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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The Weight Loss Prep Kitchen: Planning Your Path to Success
The weight loss prep kitchen isn't about special equipment — it's about creating an environment and mindset that supports your weight management goals. Whether you're managing your weight through lifestyle changes, working with your GP on an NHS weight loss programme, or exploring prescription weight loss medication, the kitchen is where sustainable habits start. Proper planning, food selection, and preparation methods can make the difference between temporary dieting and lasting results. This guide covers practical kitchen strategies aligned with evidence-based weight management approaches used across UK healthcare.
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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.
Creating a Kitchen That Supports Weight Loss
Your kitchen environment directly influences your weight management success. Stock your cupboards strategically by removing ultra-processed foods high in calories, sugar, and salt, and replacing them with whole foods: lean proteins, vegetables, fruits, legumes, and wholegrain carbohydrates. Having healthier options visible and easily accessible makes better choices automatic.
- Proteins: Chicken breast, fish, eggs, Greek yoghurt, lentils — support satiety and muscle maintenance during weight loss
- Vegetables: Fill half your plate — low calorie density but high in nutrients and fibre
- Grains: Brown rice, oats, wholemeal bread — choose fibre-rich options to maintain energy
- Healthy fats: Olive oil, nuts, avocado — in measured portions, essential for hormone health
Meal prep is particularly effective if you're taking prescription weight loss medication like Wegovy or Mounjaro, as it helps you manage portion sizes during the adjustment period when appetite changes. Use our BMI calculator to track your progress alongside your kitchen habits, and consider our GLP-1 weight loss calculator if exploring medication options — both support your overall weight management strategy.
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.
Kitchen Equipment and Portion Control Strategies
Simple equipment investments improve weight loss success without being expensive: food scales for accurate portions, measuring spoons, a blender for smoothies with whole fruits and protein, and glass storage containers for meal prep. Portion control tools matter — use smaller plates, bowls, and serving utensils to naturally reduce portion sizes without feeling deprived.
The NHS recommends losing weight at a rate of 0.5–1 kg per week for sustainable results. A calorie deficit of around 500 kcal daily typically achieves this through both reduced portions and healthier food choices. Keep a food diary or use our free progress tracker to monitor both your weight and your eating patterns — awareness itself is a powerful behaviour change tool. If you're unsure whether prescription weight loss medication might support your efforts, use our weight converter to understand your current weight in different units, then check your BMI using our free BMI calculator to see where you stand relative to NHS guidelines.
- 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 "prep kitchen" cooking and how does it help weight loss?
Prep kitchen cooking means planning and preparing meals in advance — usually weekly — so you have healthy options ready to eat. This prevents impulsive food choices, supports consistent portion control, and ensures you eat nutritious meals aligned with your weight loss goals. It's particularly helpful if managing appetite changes with prescription weight loss medication.
Should I buy special weight loss foods or follow a specific diet?
No. The most sustainable approach uses regular whole foods: lean proteins, vegetables, fruits, and wholegrains. Specialist "diet foods" are often expensive and unnecessary. Focus instead on a calorie deficit of around 500 kcal daily through portion control and food quality. Your GP or a registered dietitian can personalise this based on your health.
How does meal prep work alongside prescription weight loss medication?
If taking Wegovy, Mounjaro, or similar medications, meal prep helps manage smaller portions during appetite adjustment. Prepare balanced meals with adequate protein and vegetables. Individual portions are already planned, reducing decision fatigue. This supports medication effectiveness and helps you build lasting healthy eating habits.
What's the best way to handle cravings in a weight loss prep kitchen?
Plan ahead: if you crave specific foods, include small planned portions in your meal prep rather than banning them entirely. Keep trigger foods out of the house initially. Ensure meals include adequate protein and fibre — both increase satiety. Drink water regularly. If cravings persist, consult your GP as they may indicate nutrient deficiencies or medication side effects.
Can meal prep support both NHS weight loss programmes and prescription medication?
Yes. Whether losing weight through diet and exercise alone, via NHS specialist services, or with prescription weight loss medication like semaglutide (Wegovy) or tirzepatide (Mounjaro), meal prep is consistently effective. It works alongside all approaches because it supports the fundamental requirement: maintaining a sustainable calorie deficit while eating nutritious, satisfying food.
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.