Fatty liver: Have you recently been told you have a fatty liver? You’re definitely not alone. Fatty liver disease is showing up more often today, especially alongside rising obesity, diabetes and everyday diets that are high in refined carbs and processed foods. However, many people can improve fatty liver in the early stages with consistent lifestyle changes.
What is fatty liver?
Fatty liver, also called hepatic steatosis, means your liver is storing more fat than it should. A small amount of fat is normal, but when it accounts for more than about 5–10% of the liver’s weight, it’s considered fatty liver disease. Broadly, it falls into two main types:
- Non-alcoholic fatty liver disease (NAFLD/MASLD): usually linked to metabolic factors like excess weight, insulin resistance, poor diet and low physical activity.
- Alcohol-related fatty liver (ALD): triggered by heavy or harmful alcohol intake.
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Is fatty liver dangerous?
By itself, fatty liver isn’t always an emergency. But if it’s left unmanaged, it can move beyond fat build-up to inflammation and scarring, and eventually cause lasting liver damage. However, when caught early, fatty liver often responds well to changes in diet, activity, weight and alcohol habits.
Can you reverse fatty liver?
Yes, you really can, and there’s strong evidence that lifestyle changes are the most effective way to reduce liver fat. You don’t need expensive treatments or so-called miracle pills to start seeing improvement.
A key target is modest, steady weight loss. Losing about 5–10% of your body weight can significantly reduce liver fat. For example, if you weigh 80 kg, even a 4–8 kg loss can make a meaningful difference. The focus should be on slow, sustainable weight loss, as a rapid drop can stress the liver. So, aim for roughly 0.5 to 1 kg per week.
You don’t need a complicated diet plan. Keep it simple: eat more vegetables, fruits, whole grains, lean proteins, and healthy fats. Try to cut back on added sugar, refined carbs, fried foods, and red or processed meats. The Mediterranean-style eating pattern is among the most widely researched approaches for fatty liver and is often recommended because it supports both liver and heart health.
Also, be mindful of drinks. Sugary beverages are among the biggest troublemakers for fatty liver, and even packaged fruit juices can be high in sugar. Stick to water, herbal teas, and unsweetened beverages. Exercise burns fat, lowers inflammation, and improves your body’s sugar control. You don’t have to live in the gym; regular walking, cycling, swimming, yoga, or simple home workouts are enough to get started.
Also Read | What’s the difference between alcoholic and non-alcoholic fatty liver?
Most importantly, remember this: fatty liver often improves with consistency, not perfection. Small changes, such as better food choices, regular movement, less sugar and alcohol, and good sleep, can add up to real healing over time.