Fatty Liver Disease: What It Is and What You Can Do Today

Fatty liver disease means fat has built up inside your liver cells. That sounds small, but if it keeps going it can cause inflammation, scarring (fibrosis), and even cirrhosis. You don’t need fancy tests to act—simple daily changes can make a big difference.

Common causes and who’s at risk

The most common type is nonalcoholic fatty liver disease (NAFLD). If you’re overweight, have type 2 diabetes, high blood sugar, high triglycerides, or high blood pressure, your risk goes up. Heavy alcohol use causes alcoholic fatty liver, but many people with NAFLD rarely drink. Certain medicines and rapid weight loss can also trigger fat buildup.

Not everyone with fatty liver feels sick. Some people have tiredness or vague discomfort in the upper right belly. Others only find out because blood tests show high liver enzymes (ALT, AST) or an ultrasound shows fat in the liver.

Simple tests and what they mean

Your doctor will usually check blood tests (ALT, AST), run basic metabolic labs, and may order an ultrasound. A FibroScan or blood fibrosis scores (like FIB‑4) estimate scarring without a biopsy. If tests suggest advanced disease, your doctor may refer you to a liver specialist for more checks.

Key point: mildly raised liver enzymes can still mean early disease—don’t ignore them. Early stages are reversible with the right changes.

So what works? Weight loss is the most proven fix. Losing 5–10% of body weight often reduces liver fat and inflammation. Aim for steady weight loss: 0.5–1% of body weight per week rather than crash diets.

Diet matters more than magic foods. Cut added sugars and refined carbs (soda, sweets, white bread). Focus on whole foods: vegetables, lean proteins, whole grains, and healthy fats like olive oil and nuts. Reducing portion sizes and limiting late-night snacking helps too.

Exercise helps even without big weight loss. Try 150 minutes of moderate aerobic activity a week (walking, cycling) plus two strength sessions. Muscle helps control blood sugar, which lowers liver fat.

Control other conditions: keep blood sugar, cholesterol, and blood pressure in target range. If you drink alcohol, discuss safe limits with your doctor; many with fatty liver are advised to cut alcohol fully.

There’s no single drug approved specifically for NAFLD yet, but your doctor may treat related conditions (diabetes, high lipids) with meds that also help the liver. Avoid unproven supplements and quick-fix cleanses—some can harm the liver.

When to see a doctor now: if you’ve got risk factors, persistent abnormal liver blood tests, belly swelling, yellowing skin/eyes, or unexplained weight loss. Early action prevents scarring and serious complications.

You can slow or reverse early fatty liver with steady, practical steps: lose modest weight, move more, clean up your diet, and manage other health conditions. Small changes add up fast for liver health.