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This means that a majority of Swedes have a BMI (Body Mass Index) of 25 or higher, which according to international guidelines is defined as overweight. Here you can calculate your BMI with our BMI calculator.
What do overweight and obesity mean?
To understand the scope of this problem, it is important to clarify what is meant by overweight and obesity. According to the World Health Organization (WHO), BMI is used as a measure to determine if a person has a healthy weight relative to their height. A BMI between 18.5 and 24.9 is considered normal, while a BMI of 25 or higher is defined as overweight. When BMI reaches 30 or more, it is classified as obesity.
Swedish statistics show that both overweight and obesity have steadily increased over the past decades, and the numbers are alarming. More than half of all adults in the country now have a BMI above the recommended limit, which not only has consequences for the individual's health but also for public health in general.
Overweight and obesity increase the risk of serious health problems
Cardiovascular diseases, type 2 diabetes, high blood pressure and certain types of cancer are some serious health problems that can be caused by overweight and obesity. Additionally, obesity can negatively impact quality of life by contributing to physical limitations and mental health issues, such as depression and anxiety.
Struggling to lose weight? Test your conditions with our health test package Weight Check which analyzes important markers that may affect your body through a blood test.
Why is overweight so common in Sweden?
There are many factors contributing to the increase in overweight and obesity in Sweden, and these are often complex and interconnected. One of the most prominent reasons is lifestyle changes. As everything becomes more digital and we become more sedentary, physical activity has decreased, while the intake of energy-dense and nutrient-poor food has increased. These changes have had a particularly significant impact on people living in cities, where access to fast food and sedentary jobs is more common. Stress, lack of time, and financial challenges can make it difficult for people to prioritize healthy food choices and regular exercise.
Do you have healthy eating habits? Learn more about the Mediterranean diet which can reduce the risk of suffering from our most common diseases.
What are your lifestyle habits?
How one should live and what one should eat to avoid overweight and obesity is familiar to most, but at the same time, it is difficult to adhere to a healthy and balanced lifestyle. Here are the most important tips to avoid overweight and obesity, as well as succeed in weight loss if you are already overweight or at risk:
1. Eat a balanced diet: Focus on nutrient-rich foods such as vegetables, fruits, whole grains, lean proteins, and healthy fats. Avoid processed and sugary foods as well as drinks high in calories but low in nutrient density.
2. Portion control: Even healthy food can lead to weight gain if the portions are too large. Use moderation as a guideline to avoid overeating.
3. Avoid frequent consumption of fast food and energy-dense food: Many fast-food options contain high amounts of calories, saturated fats, and sugar, which can lead to weight gain. Instead, choose homemade meals with clean ingredients.
4. Reduce intake of sugar and refined carbohydrates: These foods quickly raise blood sugar levels and can lead to increased hunger and weight gain. Instead, focus on whole grains and slow-digesting carbohydrates.
5. Regular physical activity: To maintain a healthy weight, regular exercise is required, both cardio and strength training. Aim for at least 150 minutes of moderate-intensity activity per week.
6. Manage stress effectively: Stress can lead to unhealthy eating habits and overeating. Use stress management techniques such as meditation, yoga, or regular breaks to reduce the negative impact of stress on your weight.
7. Get enough sleep: Lack of sleep affects hormones that regulate hunger and can lead to increased appetite, which in turn can contribute to weight gain.
8. Avoid extreme diets and yo-yo dieting: Focus on long-term lifestyle changes rather than short-term solutions. Extreme diets often lead to weight regain after they end and can harm the body's metabolism.
9. Set realistic goals: Set small, achievable goals for weight loss and make gradual lifestyle changes that you can maintain in the long term. This increases the chances of keeping the weight off over time.
By following these tips, you can reduce the risk of overweight and obesity and improve your chances of sustainable weight loss if you are already overweight.
