overall lifestyle change.
Are portion control plates recommended by the NHS?
The NHS doesn't prescribe specific dinnerware but does recommend the "plate model" approach you describe — filling half your plate with vegetables, a quarter with protein, and a quarter with carbohydrates. This visual method is promoted as part of NHS weight loss guidance and Healthier You programmes across the UK.
How quickly will I lose weight using portion control plates?
Weight loss speed depends on your starting weight, overall calorie intake, exercise level, and individual metabolism. The NHS recommends aiming for 0.5 to 1 kg per week for sustainable results. Portion plates can help achieve this by making meals more balanced, but you'll also need to monitor overall food intake and activity levels.
Can portion control plates work alongside prescription weight loss medication?
Yes, portion control plates can support weight loss medication like Mounjaro or Wegovy by helping you maintain a healthy, balanced diet. These medications are prescribed as part of a weight management programme that includes dietary changes and exercise — the plates provide a practical tool to make those dietary changes easier to implement consistently.
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.