Get advice on losing weight with fatty liver from “Hot and Spicy”

Get advice on losing weight with fatty liver from “Hot and Spicy”

During the Spring Festival, Jia Ling’s movie “Hot and Spicy” attracted a lot of attention. After suffering a series of blows, Le Ying, played by Jia Ling, began to learn boxing. Through unremitting efforts, she successfully transformed from being overly obese to a boxer’s body shape. Get in the ring. The plot of this movie is inspirational, and Jia Ling has been frequently searched for losing 100 pounds for her role in the movie. Although we do not recommend following Jia Ling’s example of losing 100 pounds in a short period of time, the weight loss process and some methods shown in the video are worthy of reference for patients with fatty liver disease in their gradual weight loss process.

Establish goals first

Losing 5% more than your current body weight improves liver inflammation

Most patients with fatty liver are overweight or obese to varying degrees, and even suffer from metabolic disorders such as diabetes, hypertension, and hyperlipidemia. Previous studies have shown that weight loss can not only improve liver inflammation, but also reduce metabolic disorders in the body to varying degrees.

First, make up your mind and stick to it.

In the outpatient clinic, the most common thing doctors say to patients with fatty liver disease who want to lose weight is “Making up your mind is the first and most important step in losing weight. Once you make up your mind, half the battle is won.” Because weight loss cannot be achieved overnight, if you are not determined, you will probably give up halfway.

Therefore, before losing weight or when starting to lose weight, you must anticipate the difficulties you will encounter during the weight loss process and prepare yourself mentally. In the film, after Le Ying suffered a series of blows, she made up her mind to win through boxing and lost weight. Only by making up your mind can you lose weight consistently. Weight loss requires consistent improvement of living habits, rather than relying on temporary passion and drugs. The short-term effect of drug weight loss is good, but without improving your living habits, most people will regain weight after stopping the drug.

Next, set a weight loss goal.

Generally speaking, weight loss of more than 5% of current body weight can improve liver inflammation; weight loss of more than 7% can eliminate non-alcoholic steatohepatitis; weight loss of more than 10% can reduce liver fibrosis. For patients with fatty liver disease who have abnormal liver function, the weight loss goal should be determined to be a weight loss exceeding 7% of the current body weight.

The basic principle of weight loss is simple, “consumption > intake”. In the film, before Le Ying started to lose weight, she basically spent every day sleeping and eating a lot. As described in the “Huangdi Neijing·Suwen·Xuanming Five Qi Chapter”, “Lying for a long time damages Qi”, which is a typical ” Intake > Consumption”. After she started to lose weight, the amount and intensity of exercise increased significantly, and she did not eat a lot. She reached the point of “consumption > intake” and her weight was gradually reduced. Exercise and diet are the two key ways to lose weight. The greater the difference between intake and consumption, the more obvious the weight loss effect.

Patients with fatty liver disease should eat a low-calorie diet and control their daily calorie intake to 1,200 to 1,500 calories. For patients who eat a lot of high-calorie foods every day, it is recommended to reduce their intake of fried, fried, and stir-fried foods and increase their intake of steamed and boiled foods. For patients who eat a lot of staple foods, it is recommended to reduce their intake of staple foods by half.

Studies have shown that some patients with fatty liver disease also suffer from muscle loss. Such patients should increase their high protein intake in their diet and choose animal proteins rich in amino acids, such as fish, lean meat, milk, eggs, etc.

Keep a weight loss diary

Strengthen confidence and find rules to help lose weight effectively

Patients with fatty liver should follow these principles in exercise: gradual, perseverant, combined with interests, and based on personal endurance.

Exercise in the process of weight loss is a long-term process. It should be done step by step and persistently, and the amount and intensity of exercise should be gradually adjusted according to your own conditions. Everyone has different living habits and hobbies, so the choice of exercise methods should be based on personal interests. Only sports that are of personal interest can be completed persistently and proactively.

At the same time, everyone’s physical strength and endurance before weight loss are different. The amount of exercise in the early stage should not be too large, and avoid large-scale high-intensity exercise in a short period of time. This will not only fail to achieve the goal of weight loss, but will damage the muscles and increase the burden on the liver.

It is recommended that patients with fatty liver disease remember several key points when exercising: choose aerobic exercise, such as jogging, brisk walking, cycling, skipping, swimming, etc.; in the early stage, the intensity of exercise should be enough to reach sweating, and persist at this intensity for 15 to 30 days. Minutes, after exercising for a period of time, you can gradually increase the intensity of exercise; the appropriate frequency of exercise is 3 to 5 times a week, and the interval between exercises should not exceed two days.

Patients with fatty liver disease and muscle loss can also choose resistance training. Resistance training can increase muscle mass, increase metabolism, and reduce fat content. Resistance training is recommended under the guidance of a fitness professional.

During the weight loss process, patients are advised to keep a weight loss diary or memo to record their daily weight, amount of exercise, and diet. This has multiple benefits. In the case of gradual weight loss, this will help increase confidence in weight loss and help everyone persist in losing weight. In addition, this will also help doctors guide doctors to find the reasons for poor weight loss and improve weight loss methods. This method was also used in the movie “It’s Hot”, and a complete weight loss memo was played at the end of the film.

In addition, there will be a plateau during the weight loss process. This is mainly because when “consumption > intake” during the weight loss process, the human body will change the basal metabolism through a certain mechanism to achieve a new balance. At this time, it is necessary to control the diet more strictly and increase the amount of exercise to break the plateau period in the new basal metabolic state. This is also the reason why most people who lose weight give up when they don’t see the weight loss effect.

From Jia Ling’s weight loss memo, we can see that she also had a weight loss plateau. I believe she also persevered, increased exercise, and strictly controlled her diet, and finally crossed the plateau.

Patients with fatty liver disease are not encouraged to lose weight in a short-term and intensive manner, as this is not good for their health. Patients with fatty liver should improve their living habits during the weight loss process and incorporate the basic principle of weight loss “consumption > intake” into their daily lives. When the intake increases significantly due to entertainment or other reasons, the amount of exercise should also be increased during the same period to offset the increase in intake. Only by implementing this concept can lasting weight loss be achieved without rebound.

(The author is Xiao Dinghong, deputy chief physician of the Second Department of Spleen and Gastroenterology, Longhua Hospital Affiliated to Shanghai University of Traditional Chinese Medicine)

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