The Fatty Liver Diet is not about quickly losing weight. It’s not about transforming your body or shedding clothes sizes (though that might happen). There are no strict meal plans or obsessive weighing of portions.

This is about making small, permanent changes to your lifestyle that will protect your liver from further damage.

The steps are simple:

1. Eat more whole foods
2. Watch your portions
3. Cut down on meat and choose liver-friendly fats
4. Avoid foods and drinks that strain your liver
5. Move your body

Just because they’re simple, making changes to how you’ve always done things isn’t necessarily easy. Creating new habits can take time and dedication.

Here’s how to start.

Identify your why

The first step is to think about what you want to achieve. Studies show that the key to staying motivated is to remember your ‘why’ – the big picture reasons you’re doing this.

You can find your ‘why’ by asking yourself a series of questions. For example:

Goal: I want to lose weight.

Why?

So I can improve my liver health.

Why?

So I don’t get sick in future.

Why?

So I can be around for my grandchildren.

Why?

Because they would be devastated if I got really sick.

The last statement is your motivation. Write it down and put it where you can see it.

Your ‘why’ needs to be meaningful and connected to your real life. It has to be something you are doing for you, not because your doctor or family told you to. Here are some other examples:

• So I can have more energy for family/work/travel
• So my health will be better in future
• So I don’t have to take more medication/go to hospital
• So I can walk further/climb the stairs/sleep better
• So I will be an active person in future
• So I will keep my independence
• So I can be in control of my health

Set your goals

Your ‘why’ is the big picture. Now it’s time to think of some goals along the way and how you’re going to reach them.

Goals are tangible milestones you can tick off. They need to be specific, realistic and achievable.

Here are some suggestions:

• Lose 5 or 10% of your body weight
• Improve your liver damage (or blood pressure, blood sugar levels, etc)
• Fit into a certain piece of clothing
• Achieve a physical challenge, like walking a certain distance
• Be fit enough to join a local sporting team
• Feel healthier and look great for a specific occasion like a wedding or holiday.

Imagine success. How will it look and feel?

Alternatively, imagine yourself in 5 years’ time if you don’t achieve this goal. What will happen if nothing changes?

Decide how you will measure progress and success

Studies show that people who measure their progress are more likely to achieve their goals.

It’s often the little achievements that can be the most satisfying. Noticing them and congratulating yourself will inspire you to carry on to the next step.

What are the specific criteria that will show you are making progress? Kilos lost? Fitness goals achieved? Liver function tests improved? How often are you going to measure them?

Remember, be realistic. The aim of tracking your progress is not to push yourself – it’s to monitor how you’re going so you can make adjustments along the way.

What would help you to achieve this goal?

What actions do you need to take to achieve your goal? For example, if you want to join your spouse on a hike, perhaps the way to get there is to walk for 30 minutes every day. If you want to lose weight, it might be to follow the principles of the Fatty Liver Diet and build healthier habits into your daily routine.

Now, think of the things that will support you to do this. It might be resources (money, time, skills, etc) or support (encouragement from family or friends, a support group, your health professional).

Write down everything that would help you to succeed to work out how you’re going to make it happen.

What are the obstacles in your way?

We’re all derailed sometimes. When you’re looking at changing your life, there are always going to be ups and downs.

The key is to figure out what stands in the way of success.

It might be negative habits. Emotional stress. Not being able to afford the healthy choice.

Think through all the obstacles you have encountered in the past. Then write down some ways of getting around them.

For example, if you know you’re going to be too busy to exercise, then work out clever ways of fitting extra movement into your day, every day (parking the car further away, taking the stairs, going for a walk at lunchtime).

Don’t let these obstacles stop you. The key is to be prepared and have a clear plan of action when they crop up.

back to plan for success Next in the Series: Understanding What You Eat