Mild Fatty Liver: What You Should Pay Attention To

If you have mild fatty liver, making lifestyle changes is essential to improve your condition and prevent further complications. Here are some effective strategies to consider:

Adopt a Balanced and Nutrient-Rich Diet

One of the primary causes of fatty liver is obesity, which is often linked to poor dietary choices. It's important to maintain a well-balanced diet that includes adequate amounts of protein, healthy fats, and complex carbohydrates. For example, a person weighing around 50 kg who engages in light physical activity should aim for approximately 75g of rice per meal, one egg per day, a portion of meat or fish about the size of an egg, 50–75g of soy products, 250g of fruit, 500g of vegetables, and 250–370ml of milk. Many people struggle with weight loss because they consume too many hidden calories from foods like sweet potatoes, chestnuts, high-sugar fruits, peanuts, and sunflower seeds—even if they skip traditional staples like rice.

Increase Physical Activity Regularly

Exercise plays a crucial role in reducing liver fat. Aim for at least 30 minutes of moderate-intensity activity most days of the week, such as brisk walking, cycling, or swimming. Regular movement helps burn excess fat, improve insulin sensitivity, and support overall liver function.

Quit Alcohol Completely

Alcohol is a major contributor to liver damage and fatty liver disease. If your condition is linked to alcohol consumption, quitting completely is one of the most effective steps you can take toward recovery. Abstaining from alcohol allows the liver to heal and reduces the risk of more serious conditions like cirrhosis or liver failure.

Maintain Consistency for Long-Term Results

The good news is that mild fatty liver can often be reversed with consistent lifestyle changes. By managing your diet, staying active, and avoiding alcohol, you can significantly improve liver health and even achieve full recovery. However, it's important to remain committed to these habits over the long term to maintain progress and prevent relapse.