If you have a fatty liver, you probably are overweight. If you are overweight, one of the best approaches to reduce the fat in your liver is to simply lose weight: it is said that even a loss of 10% of your initial weight can help you fatty liver a lot and even go as far as reversing the problem. However, you should not go on a crash diet or lose weight too fast as that hurts your liver even more. And what’s extremely important: you need to lose the weight and stay there, otherwise you will accomplish nothing!
I am here to share with you, based on my own experience, how to lose weight in order to improve your fatty liver / NAFLD without following a short diet that’s meant to help you reduce weight, without going hungry and especially by learning how to adjust your lifestyle and make the necessary changes for sustained fat loss and for getting to a normal weight and staying there!
Remembering my case, when I was diagnosed with a fatty liver disease, about six months ago, I weighted 210 pounds (95.5 kg), way too much for my height 6’0 (1.82 m). Now, almost six months after my diagnose and my lifestyle changes, I weight 180 pounds (81.5 kg) which is closer to my ideal weight (but still a long trip until there!). So, without following a rapid weight loss diet, I managed to lose almost 31 pounds (14 kg) in 6 months. Slow, steady and durable weight loss – which is exactly what you need, what you MUST achieve and what you can do.
I always say that if I managed to pull this off, everybody can. I love to eat, I love a huge variety of foods, most of them unhealthy and I absolutely love sweets, from cake to icecream to soda and fruit juices – I was indeed a food lover. An unhealthy food lover. And look where that brought me!
Fortunately – just like you, I presume, since you are reading this – you want to make the required changes and reverse your fatty liver & give yourself the chance of a normal life once again. It’s doable and it’s easy. Plus, you don’t have to go hungry!
So here’s what I did to lose weight, improve my fatty liver and feel a lot better without going hungry:
1. I stopped eating out. I am making my own food (with great help from my wife who totally supports me) from scratch. I choose the ingredients and I make sure that I only use healthy things. Nothing processed. Not too much fat, not too much sugar, no chemicals or additives. This is what we are supposed to eat: real food! Note: If you really think that your health is not worth the trouble of cooking your own food and you HAVE to eat out, make sure that you always choose the healthiest options. Salads, grilled foods – do your research and only ask for the healthiest possible options. You will never it as healthy as you would eat if you cooked your own food, but any improvement is better than none.
2. I have completely removed the forbidden fatty liver foods from my diet: I am not eating anything that’s been fried, I have not touched alcohol since I was diagnosed with a fatty liver, I stopped drinking soda and fruit juices (even though I allow myself a glass or two of the latter every now and then, making sure it’s 100% fruit juice).
3. I have started to eat my own and best fatty liver diet (click the link to check it out for free): a slightly modified approach to the Mediterranean diet, meaning that I eat a lot of vegetables and fruit, the only oil that I eat is Olive Oil, I eat only lean meat – and not too often, as well as low fat dairy products. I am cooking without oil since most foods don’t need that and I use just tiny amounts of extra virgin olive oil for salad dressings. If I am to use oil in the food I cook, I make sure to add it LAST and add just a bit (this way it doesn’t stay at high temperatures for too long). Finally, I have greatly reduced the amount of sugar that I consume and this also helps greatly with the weight loss.
The diet is probably the most important element here and after checking out hundreds, maybe thousands of opinions on different types of foods that you have to consume – some considered bad, some considered great – when you have a fatty liver, I decided that a balanced, healthy diet is the best choice. You should not completely remove fat pork meat from your diet. You can eat a piece that’s a few inches wide every now and then, but eat it with a lot of vegetables and don’t look back. Moderation is the best approach when it comes to eating and staying healthy, and that’s what I am trying to achieve. Except for the foods listed above that are 100% on my “bad foods” list, everything can be consumed as long as the quantities are moderate and you have a varied diet. That is the secret and also the most difficult thing to achieve: moderation. Get there and you will be healthy!
4. Exercise. You might be surprised to hear this, but I didn’t turn into a gym freak to lose weight. Actually, for the first few months I didn’t change my exercising habits at all and continued to be a couch potato: the removal of the really unhealthy foods I was eating was enough for me.
Slowly, though, as I started to fill my body with fresh energy, I started to fill the need for a bit of exercise. I went to the gym for a while, but I also found out that simply walking for 30 minutes per day works just as great: I enjoy the air and I try to relax too. Combine it with some quick aerobic exercises at home and you should be OK too. However, if you know that you can’t stick to this program, get a gym membership and go to the gym for 30-60 minutes at least two times per week. That’s the bare minimum!
And that’s about it! This is how I managed to lose all that weight (and it’s still going down, slowly but steadily) without going hungry once and by totally enjoying my new lifestyle. It might sound pretty harsh and it could be a bit more difficult for the first couple of weeks, but once you get going and get used to your new way of living, you’ll see that there’s no reason to turn back. Plus you are doing this for a greater good: that of being healthy!