As its name implies, fatty liver is an accumulation of fat in the liver. Generally caused by obesity and diabetes, fatty liver can lead to serious liver damage and can also cause cardiovascular problems such as dyslipidemia, high blood pressure, and high blood sugar.
Dr. Wu Hongqian, from Yisheng Traditional Chinese Medicine Clinic in Taiwan, said that the best way to eliminate fatty liver is exercise. As a fitness coach, I offer three tips for burning body fat.
Fatty Liver Often Complicated by Metabolic Syndrome
A study conducted by the Center for Liver Health of the Chinese University of Hong Kong compared the health status of fatty liver patients and healthy people and found that there is a strong interconnection between metabolic syndrome and fatty liver disease, with each condition influencing and exacerbating the other. The study also revealed that approximately 70 percent of the individuals diagnosed with fatty liver disease concurrently experienced some form of metabolic syndrome.
Metabolic syndrome is a group of co-occurring conditions that increase the risk of heart disease, stroke, and Type 2 diabetes. These conditions include high blood pressure, high blood sugar, excess fat around the waist, and abnormal cholesterol or triglyceride level.
A 2022 study showed that non-alcoholic fatty liver disease is closely related to dyslipidemia, hypertension, and hyperglycemia, which means that fatty liver is accompanied by the “three highs”—high blood pressure, high cholesterol, and high blood sugar.
Ketogenic diet expert and chiropractor, Eric Berg, said in his Youtube program that patients with fatty liver will have three symptoms in succession. The first is “silent”— there are no signs or traces whatsoever that you have a fatty liver, the second is a protruding abdomen—indicating a large amount of fat has been stored around the abdominal organs—and the third is insulin resistance.
However, Dr. Wu reminds us that not only overweight people can get fatty liver. He once had a patient who weighed only 88 pounds (40 kg) and suffered from hereditary fatty liver. So, it is difficult to judge whether there is fatty liver solely from appearance (being overweight). Only by doing regular ultrasound examinations each year can we detect the early presence of fatty liver.
Ways to Speed Up Fat Metabolism
Dr. Wu said that if you want to eliminate fatty liver, you must nip it at its source. Fatty liver occurs because of excessive intake of refined starch and oil, so reducing the amount of refined starch and oil in the diet is a must. In particular, those who regularly indulge in late-night meals are prone to fat accumulation. Eating overly sweet fruit is also a factor that fosters fat accumulation.
The sweet taste of fruit comes from fructose, which cannot be converted directly into energy by the body’s cells, so it is first stored in the liver. Dr. Wu suggested that fruits should not be eaten at night, nor should they be eaten as a dinner. The best time to eat fruit is in the morning between breakfast and lunch, and the afternoon between lunch and dinner.
Side effects from certain prescription drugs can also cause fatty liver disease—this is called “drug-induced fatty liver disease” and in this case, the medication must be stopped.
Those who are obese should try to shed some weight to reduce the fat in the blood, and then increase the rate of fat metabolism.
3 Exercise Tips to Increase Fat Metabolism
Dr. Wu said that the only way to strengthen fat metabolism is through exercise—especially aerobic exercise that causes sweating—such as fast-paced walking or jogging.
As a fitness coach, I offer three tips for accelerating fat burning:
1. Increase Exercise Intensity
It’s optimal to walk at least 8000 steps a day at a moderate pace that induces light sweating. Brisk walking, walking on slopes, or walking in strides of quick, long steps will increase muscle strength and burn unwanted fat.
2. Exercise Daily
Work up to exercising 20 minutes per session and several times a day. If a daily routine isn’t possible in the beginning, try for a minimum of three sessions per week and gradually increase to daily.
3. Build Muscle to Burn Fat
The best way to increase metabolic rate and burn fat is to increase muscle mass. During muscle training, growth hormones and adrenaline increase and accelerate the decomposition of body fat. The largest muscles in the body are the gluteus maximus and quadriceps, so I recommend lunges and hip thrusts to increase the muscle mass in these two areas.
Over time you can gradually increase your exercise duration, frequency, and pace to improve muscle strength. For example, first increase from 15 minutes of exercise to 20 minutes and upward, and then from three to four or five times a week, and eventually increase in speed for aerobic activity.
Beverages to Accelerate Fat Removal
Drinking black coffee before exercise can increase fat metabolism. Drinking plenty of water during exercise can also help the body accelerate circulation and metabolism. In addition, Dr. Wu also recommends the following tea for fat reduction:
Ingredients:
- 10 grams (0.36 ounce) Angelica
- 6 grams (0.2 ounce) Codonopsis
- 6 grams (0.2 ounce) Alisma rhizoma
- 6 grams (0.2 ounce) hawthorn
- 6 grams (0.2 ounce) Typhae pollen
- 9 grams (0.3 ounce) Eleutherococcus senticosus
- 3 grams (0.1 ounce) licorice
- 9 grams (0.3 ounce) Polygonum multiflorum
- 6 grams (0.2 ounce) Ligustrum lucidum
- 6 grams (0.2 ounce) cassia
- 3 cups water
Preparation:
- Combine herbs and water in a pot.
- Heat to boil and let it remain boiling for 8 minutes.
Drink once in the morning and once in the afternoon.
Note: Some of the above-mentioned herbs may sound unfamiliar, but many are available in Asian and natural food stores. Because everyone’s physical constitution is different, please consult a professional physician for specific treatment options.