How to lose weight and get rid of fatty liver

Losing weight and eliminating fatty liver can be achieved through adjusting diet, increasing exercise, controlling weight, limiting alcohol consumption, medication treatment, and other methods. Fatty liver is usually caused by factors such as obesity, long-term alcohol consumption, high-fat diet, insulin resistance, metabolic syndrome, etc.

1. Adjust diet

Reduce the intake of high-fat and high sugar foods, and increase the intake of vegetables, fruits, whole grains, and high-quality protein. Avoid fried foods, desserts, sugary drinks, etc. Moderate consumption of foods rich in unsaturated fatty acids, such as deep-sea fish and nuts. Control daily total calorie intake and maintain nutritional balance.

2. Increase Exercise

Engage in at least 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, cycling, etc. Combining resistance training can help increase muscle mass and improve basal metabolic rate. Exercise should be gradual and avoid injuries caused by intense exercise. Persisting in exercise can help reduce visceral fat accumulation.

3. Weight Control

Control weight within the normal range through diet and exercise, and maintain a BMI between 18.5-23.9. The weight loss rate should not be too fast, and it is advisable to lose 0.5-1 kilogram per week. Avoiding weight rebound and maintaining long-term stable weight are crucial for improving fatty liver.

4. Limiting alcohol consumption

Alcohol is the main cause of alcoholic fatty liver and should be strictly restricted or quit drinking. Men's daily alcohol intake should not exceed 25 grams, and women's should not exceed 15 grams. Long term heavy alcohol consumption can exacerbate liver damage, leading to the progression of fatty liver to cirrhosis.

5. Medication therapy

Under the guidance of a doctor, drugs that improve insulin resistance such as metformin tablets, lipid-lowering drugs such as atorvastatin calcium tablets, and hepatoprotective drugs such as silibinin capsules can be considered. Drug therapy should be combined with lifestyle interventions and should not rely solely on medication. Improving fatty liver requires long-term adherence to a healthy lifestyle. Regularly monitor liver function, blood glucose, blood lipids and other indicators. Avoid bad habits such as staying up late and overworking. If symptoms such as fatigue, decreased appetite, and discomfort in the liver area occur, seek medical attention promptly. Through comprehensive intervention, most cases of fatty liver can be reversed.