Reducing Water Retention, Tried and Tested: 10 Ways + Anti-Bloating Diets With Slimming Treatment

Water retention is a nightmare for many women, who often go to great lengths to fight it—think anti-bloating diets, detox soups and drinks, drainage remedies, low-sodium recipes, massage techniques… you name it. The goal? To deflate a puffy face, limbs, and body as quickly as possible. And honestly, who can blame them? Even though it's “just” water retention, it can easily be mistaken for stubborn fat—what a frustrating misunderstanding!

In this article, we’ll break down the common causes of water retention, followed by practical methods to reduce it, including anti-bloating foods and diet plans. We’ve also included detox drinks and soups to help you feel lighter and less puffy. Let’s dive in!

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Causes of Water Retention

Before you jump straight into the anti-bloating food list or try out detox drinks, it's crucial to understand why your body is retaining water in the first place. You can follow a low-sodium diet all you want, but if you’re ignoring the other root causes, your efforts might fall flat.

Cause 1: Not Drinking Enough Water

Wait—what? Isn’t water retention caused by too much water? That’s a common myth. In fact, drinking too little water is more likely to cause water retention. When your body lacks adequate hydration, it slows down your metabolism and circulation, while also struggling to flush out excess sodium. As a result, your body clings to the water it does have, leading to puffiness. As a general rule, drinking 2,000 to 3,000ml of water a day won’t make you retain water—unless you’re drinking it right before bed.

Cause 2: Not Getting Enough Sleep

Lack of sleep slows down your metabolism and weakens your body's natural drainage functions, making it easier for fluids to accumulate. Aim for 7 to 8 hours of sleep each night to keep your system running smoothly.

Cause 3: Not Enough Physical Activity

A sedentary lifestyle leads to poor blood flow, sluggish lymphatic circulation, and a slower metabolism—all of which contribute to water retention. Without enough movement, your body has a harder time flushing out excess fluids.

Cause 4: High Salt Intake

This one’s no secret—consuming too much salt is a major cause of bloating. Whether it’s from over-salting your food or using high-sodium seasonings like chicken powder, MSG, shrimp paste, fish sauce, soybean paste, hoisin, soy sauce, oyster sauce, or even BBQ marinades—your sodium levels spike quickly. Even baking soda in marinated meats contains surprisingly high sodium levels—sometimes more than soy sauce or chicken powder! When sodium builds up in your system, your body retains more water to dilute it, leading to bloating.

Cause 5: Eating Too Many Cold or Raw Foods

In traditional Chinese medicine, the spleen plays a key role in managing moisture in the body. Too many cold or raw foods can weaken the spleen’s ability to process and eliminate dampness, making it easier for water to accumulate and cause puffiness.

Cause 6: Drinking Water Right Before Bed

This is a well-known culprit. Drinking large amounts of water within 2 to 3 hours before bedtime can cause puffiness in the face and eyes the next morning, as your body isn't able to expel the excess fluids while you sleep.

Cause 7: Sitting for Too Long

Sitting for extended periods—especially more than 5 hours a day—slows down blood and lymphatic circulation in the lower body, making your thighs, hips, and legs especially prone to swelling.

Cause 8: Sleeping on Your Side or Stomach

Gravity affects fluid distribution in the body while you sleep. If you lie face-down or on your side, the side facing down is more likely to swell. Sleeping on your back is generally better for minimizing water retention.

Cause 9: Hormonal Changes

Many women experience noticeable bloating a few days before or during their period, due to a spike in estrogen levels that triggers water retention. It’s not unusual to gain 4 to 5 pounds during this time.

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How to Tell the Difference Between Water Retention and Fat?

Telling the difference between water retention and fat isn’t too difficult. Try the following methods to check if your bloating is caused by water retention or actual fat accumulation.

Water retention usually shows up most clearly in the lower legs. Press your fingers into your ankle for five seconds and release. If your skin turns pale and leaves an indentation that doesn’t bounce back within two seconds, it may be a sign of water retention. The longer it takes for the skin to return to its normal color and shape, the more severe the retention is.

Also, think about what you’ve eaten in the past few days. If you’ve had a feast or been binge eating, weight gain from fat is more likely. If your meals were high in salt, water retention might be the cause. If you’ve eaten a heavy, salty meal, both fat and water retention could be to blame.

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What Does Traditional Chinese Medicine Say About Water Retention?

In Traditional Chinese Medicine (TCM), water retention is linked to a weakness in "Qi" (vital energy). The flow and metabolism of fluids in the body rely on Qi to keep things moving. Retention issues often involve deficiencies in lung Qi, spleen Qi, or kidney Qi, which disrupt internal water regulation.

1. Lung Qi Deficiency

Lung Qi deficiency can be caused by congenital weakness, frequent consumption of cold food, lack of exercise, staying in cold, damp environments, prolonged coughing, chronic colds, or overwork. Symptoms include facial puffiness, pale complexion, light-colored tongue coating, nasal or bronchial sensitivity, frequent coughing with clear mucus, susceptibility to colds, shortness of breath, weak voice, fatigue, and a weak pulse.

2. Spleen Qi Deficiency

This may stem from cold or greasy diets, irregular eating habits, chronic fatigue, overthinking, excessive stress, recovery from serious illness, or major surgery. Symptoms include dull complexion, pale lips, dry or yellowish hair, bloating, swelling in the abdomen or legs, poor appetite, feeling full quickly, sluggish metabolism, a tendency to gain weight or a skinny frame with a large belly, soft body fat, and loose stools. Women may also experience excessive vaginal discharge.

3. Kidney Qi Deficiency

Kidney Qi can be weakened by aging, chronic illness, poor nutrition, excessive physical or sexual activity, multiple childbirths, living in damp environments, cluttered or poorly ventilated spaces, frequent exposure to rain or cold water, and lack of exercise. Symptoms include a dull or dark complexion, dry and wrinkled skin, dark circles under the eyes, fatigue, hair loss or early graying, loose teeth, lower body swelling, cold limbs, insomnia, frequent urination (especially at night), low libido, irregular menstruation, poor appetite, forgetfulness, weak health, sore lower back and knees, joint pain, and declining vision or hearing.

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How to Reduce Water Retention?

There are plenty of ways to reduce water retention—certain foods, herbal drinks, detoxifying soups, low-sodium meals, and even massages. But real results start with everyday lifestyle habits. Here’s how you can tackle water retention from your daily routine:

Tip 1: Drink More Water

It might sound counterintuitive, but drinking more water actually helps reduce water retention. Staying well-hydrated speeds up metabolism, circulation, and lymphatic drainage, helping flush out excess fluids, toxins, and waste. It also balances sodium levels in your body—which, when too high, causes your body to hold onto water.

Tip 2: Get Enough Sleep

Adequate sleep supports your metabolism, lymphatic flow, and organ repair, especially the spleen, which plays a key role in fluid metabolism. Aim for no less than six hours a night and avoid sleeping past 11 p.m.

Tip 3: Move More

Exercise promotes better blood and lymph circulation, which helps release excess fluids and toxins. Cardio, strength training, and stretching exercises like yoga are excellent choices for reducing water retention.

Tip 4: Less Salt

This is a well-known tip, but not everyone knows how much is too much. According to the WHO, adults should consume no more than 2,000mg of sodium daily—about one teaspoon of salt. Watch out for salty sauces like shrimp paste, soy sauce, oyster sauce, and curry paste. Instead, season with natural herbs and spices like ginger, garlic, lemon juice, basil, and pepper for a low-sodium alternative.

Tip 5: Don’t Sit Too Long

Prolonged sitting slows blood and lymph circulation, especially in the lower body, leading to puffiness in the thighs, calves, and buttocks. Stand, stretch, or walk around every 60 to 90 minutes. Try not to sit for more than five hours a day.

Tip 6: Avoid Cold Foods and Drinks

Cold foods weaken the spleen’s ability to metabolize fluids, which leads to bloating, loose stools, and even excessive vaginal discharge in women. So, skip the iced drinks and raw foods whenever possible.

Tip 7: Boost Your Metabolism

The faster your metabolism, the easier it is to flush out water and toxins. Exercise, strength training, green tea, coffee, and a high-protein diet can all help speed things up.

Tip 8: Support Your Organs with Herbs

Traditional herbs and acupuncture can help promote Qi flow and strengthen the spleen, lungs, and kidneys. For spleen support: Chinese yam, lotus seeds, barley, malt, licorice, tangerine peel, ginseng, and red dates. For lungs: Job's tears, astragalus root, perilla leaves, almonds, and cordyceps. For kidneys: goji berries, black beans, sesame, sea cucumber, deer antler, and more.

Tip 9: Try Acupressure

Massaging pressure points like Tianshu, Huantiao, and Yinlingquan can help eliminate water retention. The best time for acupressure is right after a warm shower when your blood circulation is active. Avoid massage right after meals or after 11 p.m.

Tip 10: Elevate Your Legs

Gravity causes fluid to collect in your lower body. To relieve swelling, lie down and raise your legs above heart level using a pillow, yoga ball, or wall support. Hold for 5–10 minutes. However, results vary—those with chronic retention should also adjust diet and lifestyle for lasting effects.

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Foods That Help Reduce Water Retention

Diet plays a huge role in managing puffiness. While reducing sodium is important, many common foods and sauces are surprisingly high in salt. If you've overindulged in salty foods, eat more of the following to balance it out.

1. Barley

There are three types—raw, cooked, and pearl barley. Raw and cooked have detox and diuretic effects, while pearl barley does not. Since raw barley is cooling, it’s often combined with the cooked version.

2. Winter Melon

Winter melon helps convert waste into urine and promotes urination. It also clears heat and toxins, making it ideal for hot weather.

3. Red Beans

Rich in potassium, fiber, and saponins, red beans help eliminate sodium, waste, and excess fluid. But don’t just drink the water—eat the beans for full effect.

4. Adzuki Beans

Even more effective than red beans, these are often combined with barley and winter melon in detox soups to relieve bloating and fatigue.

5. Tomatoes

Tomatoes are high in potassium—one medium tomato (200g) contains about 520mg. They're a great anti-bloating option, though they’re cooling and not ideal for those with cold constitutions.

6. Bananas

Another potassium-rich food, bananas also provide B vitamins and magnesium, supporting metabolism and reducing bloating.

7. Kiwis

Loaded with potassium and fiber, kiwis help flush water and waste. Eat two in the morning to combat puffy face symptoms.

8. Strawberries

Strawberries contain potassium, ellagic acid, and vitamin C, which support detoxification, collagen production, and clearer skin.

9. Lemons

Rich in potassium, lemons help reduce bloating. Add slices to water to make lemon water, which enhances lymphatic drainage and metabolism.

10. Kelp

Kelp contains mannitol, which reduces swelling and lowers pressure inside the head and eyes. Its fiber also supports digestion and toxin elimination.

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Anti-Bloating Diet Remedies

When it comes to reducing water retention and avoid bloating, dietary remedies are essential. Here are three such remedies: one soup and two drinks designed to drain excess fluids.

Remedy 1: Winter Melon & Adzuki Bean Soup

Adzuki beans have a stronger diuretic effect than red beans. When paired with winter melon—another powerful ingredient for reducing water retention—the result is a double-action detox soup.

Ingredients: 45g adzuki beans, 45g soybeans, 180g winter melon, 1500ml water, 3–4 slices of ginger (serves 3–4 people).

Instructions: Soak adzuki and soybeans overnight. Cut the winter melon into pieces. Bring the water to a boil, add beans and ginger, simmer for 10 minutes, then add winter melon and simmer for another hour.

Remedy 2: Beetroot, Red Dates & Longan Tea

Beetroot, red dates, and longan are all rich in potassium, which helps flush out excess water. This tea is suitable for daily consumption, especially for detox purposes. In winter, add ginger slices for extra warmth.

Consume the beetroot, red dates, and longan along with the tea to maximize potassium intake. However, be mindful that red dates and longan are high in sugar—avoid eating too much fruit on the same day to prevent sugar overload. Also, as beetroot has a cooling nature, people with cold constitutions should add ginger to the tea before drinking.

Remedy 3: Corn Silk with Dried Tangerine Peel Drink

Corn silk is known for its diuretic properties. Boiling it with dried tangerine peel creates a simple drink to help relieve bloating.

Ingredients: 10g dried tangerine peel, 10g corn silk, 2L water (serves 2 people).

Instructions: Soak the dried tangerine peel in cold water and scrape off the white pith. Wash the corn silk. Combine all ingredients in cold water, bring to a boil, then simmer on low heat for 30 minutes.

Note: This drink should not be consumed daily.

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“Puffy Girl” Editor’s Review: Is Perfect Medical’s S6 Body Sculpting Treatment Effective for Water Retention Weight?

Do you know what a “puffy person” is? It refers to individuals who look chubby not due to fat but due to severe water retention. They may not seem overweight, but their body fat percentage is high, and their body often retains fluids and toxins.

I’m the classic “puffy girl”—my size swings dramatically depending on how bloated I am, fluctuating between a size L and XL! I’ve tried everything: drinking more water, sleeping more, exercising, cutting salt, avoiding cold/raw foods, and even massages—nothing worked. The swelling would always come back. I was just wasting money on massages!

Since relying on others didn’t work, I had to take matters into my own hands. I saw Perfect Medical’s S6 Body Sculpting Treatment online, which claimed to target puffiness. I thought, “It’s free anyway, so why not give it a try?”

Here’s my honest review—both pros and cons!

Things I loved about the Perfect Medical S6 Body Sculpting Treatment:

1. The staff were all super professional and friendly—no body-shaming or hard selling (which is so important)!
2. I double-checked that the trial was truly free, and they patiently confirmed that it was.
3. Despite being a bio-laser treatment, it only felt warm throughout—no pain, no needles, super relaxing. I almost fell asleep!

Slimming Results:

• I happened to be super bloated on the day of my treatment, so the results were dramatic! Even the consultant and therapist said they rarely see such instant improvements.

• After the treatment, I looked in the mirror and measured my waist—it was down a full size, with a 1cm reduction in waist circumference. I even lost 0.5kg on the scale!

• The consultant confirmed I have “water retention weight,” and said the treatment worked by boosting circulation and flushing out excess fluids—no wonder I saw such great results.

Downsides of the Treatment:

• Even though the immediate effect was amazing and I was super happy, it’s not a miracle solution.

• The consultant said that based on my body type, diet, and body fat percentage, I’d need consistent treatments—it’s not a one-and-done fix.

• We agreed to start with six sessions, spaced one to two times per month depending on my schedule. If all goes well, I should reach my ideal weight after about two full courses.

The only downside? My wallet is bleeding... but hey, I’m a “puffy girl” who doesn’t want to exercise, so I have to pay to slim down!

After just three sessions, many of my friends and family noticed my belly had shrunk a lot. They kept asking what pills or diets I was on. I told them to register for the free trial at the official website first—don’t just walk in without signing up! It only takes a minute to fill out the form.