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 Foods Are Good For Weight Loss?
Eating the right foods is one of the most effective ways to support sustainable weight loss. The best foods for weight loss are those high in protein and fibre, low in calories, and filling — helping you feel satisfied on fewer calories. Combined with a calorie deficit (typically around 500 kcal per day), the right food choices make weight management in the UK significantly easier. Use our free BMI calculator above to understand your starting point, then we'll explore the foods that work best for weight loss.
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.
Foods That Support Weight Loss
Protein-rich foods are the cornerstone of any weight loss diet. Protein keeps you fuller for longer, boosts metabolism slightly, and helps preserve muscle during weight loss. Good UK protein sources include chicken breast, turkey, eggs, Greek yoghurt, cottage cheese, and lean beef. Fish — especially oily fish like salmon and mackerel — provides protein plus omega-3 fats that support heart health.
- Eggs: versatile, affordable, highly satiating
- Legumes: lentils, beans, and chickpeas are high in both protein and fibre
- Tofu and tempeh: plant-based protein alternatives
- Low-fat dairy: milk, yoghurt, and cheese
Fibre-rich vegetables and fruits add volume to meals without many calories. Broccoli, spinach, kale, carrots, and peppers are excellent choices. Whole grains like oats, brown rice, and quinoa provide sustained energy and keep hunger at bay far longer than refined carbohydrates.
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.
Building a Sustainable Weight Loss Diet
The NHS recommends losing weight at a rate of 0.5 to 1 kg per week for sustainable results. This means creating a calorie deficit through food choices, not extreme restriction. Focus on whole foods — vegetables, lean proteins, whole grains, and healthy fats — rather than processed alternatives.
Avoid or limit sugary drinks, takeaways, and foods high in saturated fat. Drink plenty of water, which aids satiety and metabolism. If you're considering prescription weight loss medication alongside diet changes, talk to your GP about eligibility. Track your progress using our free progress tracker to stay motivated and identify what works best for your body.
- 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's the best diet for weight loss in the UK?
The NHS recommends a balanced, reduced-calorie diet combining lean protein, plenty of vegetables, whole grains, and healthy fats. A calorie deficit of around 500 kcal per day typically supports loss of 0.5 kg per week. There's no single "best" diet — the most effective approach is one you can sustain long-term alongside increased physical activity.
Can I lose weight without cutting calories?
Weight loss fundamentally requires a calorie deficit, but the right food choices make this easier. Protein and fibre increase satiety, so you naturally eat fewer calories without feeling deprived. This is more sustainable than extreme restriction and helps preserve muscle mass during weight loss.
Are carbohydrates bad for weight loss?
No — carbohydrates aren't the problem; refined carbohydrates and portion size are. Whole grains, oats, and starchy vegetables are high in fibre and keep you fuller longer. They support sustainable weight loss better than refined carbs like white bread and sugary foods. Choose quality carbohydrates and control portions.
How does weight loss medication fit with diet changes?
Prescription weight loss medications like GLP-1 injections work alongside diet and exercise, not instead of them. These medications may help reduce appetite and cravings, making it easier to stick to a healthy diet. Always combine medication with the food choices and physical activity your GP or prescriber recommends.
How can I track whether my food choices are working?
Monitor your weight regularly using our free progress tracker on this page. Track not just the number on the scales, but how you feel — energy levels, clothes fit, and appetite. After 2–4 weeks, patterns emerge showing which foods support your goals best. Everyone's response differs, so personalisation matters.
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.