Sneaky Ways to Quadruple Fat Burn and Promote Liver Health
It's easier than you might think.
Some of the most delicious foods and drinks become more popular and easier to access in the fall: Pumpkin pie, Halloween candy, and hard cider are almost synonymous with the season. We love rich fall fare, but the impact on our waistline? Not so much. Luckily, keeping the liver healthy and clear of clogging fat optimizes the organ’s ability to burn fat so we can savor our favorite dishes without worry. In fact, Swedish scientists say a “skinny” liver boosts fat burn. And while the liver accumulates more fat after age 50, the tips below can reverse that build-up, increase liver health, and help burn fat.
Enjoy another java.
Italian research suggests sipping two cups of coffee daily boosts the liver’s ability to burn fat. Other scientists have reported that folks who drank coffee lowered their odds of developing fatty liver, promoting liver health. Coffee’s caffeine and chlorogenic acid activate genes that optimize fat breakdown in the organ. Tip: University of California, Davis, scientists say light roasts are 50% higher in chlorogenic acid than dark roasts.
Tuck into tuna casserole.
Or savor chicken tetrazzini. Just 3 ounces of chicken or canned tuna boasts 11 mg. of niacin. That’s key since German research reveals that boosting your daily intake of the B vitamin by 11 milligrams a day lowers liver fat by 37 percent. Turns out niacin blunts the action of an amino acid that stimulates fat formation in the organ.
Bury some bulbs.
Prefer planting fall bulbs in your garden over hitting the gym? Go right ahead. Getting 30 minutes of easy-to-achieve exercise daily (think gardening, walking, or cycling) cuts your risk of fatty liver. Plus, it reduces liver fat by 32 percent in 16 weeks if it’s already clogged, according to some scientists. Even moderate activity energizes mitochondria, tiny furnaces inside liver cells that convert fat into fuel.
Add this oil.
Enjoying two tablespoons of nutty-tasting sesame oil in salad dressings, stir-fries, and rice dishes daily can reverse fatty liver in just 12 weeks, according to a study in the International Journal of Clinical Practice. Nutrients in the oil, including vitamin E and lecithin, protect against cellular damage that triggers fat deposits.
Skinny Spiced-Up Pumpkin Latte
The java in this cozy sipper cuts fatty liver risk.
- 3 cups almond milk
- ¼ cup pumpkin purée
- 2 tablespoons honey
- 1 tablespoon vanilla extract
- ½ teaspoon pumpkin pie spice
- 2 cups strong coffee
- Whipped cream (optional)
- In large pot over medium heat, combine first five ingredients and cook, stirring constantly, until honey is dissolved
- Add coffee and heat until small bubbles form around edge of pot
- Divide mixture and serve, topping with whipped cream if desired
A version of this article originally appeared in our print magazine, Woman’s World.