Fatty Liver Lifestyle Changes: Do This to Reverse Your Condition

If you’ve ever gotten that wake-up call from your doctor – the one where they look at you, shake their head a little, and say, “You’ve got a fatty liver” – I’ve been there too.

And at first, I thought, “Oh great, just what I need – another reason to feel guilty every time I look at a cheeseburger.” (OK, jokes aside – at first I cried, but I want to keep optimism high for now!)

The truth is that reversing fatty liver wasn’t just a “cut down on fats and carbs for a few weeks” type of thing. It was a complete, long term, lifestyle change that helped me get my health back on track. And today, I am here to tell you exactly what you need to do to achieve the same results.

PS: If you want ALL the steps in an easy-to-read and better-organized format, I recommend my book, From Fatty Liver to Healthy Liver (with a 5-star rating at the moment of writing!) It might be the life-changer you need!

I’m going to be honest: this is NOT a quick fix. And definitely not an easy one to make – it’s actually a series of lifestyle changes that you have to stick to in order for them to work.

Over the years, I’ve learned what works, what doesn’t, and how to make these changes stick. And now, over a decade after being diagnosed, I’m here to share the whole plan that helped me reverse my fatty liver and keep it at bay.

Here’s everything you need to know about the lifestyle changes that made all the difference for me, and how they can work for you too.

Before you start, here’s what I keep telling anyone who asks me about reversing fatty liver: it’s a marathon, not a speed race. So let’s get it started!

The Lifestyle Changes That Reversed My Fatty Liver (and Could Help You Too!)

It’s a combination of lifestyle changes that are required for you to reverse or at least reduce your fatty liver – let’s go through them quickly, with more links to get in-depth with the ones you want to!

1. Diet Changes: You Are What You Eat, and So Is Your Liver

The biggest and most important lifestyle change is your diet. You need to cut out all or most saturated fats such as those found in poultry, red meat, yogurt, cheese, fried foods, baked goods… the list goes on.

You also need to stop consuming foods with lots of carbs, mainly those with added sugar like candy, cake and soda. And, of course, stop drinking alcohol.

Instead, replace those foods with vegetables, fruits, nuts, lean meat and the healthy fats found in fish and olive oil.

If you don’t want to get in-depth with my articles recommended above, here is a summary:

What to Avoid:

• Saturated fats: Found in red meats, full-fat dairy, and fried foods.
• Sugary treats: Sodas, candy, cakes, and anything with added sugar.
• Refined carbs: White bread (here are my favorite alternatives), regular pasta, and anything overly processed.

What to Add Instead:

• Fiber-rich foods like leafy greens, broccoli, and oats can help detox the liver and reduce fat buildup.
• Healthy fats like those in salmon, avocados, and olive oil. Yes, there are fats that help reduce liver fat – nature is funny that way.
• Protein from lean sources such as chicken breast, turkey, fish, and beans to keep you full and support weight loss.

Fun Fact: Did you know that coffee (in moderation) can actually be good for your liver? Studies suggest that 2 cups of black coffee a day could help reduce fatty liver symptoms. Who knew that my favorite morning ritual would turn out to be one of my liver’s best friends?

2. Exercise: It’s Not Just for Muscles, It’s for Your Liver Too

OK, I have to admit. When I started this journey, I wasn’t too excited about the “Exercising” part, mainly because I was already a couch potato. But guess what? It was my lack of activity that certainly contributed to the fatty liver in the first place!

Exercising is one of the best ways to melt liver fat and stay healthy afterward. The good news is that you don’t have to become a gym nut in order to make it work.

Instead, here is what worked for me:

• Cardio: This was my go-to. I started walking regularly and still get at least 8,000 steps daily. After I got in shape, I started jogging and doing cardio at the gym. So just start, even if it seems you can’t do anything. Baby steps will get you far!
• Strength Training: Building a bit of muscle doesn’t just look good — it boosts your metabolism, which helps burn more fat, even when you’re not working out.
• Weekly Goals: If you can’t set daily goals like I did, make sure to at least set a weekly goal, like 150 minutes of moderate exercise per week (that’s just 30 minutes, five days a week). The more, the better though!

If you want to get more in-depth with exercising, I recommend reading my dedicated article, Best Exercise Types to Reverse Fatty Liver Disease. Alternatively, you can check out my guide to jogging for your liver’s health or cycling to reverse fatty liver.

3. Sleep: Your Liver Needs You Well Rested

Along with exercise, you need regular sleep. High-quality sleep too, which might be more difficult to get, especially early on when anxiety might be high and you could already be used to a poor sleep schedule.

Here’s a secret I learned: your liver is working hard while you sleep. Actually, your entire body does its healing while you sleep, but we’re focusing on the liver now.

When you’re not getting enough rest, or you’re up all night, your body doesn’t have the time to process and burn the fat in your liver effectively or heal itself properly. This is why getting good sleep is an important part of your reversal journey.

My Sleep Strategy:

• Routine: Going to bed and waking up at the same time every day really helps. I found that setting an alarm to remind me to go to bed was more effective than setting one to wake up. And, sorry to say it – I go to bed at 10PM the latest. Do the same and try to get at least 8 hours of sleep per night.
• Sleep Environment: Reducing screen time an hour before bed and keeping the room cool and dark improved my sleep quality. To help my mind from wandering away, I started to listen to Audiobooks from Audible (affiliate link). These really helped me fall asleep faster instead of spending hours worrying about all sorts of things.
• Avoid Late-Night Snacks: Eating too close to bedtime can impact liver function (and the overall quality of your sleep), so I aim to finish dinner at least two hours before hitting the sack.

4. Supplements: The Good, The Bad, and The Meh

While diet and exercise are the stars of the show, supplements can sometimes give your liver a boost (various studies back this up). Do you need supplements to reverse fatty liver? Not necessarily. But there are some things that might help.

Supplements I Considered:

• Milk Thistle: Popular in the liver health world, some research suggests it can reduce liver inflammation. My take? It didn’t hurt, and it’s widely used, so I took it as well.
• Multivitamins: Plenty of vitamins are known to help battle fatty liver disease, including the B-range of vitamins, vitamin E, and more. You can check out my recommended multivitamins for reversing fatty liver here.
• Magnesium: Studies mentioned in my previous article found that many people with low Magnesium levels also have NAFLD. Low Magnesium levels are also related to more stress, which doesn’t help either. So supplementing your Magnesium intake could help.
• Apple Cider Vinegar: I recommend implementing it naturally in your diet (use it as salad dressing), but you can also take it in pill form with ACV Pure if you don’t like the taste.
• Liver Support Plus: If you want a supplement specifically created for your liver’s health, this could be it. It combines various minerals, vitamins and natural extracts to give your liver the boost it needs.

A bonus to increasing your vitamin intake is that your liver is not the only organ to benefit.

Your entire body will reap the advantages of these vitamins and supplements, making you function more efficiently mentally and physically so that you can maintain your new lifestyle designed to reverse your fatty liver.

Weight Loss: The Fastest Route to a Healthier Liver

The fastest way to cure fatty liver disease is by losing weight through exercise and healthy eating.

Studies have shown that losing just 10% of your total body weight can increase the effectiveness of your liver function.

Inflammation from excess fat essentially disappears as the fat melts away and the enzymes in the liver can work more efficiently.

Doctors agree that patients who are considered overweight or obese are more at risk of developing a fatty liver disease. By losing weight, these patients can drastically reduce their condition in a short amount of time.

The most difficult part is maintaining the motivation and encouragement to keep going.

If you are dedicated to curing your fatty liver fast, hire a personal trainer or coach to keep you accountable for your diet choices and exercise habits.

I personally managed to do it all by myself – so this option is available too. Read my tips on beating dieting fatigue and staying on track to reverse NAFLD.

Pro Tip: If you’re struggling with motivation, consider finding a buddy. I didn’t hire a personal trainer, but I did join a support group on Facebook. Having others to check in can make all the difference!

What Happens If You Don’t Change Your Lifestyle After Fatty Liver Diagnosis?

As of today, the only way to reverse fatty liver disease is through a major lifestyle change. There is no medication that can magically cure fatty liver disease.

If you make the executive decision not to change your lifestyle and you continue to practice the habits that led to fatty liver disease in the first place, your health may deteriorate significantly.

The excess fats cells on your liver will continue to accumulate and essentially reduce your liver’s ability to function.

Direct effects on the liver may include fibrosis, inflammation, and cirrhosis which can lead to liver cancer or liver failure.

Fatty liver disease can also result in major heart problems, kidney disease, and diabetes.

No matter how hard the lifestyle change may be (or seem), it is well worth fighting through to reverse fatty liver disease because the consequences of doing nothing might only cause your body to shut down.

How Long Before You Start Seeing the Effects of these Lifestyle Changes?

The hardest part of reversing fatty liver isn’t getting started – it’s staying committed. You have to completely let go of the idea of getting back to old habits once you get cured. Instead, build version 2.0 of yourself and stick to being that healthy, happy person instead!

You will have to be patient when it comes to reversing your fatty liver disease because it won’t happen overnight.

Most people who have mild to moderate fatty liver disease can effectively reverse their condition in six months, up to a year with strict lifestyle changes that promote weight loss and support a healthy liver.

It took me 1.5 years to reverse my fatty liver – or at least that was when I got my official confirmation. But the doctor already told me that there was amazing progress at my 6 month follow-up.

The key to curing your fatty liver disease is to catch it early and treat it fast with a rapid lifestyle change and also stick to your plan if it doesn’t happen as soon as you hoped it would.

Wrapping Up

Fatty liver disease can be reversed – I did it and many people I got to know over the years and helped with advice managed to reverse it as well. Read more about the diet that I followed here, as I consider it to be the most important part of the process.

I hope my journey gives you a road map to start your own. There’s no magic pill here, no one-size-fits-all solution – just small, sustainable changes that, together, create a healthier you. Trust me, if I can do it, you can too!

With some patience, a bit of sweat, and a lot of leafy greens, you can reclaim your liver health. If you have questions or need more support, feel free to reach out or join a community. We’re all in this together, one healthy choice at a time.