If you have been told you have Fatty Liver Disease by a doctor, one thing is a certainty: You will have to lose weight if you are overweight now.
Having to go on a diet and lose weight is no walk in the park for anybody. Living in today’s society has predisposed many of us to gain weight and make it harder to lose it if we do pack on some pounds.
One reason why obesity is of epidemic proportions in the Western world is that so many people lead sedentary lives, especially as compared to our forefathers back a couple of generations ago. They didn’t have television, computers and movies.
Obesity And Lifestyle, Then and Now
For instance, in 2009-2010, an estimated 37.5% of adults in the United States were obese, and a startling 16.9% of children and adolescents were obese, as well.
Back before WWII, a majority of families lived in the country, growing and raising almost everything they ate. Adults and children of the household all worked outside raising food crops, along with the farm animals that furnished meat, eggs and milk.
With so many chores to do, a lot of calories were burned up on a daily basis. You ate fresh, home-baked foods and meat without growth hormones and antibiotics. Your chances of becoming obese back then were slim – no pun intended.
Contrast that to the ordinary lifestyle now, where a majority of us earn our living sitting all day at a desk. We then come home to the couch or kick back in the recliner and watch television. The only chores are putting the dirty dishes in the dishwasher, throwing laundry in the washer, and pressing the remote for the Roomba to clean the house.
Add to this scenario the temptation we’re faced with in the form of fast food, pizza delivery, grocery shelves loaded with every kind of sugary, high calorie treat and goodie imaginable, plus long rows of two liter soft drinks beckoning us to buy.
No wonder it’s so easy to pile on all that extra weight!
So, how are you supposed to avoid all that, especially if overeating has caused your Fatty Liver Disease?
Losing Weight to Reverse Fatty Liver Disease
If you have Fatty Liver Disease and you want to reverse it and restore your liver to its normal state of optimal efficiency, the way ahead is clear and unambiguous: You must lose weight. Period.
There are no qualifiers to this statement. If you are overweight or obese and have Fatty Liver Disease, you absolutely, positively HAVE to shed that excess fat. There is no other, easier way. It might not be fun, but you can do it and if you want to be healthy; you will do it.
One thing to stress, however, is that you have to take the extra weight off slowly. Chances are that you didn’t gain those extra pounds overnight, so don’t try to lose them too quickly, either.
With Fatty Liver Disease, too rapid weight loss can actually harm your liver instead of helping it.
This is because a sudden loss of body weight puts your liver on the defense, thinking you are in the midst of a famine (which until recently was often the norm, and which our bodies are designed for.) The liver will actually produce extra fatty acids, making it’s own condition much worse.
There are lifestyle changes that, over a period of time, can bring about a gradual weight loss that will prove beneficial to a healthy liver.
Easy Lifestyle Changes to Lose Weight
Before you go on some crash diet, sit down and realistically evaluate how much weight you need to lose. A minimum of 10% is recommended, though your doctor will know how much you need to lose.
Then, make a plan that will advance you toward that weight loss goal, safely and slowly.
You might be surprised at how little changes can bring about big results! For example, here are a few tips to lose weight:
- Instead of using the elevator at work or home, take the stairs.
- Park the farthest away in a parking lot to go shopping.
- Go grocery shopping on a full stomach.
- Leave off dessert as a rule, saving it for a special occasion treat.
- Substitute fresh fruit or veggies instead of candy and chips. Leave it handy in the refrigerator, already washed and prepared.
- Drink sugar-free flavored water instead of sugary soft drinks.
- Make it a habit to take a brisk walk every evening, at least 30 minutes.
- Cut out excessive saturated fats and replace with healthier sources of protein – lean skinless chicken and turkey instead of red meat.
- Lower your carb consumption – swap out high glycemic foods with healthy alternatives
- Stay hydrated! It’s easy to mistake thirst for hunger, so drink plenty of liquids.
If you stick to a healthy diet of good, nutritious foods, get at least half an hour of aerobic exercise every day and avoid the foods and drinks that are prone to pile on pounds, you might be pleasantly surprised to discover that losing weight doesn’t have to be an endurance test.
When you have shed that extra weight and lightened up your liver in the process, you will be rewarded with feeling healthier and more energetic as your Fatty Liver Disease becomes a thing of the past.
The Fatty Liver Diet Guide has more in-depth information on changing your lifestyle, including a full menu plan and recipes.