15th April 2024

Fatty Liver Weight Loss: How To Get Healthier

Dr. Devan Patel, PharmD
Fatty Liver Weight Loss: How To Get Healthier

Worried about your liver health? You’re not alone. Experts estimate that almost a quarter of US adults have non-alcoholic fatty liver disease (NAFLD), also known as hepatic steatosis. 

Fortunately, fatty liver weight loss is possible and, in most cases, necessary to reverse NAFLD. Keep reading to learn more about NAFLD and how fatty liver weight loss is possible with lifestyle changes. 


Understanding Fatty Liver

Let's start by understanding what having a “fatty liver” means. Fatty liver disease occurs when too much fat accumulates in your liver cells. Excess fat in the liver can result from various factors, including diet, lifestyle choices, and genetics. 

Obesity is a major risk factor for fatty liver disease. Being overweight or obese is also linked to conditions such as diabetes, high blood pressure, and high cholesterol, other risk factors for fatty liver disease. 

Fatty liver weight loss is crucial for healing your liver and improving your overall health. Fortunately, there are many natural, safe, and effective ways you can reduce your weight and heal your liver. 


Fatty Liver Weight Loss: How to Get Healthier

Fatty liver disease is most commonly due to an unhealthy lifestyle. Eating too many processed foods, not exercising enough, smoking, and drinking alcohol can all contribute to poor liver health. 

However, adopting healthier habits can help fatty liver weight loss and reduce or reverse some of the damage caused by fatty liver disease. 

Clean Up Your Plate

The foundation of a healthy liver and fatty liver weight loss journey begins with your diet. Say goodbye to processed foods and hello to nutrient-rich whole foods. Incorporate plenty of fruits, vegetables, lean proteins, and whole grains into your meals to support liver health and promote weight loss. 

Keep track of your diet and calorie intake by keeping a food journal. You may also consider planning out your healthy meals ahead of time or meal prepping to help you stay on track with a healthier diet. 

Poor planning can often lead to impulse eating, which usually results in eating quick and easy fast-food options. 


Get Moving

Exercise is a powerful tool for improving liver health and achieving fatty liver weight loss. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. 

Whether it's brisk walking, cycling, or strength training, find activities you enjoy and make them a regular part of your routine. 

For example, hit the gym or the walking trail during your work breaks, break up your daily sedentary routine with a quick calisthenics routine, or take your dog for more walks. Any kind of movement you can get in during the day is better than nothing. 


Limit Alcohol Intake

Excessive alcohol consumption can exacerbate fatty liver and hinder fatty liver weight loss efforts. Keep alcohol intake in check by following moderate drinking guidelines. 

For women, that means no more than one drink per day, while men can have up to two drinks per day. However, remember that no amount of alcohol is necessarily healthy, especially if you suffer from a fatty liver. 


Stay Hydrated

Water is essential for flushing toxins out of your system and supporting liver function. Aim to drink plenty of water throughout the day and consider adding lemon or cucumber slices for a refreshing twist. 

Staying hydrated will not only benefit your liver but also aid in fatty liver weight loss efforts.


Get More Sleep

Quality sleep is crucial for overall health and well-being, including liver health and weight management. Sleep allows our body to fully recover and repair itself. 

Without adequate sleep, your body and your liver cannot function properly. Aim for 7-9 hours of uninterrupted sleep each night to support optimal liver function and facilitate weight loss. 

Going to bed earlier, refraining from caffeine after 2 pm, using blackout curtains, and listening to a sleep meditation before bed are all ways that can help make falling asleep easier. 


Manage Stress

Chronic stress can contribute to fatty liver and hinder fatty liver weight loss progress. Incorporate stress management techniques such as meditation, deep breathing exercises, or yoga into your daily routine to promote relaxation and overall well-being.


Fatty Liver Weight Loss Supplements

Dietary supplements are made from natural ingredients like plant ingredients and vitamins and minerals. Certain nutrients and ingredients have been studied for their potential to help reduce fatty liver and aid in weight loss. 

Consuming a dietary supplement like The Everyday Liver Vitamin may help support your fatty liver weight loss journey.* The Everyday Liver vitamin is physician and pharmacist formulated specifically for supporting liver health with potent “liver healthy” ingredients.*

You may consider taking supplements to help boost your nutrient intake and support weight loss.*


Fatty Liver Weight Loss: The Bottom Line

Fatty liver disease is common but fortunately in most cases, reversible. No time is better than the present to start your fatty liver weight loss journey and transform into a healthier, happier you. 

Prioritize your health by eating healthier, exercising, limiting alcohol, staying hydrated, getting more sleep, reducing stress levels, and considering dietary supplements for an added health boost. 

By incorporating these changes into your lifestyle, you will live a longer, healthier, and happier life. 

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.