Having large, heavy breasts can cause back pain and difficulty with posture. While the quickest method to eliminate this problem is to have breast reduction surgery, it also has serious disadvantages. Surgery is expensive, requires several days or weeks of recovery time as well as the inherent risks of surgical procedures. Since breasts are mostly composed of fatty tissue, an overall weight loss program can safely reduce their size.
Diet
A well-balanced diet should be part of any weight loss venture. Eat foods that are nutrient-dense and low in calories. Fish, chicken, spinach, eggs, turkey, broccoli, strawberries, oranges and multigrain breads are examples of foods that are rich in vitamins and minerals but low in fat, sodium, sugar and calories. Avoid fried foods, candy, pastries, donuts, canned vegetables and sodas. Drink plenty of water to stay hydrated, curb food cravings and eliminate toxins out of your system. Aim for at least eight to 10 8-ounce glasses each day.
Aerobic Exercise
Aerobic exercise is a key component for those who wish to reduce their breast size. Cardio training will help reduce breast size as well as promote weight loss throughout your body. Exercises like elliptical training, cross-country skiing, rowing and swimming burn calories and won't cause excessive discomfort due to bouncing in your chest area. If you enjoy activities like running, walking, dancing, kickboxing or jumping rope, engage in these as well, but be sure to wear a proper sports bra so that your breasts remain stationary and do not cause you pain. Aim for at least 45 minutes of cardio daily for five days a week.
Chest Exercises
Do chest exercises to help tone the pectoral muscles and achieve a lifted, athletic appearance. Push-ups and bench presses are a couple of classic exercises that work all of your chest muscles. To do a push-up, lie face down and place your weight on your hands and toes. Bend your arms, lower your body toward the floor and push up to starting position. Do three sets of 20 reps. Perform a chest press by getting a pair of dumbbells and lying down on a bench. Fully extend your arms above your body with ends of dumbbells touching. Slowly lower your arms until your upper arms are parallel to the floor and push up to starting position. Do three sets of 20 reps. Perform chest exercises at least two to three times a week.
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