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 to Eat For Weight Loss — Practical UK Guidance
Weight loss starts with what you eat. Sustainable weight management in the UK combines regular, balanced meals with portion control and calorie awareness. The NHS recommends losing weight at a rate of 0.5 to 1 kg per week, which typically requires a calorie deficit of around 500 kcal per day alongside increased physical activity. This guide covers practical eating strategies that support weight loss, whether you're managing weight naturally or using prescription medication as part of your weight management plan.
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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.
Core Foods and Eating Strategies for Weight Loss
Prioritise whole foods over processed options. Base your meals on lean proteins (chicken, fish, legumes), whole grains (oats, brown rice, quinoa), and plenty of vegetables. These are nutrient-dense and help you feel fuller longer. Protein is particularly important for weight loss—it increases satiety and helps preserve muscle mass during a calorie deficit.
- Include vegetables at every meal—they're low-calorie but high in fibre
- Choose wholemeal bread and pasta over white varieties
- Eat fatty fish like salmon at least twice weekly for omega-3s and protein
- Include legumes (beans, lentils) for fibre and sustained energy
Watch portion sizes even with healthy foods. Use our free BMI calculator to understand your current weight status and healthy weight range for your height. Once you know your target weight, portion control becomes clearer. Many people find that eating regular, smaller meals helps prevent overeating and maintains steady blood sugar levels throughout the day.
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.
Hydration, Meal Timing, and Support Options
Drink water consistently throughout the day—it supports metabolism and helps distinguish thirst from hunger. Avoid sugary drinks and limit alcohol, which can significantly impact weight loss progress. If you're using prescription weight management medication like GLP-1 injections, staying hydrated is especially important as these medications can affect how quickly food moves through your digestive system.
Eating at regular times helps regulate appetite hormones. Skip crash diets and very restrictive eating patterns—the NHS emphasises sustainable approaches. If you're struggling with conventional weight loss methods, speak to your GP about options like prescription weight loss medication or referral to specialist weight management services. Our GLP-1 weight loss calculator can help you explore potential results with medical support, and your GP can assess whether medication alongside dietary changes is right for you.
- 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 should I eat every day to lose weight?
Focus on lean protein, whole grains, plenty of vegetables, and healthy fats. A typical day might include eggs or porridge for breakfast, a salad with grilled chicken for lunch, and baked fish with vegetables for dinner. Drink water regularly and include healthy snacks like fruit, nuts, or yoghurt. The key is balance—eat nutritious foods in sensible portions that create a calorie deficit (roughly 500 kcal below your daily needs for 0.5 kg weekly loss).
Can I eat bread and pasta when losing weight?
Yes—choose wholemeal bread and brown or wholewheat pasta instead of white varieties. These provide more fibre, keep you fuller longer, and cause steadier blood sugar rises. Portion control matters: a typical serving is one slice of bread or a small bowl of cooked pasta. Pairing carbohydrates with protein and vegetables further improves satiety and weight loss outcomes.
How does prescription weight loss medication affect what I eat?
GLP-1 medications like Wegovy or Mounjaro help reduce appetite and food cravings, so you naturally eat smaller portions. You may feel fuller after eating less than before. Continue eating balanced, nutritious meals—the medication isn't a replacement for healthy eating, but a support alongside it. Side effects like nausea may affect food preferences; focus on gentle, well-tolerated meals during any adjustment period.
How often should I eat when trying to lose weight?
Three regular meals per day works well for most people, with 1–2 healthy snacks if needed. Eating at consistent times helps regulate hunger hormones and prevents overeating. Some people find intermittent fasting helpful—the NHS acknowledges 16:8 or 5:2 approaches can support weight loss, though consistency matters more than any specific pattern. Find an eating schedule you can sustain long-term.
Should I count calories to lose weight?
Calorie awareness is useful—the NHS notes that losing 0.5–1 kg weekly typically requires a 500 kcal daily deficit. You don't need to count every calorie obsessively, but understanding portion sizes and energy content of common foods helps. Many people find food tracking apps helpful initially to build awareness, then rely on portion control habits long-term. Your GP or a dietitian can provide personalised guidance.
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.