How to Reduce Visceral Fat in 2025? 10 Daily Habits for Diet, Exercise, and Lifestyle to Eliminate It

Is it water retention… or “possession”? The number on the scale hasn’t changed, yet your reflection looks puffier — rounder face, swollen legs, jeans suddenly tight. Don’t panic! You may not be gaining fat — you’re just retaining water.

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1. Why You Shouldn’t Ignore Water Retention — It’s Not Just “Morning Puffy, Afternoon Fine”!

Selfie struggles with a bloated face:

Ever snapped dozens of selfies only to find every shot looks like “Breadman”? No chin, no jawline, no angles? Achieving a defined V-shaped face starts with reducing facial puffiness — it’s the secret to looking slimmer and camera-ready without endless photo editing!

Say goodbye to lower-body swelling from sitting all day

Students and office workers often sit or stand for long periods, leading to poor circulation in the legs and overall bloating — especially around the eyes, face, and calves.

Lose 3kg instantly — visually!

Water retention makes your figure look bulkier than it really is. Eliminating bloating can make you look up to 3kg lighter instantly — your body will look firmer, smoother, and more confident in any outfit.

This article covers:

• The true causes and levels of water retention
• [Nutritionist’s Picks] Top 10 anti-bloating foods
• Simple, effective anti-bloating diet & lifestyle habits
• Common myths about debloating — busted!

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2. Water Retention ≠ Fat! Understand the Causes & Levels Before Taking Action

What Is Water Retention?

Water retention isn’t fat gain — it’s the accumulation of excess fluid in tissues, leading to visible swelling. Common areas include the face, around the eyes, arms, ankles, and calves.

Common Causes of Water Retention

1. Dietary Habits

• High-sodium diet: Frequent takeout or processed foods contain too much salt, causing the body to retain water.
• Refined carbs: Bread, cakes, and sugary drinks spike insulin and affect sodium balance, worsening bloating.
• Cold/raw foods: Ice cream, sushi, and sashimi can slow digestion and hinder water metabolism.

2. Lifestyle Habits

• Sitting or standing too long: Prolonged positions hinder circulation and cause lower-body swelling.
• Lack of sleep / staying up late: Disrupts hormones that regulate fluid balance.
• Not drinking enough water: When dehydrated, the body retains water as a defense mechanism.

3. Other Causes

• Alcohol: Impairs liver function and fluid metabolism.
• Stress: Triggers adrenaline and sodium retention.
• Menstrual cycle: Hormonal changes cause temporary bloating.
• Medication: Steroids and certain drugs can increase water retention.

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3. Levels & Symptoms of Water Retention

You can gauge severity by pressing on your skin — the slower it returns to normal, the more severe the retention.

• Level 1: Surface swelling — cold hands/feet, mild puffiness.
• Level 2: Affects muscles — fatigue, soreness, stiff neck/shoulders.
• Level 3: Reaches bones — back or joint pain.
• Level 4: Impacts internal organs — may cause shortness of breath or heart palpitations.
• Level 5: Severe systemic swelling — see a doctor immediately.

Persistent or worsening swelling may signal an underlying health issue — consult your physician to rule out medical causes.

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4. Nutritionist’s Top 10 Anti-Bloating Foods

To fight bloating, identify the root cause and adjust your diet. Nutritionist Mandy Ko shares her top 10 anti-bloating foods to banish puffy cheeks and “elephant legs”!

3 Key Dietary Rules for Reducing Water Retention

1. Drink more water: Boost circulation and flush out sodium.
2. Reduce salt intake: Avoid processed or high-sodium foods.
3. Eat more potassium-rich foods: Balance sodium and support healthy fluid metabolism.

Top 10 Anti-Bloating Foods

1. Bananas Rich in potassium, they balance sodium levels and reduce fluid buildup.
2. Kiwifruit High in vitamin C and digestive enzymes that promote gut health and sodium excretion.
3. Cantaloupe A natural diuretic that helps eliminate excess water while keeping you refreshed.
4. Avocado Loaded with potassium and fiber, it maintains electrolyte balance and supports healthy digestion.
5. Strawberries Loved for their sweet flavor and natural diuretic properties — great for reducing water retention.
6. Cherry Tomatoes Easy to eat and full of potassium and vitamin C, promoting metabolism and circulation.
7. Custard Apple (Sugar Apple) High in potassium, it helps regulate electrolytes and promote fluid elimination.
8. Spinach Rich in potassium and fiber, aiding digestion and flushing out waste and excess water.
9. Enoki Mushrooms A hotpot favorite — high in water, potassium, and fiber to support gut movement and detox.
10. Sweet Potato Leaves Affordable and nutrient-dense, they rank high in potassium content, helping reduce sodium and bloating.

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5. Easy Reference Table — Potassium-Rich Foods You Can Find in Hong Kong

Tip: Balance is key! Even if you want to debloat quickly, never rely on a single food — a varied diet gives the best results.

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6. Accelerate Detox & Fat Burn: The Right Drinks Help You Debloat Faster

Pair your diet with the right beverages for twice the effect in half the time!

6 Recommended Anti-Bloating Drinks

1. Unsweetened Red Bean Water Promotes circulation and diuresis. Choose sugar-free or homemade versions to avoid hidden sugar.
2. Black Coffee Caffeine boosts metabolism and promotes urination. Avoid drinking on an empty stomach or overdoing it.
3. Lemon Water Rich in vitamin C and citric acid to enhance metabolism and digestion. Not suitable for those with acid reflux.
4. Job’s Tears Water Strengthens the spleen and drains dampness — great for “spleen deficiency” bloating. Avoid during pregnancy.
5. Black Soybean Water High in potassium and anthocyanins, helps flush out sodium and fights oxidation.
6. Corn Silk Tea A gentle natural diuretic that eliminates excess water and relieves swelling.

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7. DIY Anti-Bloating Soup Recipes — Skip Canned Soups!

Tomato & Potato Lean Pork Soup

Ingredients: Tomato, potato, lean pork, onion, broth. Method: Cut ingredients, add to boiling broth, cook until soft. Benefits: Low sodium, promotes diuresis and gentle detox while nourishing the stomach.

Black Fungus & Pork Shank Soup

Ingredients: Soaked black fungus, pork shank, 2 candied dates, 2 slices ginger. Method: Boil, then simmer for 2 hours; season lightly with salt. Benefits: Boosts circulation, relieves fatigue, helps expel excess water.

For best results, pair a low-sodium diet with moderate exercise like yoga, walking, or swimming to improve circulation and speed up fluid metabolism.

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8. Common Myths About Water Retention — Busted!

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Alt text: A cut of salmon is placed beside avocado

Myth 1: “Drinking too much water causes bloating.”

False. Dehydration actually triggers the body to retain water. Stay hydrated to flush it out.

Myth 2: “Red bean water makes you fat — just drink the liquid!”

False. The bean pulp is rich in fiber and aids digestion — just watch your sugar intake.

Myth 3: “Coffee is the ultimate bloating cure.”

False. Too much caffeine stresses your body and hinders fluid balance.

Everyone’s body is different — don’t just follow what others say. Find what works best for you!

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9. Daily Habits That Prevent Water Retention

1. Maintain regular sleep: Get 7–8 hours nightly. Quality rest supports metabolism and recovery.
2. Exercise regularly: Boosts circulation and fluid drainage. Try jogging, swimming, or yoga.
3. Acupressure massage: Morning and evening — focus on Jingming, Quanliao, and Weizhong points to stimulate lymph flow.
4. Foot soak before bed: Warm water relaxes muscles, relieves leg fatigue, and improves swelling.

Identify your triggers and adjust your routine to solve water retention from the root — stop living with puffiness and “elephant legs”!

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10. Perfect Medical S6 Body Sculpting Treatment — Your Shortcut to Eliminating Bloating & Stubborn Fat!

Now that you know how to manage water retention, remember — many people also struggle with true fat gain. Prolonged sitting, poor circulation, and slow metabolism don’t just cause bloating; they lead to actual fat buildup.

When both water and fat accumulate, diet and exercise alone might not deliver quick results. Extreme dieting can even harm your health — causing dizziness, irritability, or hair loss. That’s where medical aesthetics come in!

The S6 Body Sculpting Treatment by Perfect Medical uses high-efficiency biolaser technology to break down deep fat layers, converting them into fatty acids that are naturally metabolized and expelled. It’s especially effective for central obesity — refining curves and improving health risks at the same time.

Limited-Time Offer: Register online now for a free S6 Body Sculpting Treatment Trial and experience instant lightness and definition!