Having large breasts may be one woman's dream, but another's nightmare. Maybe your breasts are causing you back pain or making your clothes uncomfortable to wear. If you aren't interested in seeing a surgeon for reduction surgery, you can employ at-home breast reduction methods to achieve a smaller chest. In your home, you can improve your eating habits and perform exercise to lose excess body fat and reduce your breast size.
Step 1
Consume less fat and fewer calories every day. A low-fat, low-calorie diet will promote weight loss and lead to a smaller chest. According to the U. S. Department of Health and Human Services, each serving of food should have less than 400 calories and 5 percent of the daily value of fat and saturated fat. These details can be found on the nutrition label.
Step 2
Choose smarter snacks. Avoid chips, cookies, ice cream, fast food and similar items in between meals. Reach for fresh fruits, vegetables and low-fat dairy products that contain more nutrients without added fat, calories and sugar.
Step 3
Stock your cabinets with healthy items for preparing meals. If your house only contains healthy food choices, you are less likely to cheat. Create meals that contain lean protein sources such as skinless poultry, turkey and fish; whole-grain breads; fruits; vegetables; and low-fat dairy.
Step 4
Perform 30 minutes of cardiovascular exercise, or cardio, each day. Cardio burns calories as energy, removes excess body fat and can lead to a reduction in your breast size. Pick activities you can perform at home such as running, cycling, swimming, step aerobics and jumping rope. If the exercise seems too easy, work at a faster pace to challenge yourself more.
Step 5
Execute push-ups to tone your chest muscles and reduce your breast size. Start on your hands and toes with your back level. Lower yourself toward the ground, then bring yourself back up and repeat 12 to 15 times. Start on your hands and knees if you cannot complete a standard push-up.
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