Normalvægt

Det anbefales, at du holder din vægt inden for dette område.

Hvis dit BMI viser, at du er i kategorien overvægtig eller svær overvægtig, kan det være en god idé at foretage ændringer, så du kan komme ned på en sundere vægt. Der er flere faktorer, der påvirker din vægt, og derfor er det essentielt, at du prøver at kontrollere den. Du kan lære at kontrollere din vægt ved hjælp fra forskellige parametre. Klik på en kategori nedenfor, og find ud af, hvad du kan gøre for at komme i gang med din nye livsstil i dag.

Ernæring

Der findes ingen perfekt opskrift på kost rettet mod at tabe sig, men der er videnskabeligt dokumenterede metoder at spise på, der kan hjælpe dig med at styre vægten og forhindre at man går op i vægt. Det bedste du kan gøre, er at fokusere på at tabe dig på en sund måde uden at gå til ekstremer, hvor du begrænser mængden af mad du spiser. Nedenfor finder du nogle eksempler på diæter, som er gode til behandling af svær overvægt.

Middelhavskost
Fiberrig kost
Vegetarisk kost

Du kan lære mere om, hvordan du kommer i gang med at spise sundere og hvordan du kontrollerer dit vægttab bedre ved hjælp af de rigtige fødevarer her.

Mental sundhed

Der er flere grunde til, hvorfor vi stiger i vægt og hvordan vi kontrollerer vægten – og oftest hænger det tæt sammen med vores følelsesmæssige tilstand.

Nogle mennesker bruger mad til at håndtere svære situationer og til at dulme deres følelser. At spise for at få det bedre kaldes følelsespisning – og er grunden til, at vi nogle gange har brug for psykologisk støtte i stedet for kostvejledning. Få en bedre forståelse for hvordan følelser påvirker kontrollen af din vægt her.

Stress kan også ændre den måde vi spiser på, og medfører ofte en større risiko for at udvikle svær overvægt. At lære at håndtere stressen i dit liv er en god strategi, som du også kan inkludere i din planlægning af vægttab. Få otte tips til at håndtere din stress

Aktivitet

Regelmæssig motion er meget vigtigt for at tabe- og kontrollere vægt. For at sikre, at dit vægttabsprogram for svær overvægt er så effektiv som mulig, bør du er så effektivt som muligt overveje at tilføje aerobic og modstandsøvelser til din rutine. Du bør også generelt bevæge dig mere.

Søvn

Hvis du får for lidt søvn kan det påvirke dine hormoner, som så kan påvirke hvordan og hvad du spiser. God søvn gør det nemmere at tage sunde valg og modstå mindre sunde fristelser. Prøv disse råd til at forbedre dine søvnvaner:

Skab sunde rammer omkring din søvn
Slap af før du går i seng
Gør dit soveværelse til et rart sted at sove i

Lær mere om hvordan du får den søvn din krop og dit sind har brug for her.

Din sundhedsrisiko ved svær overvægt

Når man lever med enten overvægt eller svær overvægt vil der være en øget risiko for dødelighed samt andre sygdomme og tilstande. Generelt gælder det, at jo højere en BMI, jo større er chancen for at udvikle andre kroniske sygdomme relateret til svær overvægt, herunder:

Type II diabetes
Kardiovaskulær sygdom
Slagtilfælde
Højt blodtryk
Infertilitet
Depression og angst
Koronar hjertesygdom
Dyslipidæmi
Ikke-alkoholisk fedtleversygdom (NAFLD)/Nonalkoholisk steatohepatitis (NASH)
Gastroøsofageal reflukssygdom (GERD)
Metabolisk syndrom (MetS)
Ufrivillig vandladning
Obstruktiv søvnapnø og vejrtrækningsproblemer
Kronisk nyresygdom
Forskellige typer kræft: herunder, men ikke begrænset til – bryst-, tyktarms-, endometrie-, spiserørs-, nyre-, ovarie- og bugspytkirtelkræft
Slidgigt i knæet
Galdestenssygdom
Trombose
Gigt
Øget risiko for dødelighed sammenlignet med dem med et sundt BMI

Hvorfor er det vigtigt at kende til BMI?

BMI er en god måde at kontrollere din risiko for sygdomme relateret til din fedtprocent. Når man lever med overvægt eller svær overvægt, vil der være en øget risiko for dødelighed samt andre sygdomme og tilstande. Generelt gælder det, at jo højere en BMI, jo større er chancen for at udvikle andre kroniske sygdomme relateret til svær overvægt, herunder:

Type II diabetes
Kardiovaskulær sygdom
Slagtilfælde
Højt blodtryk
Infertilitet
Depression og angst
Koronar hjertesygdom
Dyslipidæmi
Ikke-alkoholisk fedtleversygdom (NAFLD)/Nonalkoholisk steatohepatitis (NASH)
Gastroøsofageal reflukssygdom (GERD)
Metabolisk syndrom (MetS)
Ufrivillig vandladning
Obstruktiv søvnapnø og vejrtrækningsproblemer
Kronisk nyresygdom
Forskellige typer kræft: herunder, men ikke begrænset til - bryst-, tyktarms-, endometrie-, spiserørs-, nyre-, ovarie- og bugspytkirtelkræft
Slidgigt i knæet
Galdestenssygdom
Trombose
Gigt
Øget risiko for dødelighed sammenlignet med dem med et sundt BMI

Spørg din læge for mere information om ovenstående sygdomme, og hvordan de kan være relateret til din BMI. Du kan også lære mere om de sundhedsmæssige fordele ved at tabe sig her.

Hvad er begrænsningerne for BMI?

BMI er en simpel og objektiv målingsmetode, men den kan være misvisende i visse tilfælde og for nogle grupper af mennesker. Forskning har vist, at BMI er mindre præcis til at forudsige risikoen for sygdom hos ældre mennesker, atleter, dem som er høje eller lave og dem med mere muskuløse kropstyper. For eksempel har eliteatleter eller bodybuildere større muskler og vejer derfor mere, hvilket medfører en højere BMI.

BMI tager heller ikke højde for:

Arvelige risikofaktorer forbundet med sygdomme relateret til svær overvægt, såsom metabolisk syndrom
Andre miljø- og livsstilsfaktorer end svær overvægt, der kan bidrage til din risiko for at udvikle kronisk sygdom
Hvordan kropsfedt fordeles hos individuelle personer.

Det er vigtigt at huske, at det at leve med svær overvægt ikke nødvendigvis betyder, at du er usund, ligesom det ikke betyder, at du er sund, hvis du har en 'normal' vægt. Dit BMI definerer dig ikke, men at kende og forstå dit BMI, kan være et godt værktøj til at tage ansvar for dit eget helbred.

Uanset hvad din BMI lyder på, anbefaler al sundhedspersonale at have en sund kost og livsstil. Snak med din læge om din vægt og dit helbred og evaluer hvilke handlinger der kan være nødvendige for dig.

Chat med Vigo

Svær overvægt kan give anledning til mange forskellige spørgsmål. Vigo, den virtuelle guide om svær overvægt, kan hjælpe dig med kvalificerede og faktabaserede svar på dine spørgsmål. Og du får svar med det samme.

Chat med Vigo

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