How To Reduce Fatty Liver?
Learn how to reduce fatty liver naturally through diet, lifestyle changes, and regular monitoring. Discover effective ways to improve liver health and prevent complications.
Written by Dr.Sonia Bhatt
Last updated on 3rd Jul, 2025
.webp)
Introduction
Fatty liver, also known as hepatic steatosis, is a condition where excess fat builds up in the liver. While a small amount of fat in the liver is normal, too much can lead to inflammation, liver damage, and even serious conditions like cirrhosis or liver failure if left untreated. The good news is that fatty liver can often be reversed with the right lifestyle changes.
Understanding Fatty Liver
Before making any lifestyle changes, it helps to know the basics about fatty liver, its types, symptoms, and causes.
1. Types of Fatty Liver
There are two main types:
Non-Alcoholic Fatty Liver Disease (NAFLD) – Occurs in people who drink little or no alcohol.
Alcoholic Fatty Liver Disease (AFLD) – Caused by excessive alcohol consumption.
2. Symptoms of Fatty Liver
In the early stages, fatty liver often has no noticeable symptoms. However, as the condition progresses, some people may experience:
Fatigue
Weakness
Mild pain or discomfort in the upper right abdomen
Unexplained weight loss
Yellowing of the skin or eyes (jaundice, in severe cases)
3. Causes & Risk Factors
Several factors contribute to fatty liver, including:
Obesity or being overweight
Insulin resistance or type 2 diabetes
High cholesterol or triglycerides
Poor diet (high in sugar, refined carbs, and unhealthy fats)
Sedentary lifestyle
Excessive alcohol consumption
Rapid weight loss
Consult Top Doctors for Personalised Care
How to Reduce Fatty Liver?
Making informed lifestyle changes can significantly improve liver health. Here’s how:
1. Lose Weight Gradually
Losing just 5-10% of your body weight can significantly reduce liver fat. However, avoid crash diets, as rapid weight loss can worsen liver damage. Aim for 1-2 pounds per week through healthy eating and exercise.
2. Follow a Liver-Friendly Diet
Eat More:
Fibre-rich foods: vegetables, fruits, whole grains, legumes
Lean proteins: chicken, fish, tofu, beans
Healthy fats: avocados, nuts, olive oil, fatty fish like salmon
Avoid:
Sugary foods & drinks
Refined carbs
Fried & processed foods
Excessive alcohol
3. Exercise Regularly
Physical activity helps burn fat, improve insulin sensitivity, and reduce liver fat. Aim for:
150 minutes of moderate exercise (brisk walking, cycling, swimming) per week.
Strength training 2-3 times a week to build muscle and boost metabolism.
4. Control Diabetes & Cholesterol
If you have diabetes or high cholesterol, work with your doctor to manage these conditions through medication, diet, and exercise. Keeping blood sugar and cholesterol levels in check helps prevent further liver damage.
5. Stay Hydrated & Limit Alcohol
Drink plenty of water to help flush out toxins. If you have AFLD, stop alcohol completely. For NAFLD, limit alcohol to occasional small amounts.
6. Consider Liver-Supportive Supplements
Some supplements may help, but always consult a doctor before taking them:
Vitamin E: May benefit non-diabetic patients with NAFLD.
Omega-3 fatty acids: Found in fish oil, support fat metabolism.
Milk thistle: May help maintain liver function.
7. Get Regular Check-ups
If you have fatty liver, regular monitoring is essential to track progress and prevent complications.
When to See a Doctor?
Consult a healthcare provider if you:
Experience persistent fatigue or abdominal pain.
Notice yellowing of the skin or eyes.
Have unexplained weight loss.
Early intervention can prevent fatty liver from progressing to more severe conditions.
If you're concerned about fatty liver or need personalised guidance, book a consultation with a specialist on Apollo 24|7. You can also schedule a liver function test to assess your liver health.
Final Thoughts
Fatty liver is a manageable and often reversible condition when addressed early with the right lifestyle changes. By adopting a balanced diet, staying physically active, maintaining a healthy weight, and controlling underlying health issues, you can significantly improve your liver function and overall well-being.
Consult Top Hepatology
Consult Top Doctors for Personalised Care
Dr. Srinivasa Reddy
Hepatologist
12 Years • MBBS, MD (General Medicine), DM (Hepatology),ASGE
Hyderabad
Myra Liver & Gastro Care, Hyderabad
Dr. E Prabhakar Sastry
General Physician/ Internal Medicine Specialist
40 Years • MD(Internal Medicine)
Manikonda Jagir
Apollo Clinic, Manikonda, Manikonda Jagir
(125+ Patients)
Dr. Sushith C
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Akshatha Manjunath
General Surgeon
8 Years • MBBS, MS
Bangalore
Apollo Clinic Bellandur, Bangalore
Consult Top Hepatology
Dr. Srinivasa Reddy
Hepatologist
12 Years • MBBS, MD (General Medicine), DM (Hepatology),ASGE
Hyderabad
Myra Liver & Gastro Care, Hyderabad
Dr. E Prabhakar Sastry
General Physician/ Internal Medicine Specialist
40 Years • MD(Internal Medicine)
Manikonda Jagir
Apollo Clinic, Manikonda, Manikonda Jagir
(125+ Patients)
Dr. Sushith C
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Akshatha Manjunath
General Surgeon
8 Years • MBBS, MS
Bangalore
Apollo Clinic Bellandur, Bangalore
