5% body weight (6.6kg lost) — liver fat measurably decreases.
7–10% (9–13kg lost) — inflammation starts to reverse.
10%+ (13kg+ lost) — liver scarring can begin to heal.
Your 32kg goal takes you past all three thresholds.
Exercise independently reduces liver fat before the scales move. This is why the resistance sessions are non-negotiable — even on weeks where weight stalls, your liver is improving.
Nothing before 11am except black coffee. Nothing after 7pm. Late eating forces the liver to process nutrients overnight when it should be resting — directly increasing liver fat production. Research shows this pattern produces significant reductions in liver stress markers.
1.2–1.5g per kg bodyweight at 132kg. This is the number that protects your muscle during 32kg of weight loss. Sources: chicken, turkey, eggs, tuna, salmon, lentils, chickpeas, beans.
7–9 hours sweet spot. Staying up past midnight = 37% higher liver fat risk. No food after 7pm. No screens in bed. No naps over 30 minutes. Same time every day including weekends.
| Supplement | Dose | Notes |
|---|---|---|
| Black Coffee | 3 cups daily, before midday | 35% reduction in liver scarring. No sugar or milk ever. |
| Omega-3 Fish Oil | 2,500mg EPA+DHA daily | With main meal. Check with GP if on blood thinners. |
| Probiotics/Synbiotics | 3.5 billion CFU+ daily | Multi-strain. Ask GP for validated strain. |
| Vitamin E | 800 IU daily | ⚠️ Non-diabetic adults only. Real risks — discuss with GP first. |
| Vitamin D | NHS standard dose | UK general health. No direct liver benefit proven. |
Establish eating window, nail movement breaks, learn resistance exercises at light weight, get to 3 coffees daily, hit 11pm bedtime. One priority at a time. First milestone: 5% weight lost (6.6kg).
Increase to 75–80% max weight. 3 sessions per week consistently. Add third padel if possible. Target: 7–10% body weight lost (9–13kg).
Book follow-up blood tests to see objective change. If progress has stalled despite consistent effort, review GLP-1 medication with GP — semaglutide showed 30–35% liver fat reduction in meta-analyses.