There are many reasons for fatty liver, including unbalanced nutrition, alcohol, drugs, surgery and diseases, among which obesity, alcoholism and diabetes are the most common. Studies have shown that nonalcoholic fatty liver is positively correlated with obesity. The higher the obesity value, the higher the body fat, especially the high triglyceride and cholesterol in the blood, which will increase the risk of fatty liver.

Experts estimate that if the body mass index (BMI) is between 18.5 ~ 25 and the probability of fatty liver is 1, then when the BMI is between 25 ~ 30, the probability of fatty liver will double; If the body mass index is between 30 and 35 years old, the probability of fatty liver will increase by 3.7 times; If the body mass index is between 35 and 40 years old, the probability of fatty liver will increase to five times.

Although fatty liver has not reached the level of disease, if it continues to accumulate, the harm to health and related chronic diseases will increase. Tutiya, a nutritionist in the Nutrition Treatment Department of Zhenxing Hospital, pointed out that in order to reverse fatty liver, losing weight is the best specific medicine. If you follow the following nine weight-loss reminders, you can lose weight and reverse fatty liver.

Reminder 1

Eat all three meals, don't overeat.

Don't let yourself be hungry for a long time. Overeating is the most likely cause of overnutrition, which is the main cause of nonalcoholic fatty liver.

How to do it: It is suggested that the daily diet should be regular and quantitative, so as to reduce the probability of eating out to full, so as to maintain 8 points full for each meal and avoid the burden of liver caused by overnutrition and the formation of fatty liver. In addition, it is best to finish dinner within 3 hours before going to bed, quit the bad habit of eating midnight snack, and avoid fat accumulation in the abdomen.

How can you not lose weight if you eat a little more?

Many people will use a small number of meals to lose weight, but often because they are not full at the main meal, they will eat too much at the side meal. Especially snacks are high in calories but not full. For example, a small packet of biscuits has 130 calories, but it doesn't feel full at all after eating it. If you are not careful, you will eat more and more, and as a result, you will not lose weight and gain weight.

I didn't eat starch, so did I gain or lose weight?

The long-term popular "starch-free diet" is a diet that only eats meat without starch, also known as "high protein diet". If you lose weight in this way, you may see good results at the beginning, but this diet is difficult to maintain for a long time and will also cause harm to your body.

The other is a diet that simply does not eat starch, and you can eat other kinds of food. It's easy to feel hungry soon after a meal, or eat a lot of foods that don't look like starch, but are actually starch, such as roasted corn, pumpkin soup, fried sweet potato chips and so on. , leading to frequent failure of weight loss plan.

Reminder 2

Eat a balanced diet

The national health department's daily dietary guidelines suggest that a balanced diet strategy must include six types of food, including whole grains, vegetables, fruits, beans, fish, eggs, low-fat dairy products, nuts and seeds. If we can choose three meals a day, it will help our health to take it flexibly and moderately according to the "Daily Dietary Guide".

How to do it: For office workers who often eat out, if they can't get enough balanced diet in one day, it's best to distribute these six foods evenly within 1 week to meet their physical needs.

Reminder 3

Pay attention to cooking methods

When losing weight, most people will focus on choosing low-calorie foods, but ignore the importance of cooking methods. Generally speaking, frying is the highest calorie, so most people will avoid frying food, but they ignore Chinese cooking methods such as frying, frying and stewing, which will also increase the calorie of food and should be avoided as much as possible.

How to do it: Cooking methods from low calorie to high calorie are: boiling, scalding, steaming, marinating, frying, frying and stewing. The highest calorie cooking method is frying. The real low-calorie cooking methods are boiling, scalding and steaming. Without oil, these three cooking methods have almost only the heat of food. In addition, hot dogs, sausages and other processed products, chicken chops and other fried foods should also be touched less. It is best to choose foods with less oil, less sugar, more fiber and light cooking.

Fat content in foods cooked in different ways (such as chicken breast)

Food cooking method

weight

Fat content (g)

With skin; cook thoroughly

100g

7.85 grams

With skin; deep-fry

100g

13.29g

Peeling; cook thoroughly

100g

3.57 grams

Reminder 4

Appropriate vitamin supplementation

It is suggested to eat more vitamins and minerals with antioxidant effect to balance the oxidative stress in the body and make the body show a good metabolic state, which will be helpful to reduce fatty liver.

How to do it: Antioxidant vitamins and minerals usually come from vegetables and fruits. In the proposal of "Daily Fruits and Vegetables 579", it is hoped that adult women will eat four servings of vegetables (one is about the size of a fist) and three servings of fruit every day, while men will eat five servings of vegetables and four servings of fruit. However, if they already have fatty liver, the amount of fruit must be reduced. Tudia suggested that women can switch to five servings of vegetables and two servings.

Eat more fruits and vegetables, but don't drink juice.

Some people don't like fruit, because it takes a long time to chew, so they will use juice instead. However, even 100% freshly squeezed juice lacks the original fiber of fruit, and most of the rest is sugar, which makes juice a contraband for weight loss. For example, a glass of 500c.c orange juice costs 8 Liu Ding. 1 Liu Ding has it.

Reminder 5

Drink plenty of water

Regulating body fat with diet can prevent the accumulation of fat, but it can't achieve the purpose of reducing fat. If you want to reduce the accumulated fat, you have to drink more water, exercise more and strengthen your metabolism.

How to do it: Nutritionist Zhao suggested that the standard of drinking water for normal people should be 20 to 40 times of their personal weight. Some experts also believe that going to the toilet at least seven times a day means drinking enough water. As for the selected water quality, it is best to give priority to warm water or room temperature water. Drink slowly when drinking, not like cows, especially before and after exercise, so as to promote the metabolism of the body.

Reminder 6

Do not drink sugary drinks.

Most hand-cranked drinks use high fructose syrup to increase sweetness, but the study found that the intake of high fructose syrup is positively correlated with the formation of fatty liver.

How to do it: The World Health Organization (WHO) suggests that the daily intake of free sugar (extra added sugar) should be limited to 65,438+0/65,438+00 of the total calories. In other words, a cup of all-sugar hand-cranked beverage has exceeded the standard, which is the main cause of fatty liver. Don't drink it, if you are really greedy.

Reminder 7

give up drinking

Alcohol has a great influence on the health of the liver. About 80 ~ 90% of people who drink alcohol will suffer from fatty liver. This is because in the process of alcohol metabolism, acetaldehyde will be converted into acetic acid, which will release substances that interfere with the metabolic function of cells, and then make fat accumulate in the liver, the largest metabolic organ, forming fatty liver.

How to do it: If you want to reduce the formation of fatty liver, you must first give up drinking.

Drinking is equivalent to drinking sugar!

The harm of alcohol to fatty liver is similar to sugar, and it is a kind of nutrient that can be easily decomposed and absorbed. When the body accepts these sugars, it will be quickly converted into blood sugar. When blood sugar reaches a certain level, it is easy to induce insulin secretion to lower blood sugar. Luo Jialin, director of the family medicine department of Tai 'an Hospital, explained that from the perspective of the law of energy immortality, the rapid decrease of blood sugar will be converted into triglycerides and stored, which will accumulate in the liver to form fatty liver.

Reminder 8

Conventional exercise

For people who want to lose weight, it is most important to develop regular exercise. It is generally recommended that the total amount of exercise per week should be at least 150 minutes. If you can't find time to exercise, you can spread it to five days a week, so you can have 30 minutes of exercise every day, and the exercise effectiveness should reach a moderate intensity, that is, the heartbeat should reach a state of breathing, in order to achieve the effect of burning fat.

How to do it: moderate-intensity exercise should include aerobic and muscle strength. The measurement method is based on the principle that breathing and heartbeat are accelerated during exercise, but you are not anxious, sweating slightly, and feeling a little tired, but you will not be tired when you get up the next day, such as brisk walking and jogging.

Choosing the wrong exercise will not lose weight!

Many people think that they will lose weight as long as they exercise regularly. However, if you just exercise without a proper diet plan, or just prefer your favorite exercise, you will not be able to lose weight. Taking yoga as an example, it is really helpful to health, but the effect on weight loss is not obvious.

Reminder 9

Get enough sleep and don't stay up late.

From the perspective of traditional Chinese medicine, the best detoxification time for the liver is 165438+ 0 pm to 3 am. If you don't sleep during this time, the liver will not get rest and the blood flow will be relatively insufficient, which will increase the burden on the liver. Because most people who stay up late are accompanied by eating late at night, drinking or smoking, excess heat is not easy to be discharged at this time, which is extremely harmful to health.

How to do it: Luo Jialin reminds that sleep can slow down the body's stress and free radicals, and also help insulin resistance. Therefore, it is recommended to sleep at least 7 hours a day, at the latest 1 1 to reduce the burden on the liver.

Add three indicators in the same field to evaluate the degree of obesity.

Body mass index

In the adult health standards published by national health institutions, the health standard is body mass index = 18.5 ~ 24. When the body mass index exceeds 27, it has exceeded the overweight standard and belongs to obese people. Therefore, healthy weight management must be implemented immediately.

According to domestic surveys, half of the people aged 25 to 30 with body mass index may suffer from fatty liver, while more than 85% of adults with body mass index over 27 suffer from obesity-related metabolic diseases, which is a high-risk group of fatty liver. Therefore, how to control your body mass index is particularly important.

Body fat rate

Body fat rate refers to the percentage of fat in body weight, that is, the proportion of adipose tissue in body composition. Generally speaking, the normal body fat rate of adult men is about 14 ~ 23%, and that of women is about 17 ~ 27%, but the older they are, the higher their body fat rate will be. The medical definition of "obesity" is that the body fat rate of men exceeds 25% and that of women exceeds 30%.

However, Zhao said that some people who look fat are not necessarily high in fat rate, but thin people who don't like sports and often stay up late. Even if their weight is normal, they will accumulate a lot of fat in their bodies, mostly "hidden obesity" groups with high fat rate and low muscle mass.

Waist circumference is the part that can best reflect the amount of fat in the deep abdomen. Under the standards recommended by the national health department, the waist circumference of adult men is greater than or equal to 90 cm, and that of women is greater than or equal to 80.