Liver Trim: How To Lose Weight With A Fatty Liver
Think of a car’s fuel tank. Imagine it clogged up with impurities. It won’t function very well, will it? Now replace the fuel tank with your liver.
The liver is the second largest organ of the body, and the most important for metabolism and fat breakdown. It removes toxins, helps in digestion, absorbs nutrients, and works to regulate glucose, blood pressure, cholesterol, and various hormones.
The prevalent diets and lifestyles of most people today are toxic, which means that your liver works extra hard to do its long list of jobs. As it builds up, your liver gets stressed, is unable to do its work, and eventually toxic residues build up. This causes digestive problems, and your liver, instead of breaking down fat, accumulates it. The fat around your belly then starts to build up. Add stress, fatigue, and improper sleep, and a vicious cycle is created where the liver continues to be unable to break down fat. It can also lead to a very high risk of diabetes, and a sluggish thyroid gland. Some amount of fat in the liver is normal, but if it’s more than 5–10 per cent of your liver weight, you have a fatty liver.
So how can someone with a fatty liver lose weight, considering that those with the problem have a slow metabolic rate?
- Exercise daily — You might not see immediate results because of your slow metabolic rate, but working out consistently will help your liver. The calories that otherwise would have been absorbed by the liver or sent to your digestive tract will now go to fuel the building of your muscles.
- Eat right — Processed foods, sugar, and bad fats are your liver’s enemy. To get back to good health, you must remove these foods from your diet, as they probably caused the fatty liver in the first place. Eat organic when you can. Don’t consume large meals, as they will overwhelm the liver.
- Cut out alcohol — There are two types of fatty livers. One is caused due to alcohol consumption, and the second due to an unhealthy diet. Alcohol is one of the toxins your liver works hard to remove. Cutting out the consumption will greatly lessen the work of your liver, taking it further on the path of recovery.
- Manage stress — The stress hormone cortisol reduces the liver’s ability to break down fat. Take a few deep breaths before each meal, and sit upright when you eat. Taking out 15 minutes daily, to do something that relaxes you, will help greatly.
- Include protein — Protein is important for the liver to carry out its functions of metabolising fat and detoxifying. Add vegetables and good fats, and you will feel full for longer. This helps in managing blood sugar levels, and also cuts cravings.
- Cut down on meat and dairy — Both these things can strain your liver, as they are difficult to digest. Their digestion also produces byproducts that have to be eliminated by the liver, thereby doubling its work. If you can’t do without it, try to eat good-quality meats in small quantities. You can replace cow’s milk with soy or almond milk.
- Fibre up — Not only does fibre make you feel full for longer, it also helps absorb excess fat, cholesterol, and toxins. Cruciferous vegetables such as broccoli, cauliflower, cabbage, and kale contain sulphur compounds, which bind and eliminate toxins.
- Not so salty — Salt causes fluid retention, which can further tax your liver. Try and flavour your meals with other herbs for taste.
If you smoke, now is the time to give it up as well. Take care of your liver, and you will be surprised at how well it takes care of you!
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