Moderate-to-vigorous intensity exercise such as brisk walking, cycling, or jogging for 150-240 minutes per week can reduce liver fat by 30%, according to the Asian Pacific Association for the Study of the Liver (APASL).
The expert body has issued its first-ever clinical guideline for managing Metabolic-dysfunction Associated Fatty Liver Disease (MAFLD), published in Hepatology International.
MAFLD refers to a build-up of fat in the liver, in addition to one or more metabolic risk factors such as overweight/obesity, Type 2 diabetes, raised cholesterol in blood and metabolic dysregulation, among others.
The APASL highlights that regular exercise not only aids weight loss but also offers broad hepatic (liver-related) and cardiometabolic benefits. It improves insulin sensitivity, reduces inflammation, and alters substrate metabolism in muscles, liver, and fat tissues, which helps regulate liver fat levels.
Recommended Guidelines
It recommends 150-240 min per week of moderate-to-vigorous-intensity aerobic exercise for meaningful reduction in liver fat. It also suggests that even 135 min per week may also be effective.
Rising MAFLD Cases in Delhi
A recent survey across 11 districts of Delhi found that nearly 1 in 2 adults (above 18 years) suffer from MAFLD. Dr. S.K. Sarin, Director of ILBS, warned that untreated MAFLD could lead to severe liver diseases such as Non-Alcoholic Steatohepatitis (NASH), liver scarring, liver cancer, and premature death.
Healthy Diet for MAFLD
A calorie-controlled diet plays a crucial role in managing MAFLD. The APASL suggests:
- Consuming 1200-1800 kcal daily or 500-750 kcal less than regular intake for weight loss.
- Coffee consumption (three or more cups daily), regardless of caffeine content, can provide protective benefits.
If untreated or not managed well, MAFLD can cause complications, such as chronic liver disease and liver cancer.
Lifestyle changes involving regular exercise and a balanced diet can significantly improve liver health and reduce the risk of complications. The APASL guidelines emphasize that exercise benefits liver health independently of weight loss, making it a critical intervention in MAFLD management.