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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Cottage Cheese for Weight Loss — UK Health Context
Cottage cheese is a popular high-protein, low-calorie food often recommended as part of weight management in the UK. It contains approximately 11g of protein per 100g and only around 98 calories, making it a nutrient-dense choice for those managing their weight. However, food choices alone are rarely sufficient for sustained weight loss — most UK adults who lose weight successfully combine dietary changes with increased physical activity and, where appropriate, prescription weight loss medication. If you're struggling to lose weight through diet and exercise alone, your GP can discuss whether prescription options like Mounjaro or Wegovy may be suitable for you.
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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.
Cottage Cheese Nutrition & Weight Loss Benefits
Cottage cheese is a low-calorie protein source that can support weight management when included as part of a reduced-calorie diet. A 100g serving (roughly half a cup) contains approximately 11g protein, 4–5g carbohydrate, and 98 calories in plain varieties — making it significantly lower in calories than many other cheese types whilst remaining filling and satisfying.
- High protein content supports muscle retention during weight loss
- Protein increases satiety — you feel full for longer after eating
- Low calorie density means larger portions for fewer calories
- Versatile — can be eaten plain, with fruit, or in savoury dishes
- Good source of calcium for bone health during weight management
Cottage cheese works best as part of a structured approach to weight management in the UK that includes balanced meals, regular physical activity, and sustainable lifestyle changes. To track your progress, use our free progress tracker to log your weight loss journey.
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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.
UK Prescription Weight Loss Options — When Food Alone Isn't Enough
If you're losing weight through nutrition and exercise but want additional support, prescription weight loss medications are available in the UK for eligible adults. Three GLP-1 medications are currently licensed for weight management: Mounjaro (tirzepatide), Wegovy (semaglutide), and Saxenda (liraglutide). These prescription medications work alongside dietary changes to help suppress appetite and support weight loss when diet and exercise alone haven't been sufficient.
Eligibility criteria: You may be eligible if you have a BMI of 30 or above, or BMI 27–29.9 with weight-related health conditions such as type 2 diabetes, high blood pressure, or sleep apnoea. Access to these medications in the UK is through either NHS specialist weight management services or private online prescribing following a clinical assessment. Your GP is the best starting point to discuss which option might suit you. Try our free GLP-1 weight loss calculator to explore projected results at different doses.
- 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.
Is cottage cheese good for weight loss?
Cottage cheese is a nutrient-dense, high-protein food that can support weight loss when used as part of a calorie-controlled diet. Its high protein content increases satiety, helping you feel fuller longer. However, weight loss requires overall calorie deficit — cottage cheese alone won't cause weight loss without also reducing total daily calories and increasing physical activity.
How much cottage cheese should I eat for weight loss?
Typical serving sizes are 100–150g per day as part of a balanced diet. Since one 100g serving contains about 98 calories, it's easy to fit into a calorie deficit. Check the nutrition label on your specific brand, as fat content varies. Pair it with vegetables or wholegrain carbohydrates for a balanced meal.
What's the difference between cottage cheese and other cheeses for weight loss?
Cottage cheese is significantly lower in calories (98 per 100g) than hard cheeses like cheddar (410 per 100g) whilst delivering more protein (11g vs 25g per 100g in cheddar). This makes it ideal for weight loss diets where you want satisfying, filling foods without excessive calories.
Can medication help if diet and exercise aren't working?
Yes. In the UK, prescription weight loss medications like Mounjaro and Wegovy are available for eligible adults with a BMI of 30 or above, or BMI 27–29.9 with weight-related health conditions. These work alongside diet and exercise. Speak to your GP or a licensed prescriber to assess whether prescription weight loss treatment is appropriate for you.
How do I check if I'm eligible for prescription weight loss medication in the UK?
Calculate your BMI first using our free BMI calculator on this page. If your BMI is 30 or above, or 27–29.9 with conditions like diabetes or high blood pressure, you may be eligible. Contact your GP to discuss NHS tier 3 specialist services, or consult a private prescriber for assessment.
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.