40kg goal, how to protect your liver, gallbladder and wellbeing as you lose weight

Why fast is not better

Very low calorie crash diets can look tempting when the target is large. The NHS page on gallstones lists losing weight quickly among the things that make them more likely, alongside being over 40 and living with obesity. Crash diets also cost muscle and are hard to sustain. A slower, steady loss is easier on the body and easier to keep.

Your liver benefits from steady change

Fat can build up in the liver when weight is high, often without symptoms. The NHS page on non alcoholic fatty liver disease recommends a balanced diet, regular exercise and losing weight if you are overweight. It is another reason why everyday habits matter more than a short burst of effort.

Regular check ups

Agree with your GP how often to review your progress. As your weight comes down, medication for blood pressure or diabetes may need adjusting. If your GP suggests a specialist weight management service or other treatment, the daily habits in this article still apply. Our page on the 30kg goal explains how to plan a long journey.

Eating well while eating less

• Keep protein at each meal. Fish, eggs, lean meat, beans, lentils and dairy all count. Our guide to protein needs gives amounts.
• Eat a wide range of vegetables and fruit so that smaller portions still carry plenty of vitamins and minerals.
• Keep some healthy fats, such as olive oil, nuts and oily fish, rather than cutting fat out entirely.
• Drink water through the day, and keep tea and coffee mostly unsweetened.
• Plan your meals a few days ahead so you are never left with only crisps and biscuits in the cupboard.

Looking after your mind

A long project can feel heavy. Tiredness, frustration and old eating habits under stress are all common. Share how you feel with someone you trust, and tell your GP if your mood stays low. Celebrating changes that are not about weight, such as walking further or sleeping better, helps. A walk along the Ribble on a clear morning can reset a difficult week.

Thinking about afterwards

Keeping 40kg off is a project in its own right. Start building the habits you want to keep for life now, rather than waiting for the end. Our guide to keeping weight off is worth reading early.

Daily follow up at Bamber Bridge Nutrition

At Bamber Bridge Nutrition, coaches trained in nutrition follow every member daily, which suits a long and steady project. The club works alongside your GP, never instead. Your first assessment is free.

This article does not replace advice from your GP or another health professional.