How to reverse severe fatty liver? Doctors recommend 3 key methods

The three words "fatty liver" on the physical examination report make many people's hearts skip a beat, especially when the two words "severe" are closely followed. The liver, this silent organ, is actually more resilient than we imagine. With the right methods, there is a chance to make it light again.

1. Dietary adjustments are the foundation for reversing fatty liver

1. Control total calorie intake

Excess calories are the culprit of fat accumulation. It is recommended to reduce daily calorie intake by 300-500 calories, but do not adopt extreme dieting methods. You can try using smaller utensils to serve food, slow down your eating speed, and give your brain enough time to receive satiety signals.

2. Optimize dietary structure

Increase the proportion of high-quality protein such as fish, shrimp, and soy products, which can help repair liver cells. Replace refined rice and flour with whole grains to ensure a daily intake of over 500 grams of fresh vegetables. Fruits should be consumed in moderation to avoid excessive fructose that can burden the liver.

3. Stay away from liver damaging foods

Alcohol is the number one enemy of the liver and must be completely withdrawn. At the same time, reduce the intake of high-fat and high sugar foods such as fried foods, animal organs, and sweet drinks. Try to choose steaming, boiling, or stewing as cooking methods, and avoid high-temperature frying.

2. Exercise is the natural nemesis of fatty liver

1. Aerobic exercise is the main focus

Moderate intensity aerobic exercise such as brisk walking, swimming, and cycling is the most common Best choice. At least 5 times a week, for 30-45 minutes each time, keep the heart rate in the range of 60% -70% of the maximum heart rate. It is advisable to sweat slightly after exercise but not feel particularly tired.

2. Combined with resistance training [SEP], appropriately add strength training such as dumbbells and elastic bands, 2-3 times a week. An increase in muscle mass can enhance basal metabolic rate and help the body burn fat more efficiently. Pay attention to gradual progress and avoid sports injuries.

3. Utilizing fragmented time for activities

Prolonged sitting is an accomplice to fatty liver. Stand up and move around for 3-5 minutes every hour, walk around when answering the phone, and choose stairs instead of elevators for going up and down stairs. These seemingly small changes, when accumulated, have astonishing effects.

3. Comprehensive optimization of lifestyle habits

1. Ensuring adequate sleep

7-8 hours of high-quality sleep per night is crucial for liver repair. Try to fall asleep before 23:00 and maintain a regular sleep schedule. Avoid using electronic devices one hour before bedtime and create a dark and quiet sleeping environment.

2. Managing stress levels

Long term stress can lead to an increase in cortisol levels, promoting fat accumulation in the liver. You can relax your body and mind through meditation, deep breathing, listening to light music, and other methods. Set aside 15-20 minutes every day to do what you enjoy.

3. Regular monitoring indicators

Re check liver function, blood lipids, and liver ultrasound every 3-6 months to track improvement. Simultaneously monitor waist circumference, weight and other indicators, with male waist circumference controlled below 90 centimeters and female waist circumference controlled below 85 centimeters. The reversal of fatty liver is a protracted battle that requires patience and perseverance. Starting today, give yourself 3-6 months to use scientific methods to restore liver health. Remember, every small change is reducing the burden on the liver. Keep going, and the numbers on the medical report will surprise you.