What 10 pounds can do for your liver: Weight loss and reversing fatty liver

Fatty liver disease is rarely a standalone diagnosis: A doctor breaking the news of positive test results will probably be someone you’re already seeing for another chronic condition.

It can be either frustrating or heartening, then, to hear that the best treatment plan is quite simple: Weight loss.But how much?There is no one-size-fits-all amount that will work for everyone. "But we know that 7% to 10% weight loss can have a tremendous effect on reversing fatty liver disease before it reaches the point of cirrhosis of the liver," says University of New Haven dietitian Allison Arnett.And there's something even more significant that your physician probably won't tell you: What matters most is that those pounds don't come boomeranging backFatty liver occurs when fat builds up within liver cells, typically due to:Poor diet (refined carbohydrate/sugar)InactivityObesity or insulin resistanceOver time, this leads to inflammation, scarring (fibrosis), and eventually cirrhosis or liver failure if left untreated.

The power of losing just 10 pounds

Even 5–10% weight loss can begin reversing fatty liver disease. For a 200-pound individual, that is just 10–20 pounds.Here's the explanation for why losing 10 pounds is beneficial:1. Reduces liver fatStudies show up to 30% reduction of liver fat with only 5–7% weight loss.Less liver fat = less risk of inflammation and development of more severe liver damage.2. Improves insulin sensitivityToo much fat, especially around the waist, worsens insulin resistance.

Weight loss improves your body's function with insulin, reducing liver fat storage.3. Lowers liver enzymesALT and AST levels also go down, indicating lower inflammation in the liver.4. Lowers inflammation and fibrosisResearch shows that early fibrosis may be reversed by modest, sustained weight loss.5. Lowers risk of liver-related complicationsWeight loss lowers the long-term risk of liver cirrhosis, liver cancer, and heart disease.

Research quick facts

5% weight loss: Increases steatosis (fat in the liver)7–10%: Increases inflammation and perhaps reverses fibrosis10+%: Even greater chance of complete reversal of fatty liver

Best strategies to shed 10 pounds to heal the liver

Mediterranean diet: High in healthy fats, low in highly processed carbohydratesExercise: Aim for 150–300 minutes/week of moderate-intensityAvoid alcohol: It can worsen liver inflammationReduce added sugars: Especially fructose, which directly affects liver fatLosing only 10 pounds is a reachable, powerful goal that can:

It's a small change with big health benefits—especially for your liver.Dr. Sandeep M S, Senior Consultant Medical Gastroenterology, Apollo Hospitals Sheshadripuram, Bengaluru