Exercise the Fat Out of Your Liver

Exercise the Fat Out of Your Liver

Does exercise help patients with Non-Alcoholic Fatty Liver Disease [NAFLD]? Yes, it sure does! That doesn’t mean you have to lose weight. It can benefit you even without weight loss. Weight loss has shown improvement in biochemical and histological markers. You can do cardio training or weightlifting to reduce the effects of NAFLD. There are no studies to show which one benefits you more. However, if you do both on a consistent basis you will gain the most beneficial effects possible. Exercise may aid in reduction of hepatic steatosis, prevent the progression to cirrhosis, and may improve both insulin sensitivity and cardiovascular health. The lack of exercise increases insulin sensitivity and fat in the body. This fat leads to increase effects of NAFLD. Exercise must be consistent to reduce NAFLD. Inconsistent exercise routines will do nothing to help you.[1] You should try and lose 5-10% of your current weight to truly reduce the effects of NAFLD. Personally, I find high intensity cardio training and good diet the easiest way to lose weight. The more weight you lose the higher reduction of fat in your liver and body.

NAFLD patients rarely have support from family members and friends to change their poor lifestyle. [2] It is hard to make such a drastic lifestyle change at one time. I know this from personal experience. I went from never working out a day in my life to training regularly and playing professional tennis. It was extremely hard at first, but through persistence it became my new lifestyle and I love it. I would never want to go back to how I looked and felt, prior to my healthy transformation. I was 170 pounds and now I am 145 pounds with 10% body fat. I’m not saying you must make such a drastic change as I did. Exercising consistently is more than just a physical task. It is also a mental one. You must be willing to force yourself to go to the gym and lift or wake up and run every morning. You won’t notice the results immediately, but, a few months down the road your body and mind will appreciate everything you are doing for it. It’s mind over matter. Do you want to live a healthier life, or do you want to stay the same? The choice is yours! Make a change to make a difference! You have One Liver to Live Right!

To learn more about different exercise programs for the expert or a beginner, please see the subsequent blogs that details exactly the individual exercises that I would recommend. These recommendations are relevant to all healthy adults aged 18-64 years unless specific medical conditions indicate to the contrary. They are applicable for all adults irrespective of gender, race, ethnicity or income level.

Adults aged 18-64 years should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week or an equivalent combination of moderate-and vigorous-intensity activity. Aerobic activity should be performed in bouts of at least 10 minutes duration.

[1] Whitsett, Maureen, and Lisa B VanWagner. “Physical activity as a treatment of non-Alcoholic fatty liver disease: A systematic review.” World Journal of Hepatology, Baishideng Publishing Group Inc, 8 Aug. 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4528277/.

[2] Romero-Gómez, Manuel, et al. “Treatment of NAFLD with diet, physical activity and exercise.” Journal of Hepatology, vol. 67, no. 4, 2017, pp. 829–846., doi:10.1016/j.jhep.2017.05.016.