Does 150 minutes of exercise per week help reduce liver fat?
Exercise clearly reduces liver fat, and you do not necessarily need to reach 150 minutes per week to benefit. Both aerobic training and strength training help; start with what is achievable and build from there.
Exercise clearly reduces liver fat, even without major weight loss. Many studies combined show this effect in adults with fatty liver disease, with a small to moderate benefit. The case that this is a genuine cause-and-effect relationship rather than chance is well supported: the effect appears even when body weight barely changes, pointing to a direct action of exercise on the liver.
150 minutes per week is not a hard threshold for your liver. Beneficial effects on liver fat are already visible at less than 150 minutes. You do not need to set up a full exercise programme straight away to see results; moving more helps, even if you have not yet reached the official guideline.
Both aerobic training (think walking, cycling, swimming) and strength training work. In obese adults with fatty liver disease, strength training appears slightly more effective than aerobic training at reducing liver fat and blood fats, but the differences are small. For people with type 2 diabetes, the evidence for liver fat reduction is less certain; aerobic training does appear to work well for them in reducing belly fat.
Exercise also works for children and teenagers with fatty liver disease. Studies in young people show that sessions of at least 60 minutes, at least three times per week and at moderate to high intensity are the most effective. That is an intensive schedule, but the effect is measurable.
One note of caution: the effects on liver enzymes in the blood (a commonly used measure in liver conditions) were not demonstrated in the studies involving adults, even though liver fat itself did decrease. If you have liver complaints or take medication for your liver or diabetes, discuss with your doctor which type and amount of exercise suits you.
This answer is based on four large analyses that together combine dozens of controlled studies in adults and children. The evidence for the effect of exercise on liver fat in adults is reasonably strong and consistent. For children and people with type 2 diabetes the evidence is thinner or less clear-cut. For the group with diabetes, the researchers were unable to statistically confirm the effect on liver fat itself (the difference was just short of large enough); the effect on belly fat was confirmed.
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