How to Reduce Water Retention & Get a Leaner Face

Posted by John on July 3, 2012
By John Socratous, author of Face Fitness Formula program that has helped over 24,000 people, get chiseled jawline and get rid of their chubby cheeks and double chin without surgery.
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Natural remedies to get rid of face bloating


water retentionWhether it’s due to hormonal changes, high sodium intake, or any number of other reasons, water retention is that uncomfortable feeling that leaves you bloated and swollen.

Some instances of water retention can be caused by serious medical disorders, and you should consult a healthcare professional for advice.

However, if your specific water retention is not caused by any serious medical condition, here are some easy ways to help you to reduce your water retention.

Start Low


Because of gravity, much of your excess water will build up in the lower extremities.  And while I do deal mostly with helping people remove water retention from their faces, some people do have this problem in their legs and ankles.

Walking, biking, and other exercises that get your legs moving help cycle the water out of your legs and out of your system. With that, elevating swollen ankles and legs will assist with draining excess water from the lower part of your body.

If your legs, ankles, and feet are feeling especially swollen, using ice packs will help to reduce the swelling. Because you can burn your skin, make sure you do not apply the ice pack directly to your skin. For best results, follow the practice of ten minutes on, ten minutes off.


Cut Out Sodium


Cut it out. Sodium increases the body’s water retention, so removing salts from your diet can help flush out excess water, causing you to shed that excess weight and look thinner.

It’s important to read nutrition labels, since foods like cottage cheese have high-sodium content but aren’t normally thought of as such.

However, most important is cutting out processed and fast foods, which contain large amounts of salts.

cut down on sodium

Eat Fruits and Vegetables


Go bananas! Fruits and vegetables that are high in potassium, like bananas or raisins, also help to reduce fluid retention.  Almost remember that fruits and vegetables are very beneficial to not only how you look but how you feel as well.

Also produce with high water content—melons, cucumbers, blackberries—help eliminate the excess water your body is storing.

As an extra tip, a cup of plain, low-fat yogurt will help curb the effects of water retention. The active cultures in yogurt aid digestion and reduce that bloated feeling.




Exercise, exercise, exercise. Kidneys are a key part of helping flush out extra fluids. Exercise not only helps reduce belly fat but also cycle water through the kidneys so they can process the salt faster.

Sweating will also remove salt from the body, and encourage you to drink more water—another helpful way to reduce water retention.

If you’re looking for specific exercises to do, swimming has shown to help balance the salt content in your body. The osmosis within the cells as well as the physical activity will help reduce your body’s water retention and burn fat as well.


Drink More Water


Fight water with water.  Drinking more water when you feel bloated may seem counter-intuitive, but drinking more water will actually help with water retention.

This will help flush out any toxins that may be causing you to keep the extra fluid. Most experts recommend 8-10 glasses a day to help you stay hydrated and healthy, but I say drink at least 10-12!


Use Natural Methods


Go natural. Natural diuretics will use the body’s regular process to flush more water out of the body through urination. Prescription diuretics are available, but natural herbs and supplements are gentler on the body.

Cranberries, ginger, and even parsley are all natural diuretics that eliminate excess water weight.


Don’t Dehydrate


While you may be tempted to drink cup after cup of coffee because of its diuretic characteristics, this could actually be counterproductive. An excess of caffeine will cause your body to dehydrate and actually retain more water.

As a rule, avoid anything that will dehydrate your body and cause it to go into survival mode and conserve water.



Though it may be just an uncomfortable health issue, water retention can be dealt with in a variety of ways.

Whether you focus on a healthier diet to flush out your system or go for more physical cures, you do not have to wait it out.  These remedies will reduce the swelling and bloating and get you back to feeling like yourself again.


Here’s What You Should Do Next…


If you want to stop guessing what kind of diet to follow or guessing which exercises you need to learn how to lose cheeks fat, and you want an effective and easy to follow, step by step plan, then you should check out the Face Fitness Formula.

lose face fat

I promise guarantee, you won’t be disappointed!

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One response to “How to Reduce Water Retention & Get a Leaner Face”

  1. Cathy Avila says:

    Thank you very much for the info about water retention

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