How to Reduce Face Bloating | Quickly Slim Your Puffy Face


Have you ever noticed that on certain days your face looks puffy and on other days you look quite a bit better?

Reduce Face Bloating

This is called facial bloat.

The things that cause a bloated face are different than what causes a bloated stomach.

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This is also different than losing face fat.

This is important to understand because it takes different approached to reduce swelling in your face than it does to stop belly bloat.

What causes facial bloating?

I found a video that discusses bloating in general, but I was particularly impressed with the detail gone into about face bloat.

The main thing he points out is that facial bloat is caused mainly by dehydration and minerals.

Dehydration is a biggie.

When the body is dehydrated it will retain water in the face, before it retains water anywhere else.

Here’s the tricky thing about retaining water and dehydration.

Bloating happens when the body BEGINS to get dehydrated and can be reduced when you are either completely dehydrated or completely hydrated.

stop water retention

I wouldn’t recommend getting more dehydrated since that is an unhealthy state.

The body holds on to water as the body gets dehydrated as a protective mechanism.

You will often read that sodium causes water retention.

This is true, but do you have to avoid salt?

Here’s an interesting concept discussed in the video that you may or may not have heard of.

“Unopposed Sodium” is the main cause of water retention in the face.

table salt and water retention

It’s fine to eat salt and include sodium in your diet.

The key is you want a balance between potassium and sodium.

These two minerals oppose each other so as long as there is a balance, you won’t retain water. Unopposed sodium is salt that doesn’t have other minerals to balance out this sodium.

Common table salt is an example of unopposed sodium.

What you are really after is a balanced salt.

Here are three healthy salts to use instead of table salt.

  • Truffle Salt
  • Pink Himalayan Salt
  • Brazilian sea salt

I would say out of this group, Pink Himalayan Salt is the best choice.

This salt is rich in minerals and contains 84 essential trace elements. It can reduce muscle cramps and helps your body maintain a healthy PH in your cells. It comes from ancient seabeds in the Himalayan mountains.

Pink Himalayan Salt is one of the more expensive salts you can buy, but the health benefits make it worth the price.

What you eat can also contribute to facial swelling.

Foods can also make your face look puffy.

foods that make your face look puffy

One way to reduce face bloating is to avoid certain foods.

I actually don’t think you need to avoid these foods (more on this later).

I would simply avoid some of the foods on the list at night since water retention is likely to occur during sleep overnight.

Here’s a list of foods that can contribute to facial bloat and that you may want to limit.

  • Dairy products (especially cheese)
  • Fries
  • Chips and pretzels
  • Sushi
  • Ramen
  • Pizza
  • Salami, bacon (processed meats)

Really, any high sodium food late at night is going to be a risk.

My issue is craving Taco Bell drive-thru after having drinks with friends.

Not only is Taco Bell loaded with unopposed sodium, alcohol can make fluid retention in the face worse.

Let’s talk a bit about alcohol.

Here’s why alcohol can cause a puffy face.

alcohol and puffy face in the morning

Alcohol bloating happens because alcohol dehydrates the body.

If you unwisely follow a night of drinking with a trip to Denny’s, Taco Bell, or Jack in the Box drive-thru, you can almost guarantee a bloated body and face.

Alcohol is also inflammatory, which adds to the problem.

A way to reduce face bloating caused by alcohol is to alternate alcoholic beverages with water.

I know this easier said than done.

It DOES help.

What if you screw up and wake up in the morning with a bloated body and face?

Here’s a remedy to quickly reduce face bloating.

If you notice facial bloat coming on, mix a small amount of cream of tartar with water.

One teaspoon of cream of tartar has 475mg of potassium. Potassium helps the body get back in balance when too much sodium has been consumed.

Note: Too much potassium can be dangerous. So to be safe, just sprinkle a bit in a glass of water. No need for a teaspoon worth.

It will help you quickly lose water weight in the face from sodium-related facial bloat.

I know many of us eat out at restaurants, which rarely use Himalayan Sea Salt.

A way to balance out the unopposed sodium is to include potassium in your diet and foods that are high in potassium.

High potassium foods reduce face bloat.

Here’s a partial list of high potassium foods to include in your diet.

  • Potatoes
  • Sweet Potatoes
  • Spinach
  • Pomegranate
  • Beets
  • Swiss chard
  • Tomato paste
  • Black beans
  • White beans
  • Avocados
  • Bananas

I actually have noticed the biggest water flushing benefit from potatoes.

Potatoes are high in potassium.

I wrote a blog post that recently went viral about how to lose weight following a 3-5 day potato diet.

The Potato Hack for Rapid Fat Loss

Not only will you lose 5-15 pounds in a few days, but your face will also look outstanding on this short diet as well!

I actually recommended a 3-day potato diet to a friend of mine and his fiance leading up to their wedding.

They both looked lean and fantastic due to not holding water.

Final thoughts on reducing face bloat.

howto slim your face

We know what causes a puffy face.

It is basically a combo of too much sodium and not enough potassium and the first stages of dehydration.

You can avoid this issue by including a diet high in potassium, drink more water and use Pink Himalayan sat most of the time instead of table salt.

If you mess up?

A fast way to reduce face bloat is to mix a bit of cream of tartar in a glass of water.

Hope this helps!

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For 15 years I've helped fashion models get lean for photoshoots. Use my plan to Lose 5-10 pounds of PURE body fat in 14 days.


-Rusty Moore

As a former fitness coach to fashion models, I can teach you how to increase muscle definition without adding size.

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