Having large breasts can lead to back pain because of the excess weight pulling the upper body forward. Because breasts are composed mostly of fat, weight loss throughout your entire body can have a positive effect on reduction.
Add Lean Muscle
Weight training is another important aspect of breast reduction. Your goal is not to become big and bulky. The goal is to add lean muscle to your body to boost your resting metabolic rate. Perform full body exercises like chest presses, shoulder presses, back rows, triceps extensions, biceps curls and lunges. Instead of slinging heavy weights, use a resistance that will allow you to do 12 to 15 repetitions. Aim for three or four sets, and take short rest breaks between. By taking short rests, you will keep your heart rate elevated and promote a higher caloric expenditure.
Go for the Burn
Cardiovascular exercise is a must for breast reduction. Cardio is performed in a repetitious fashion, and it causes a high-caloric expenditure. Because you have large breasts, high-impact exercise like running is not the best option. Stick with something that causes less impact, like elliptical training, biking, rowing or swimming. To lose weight, get 60 to 90 minutes of aerobic activity five days a week. If you have a busy schedule, exercise two or three times a day to accumulate your time.
Whether you want to lose weight in your breasts, butt, thighs or stomach, you can promote it by creating a calorie deficit through diet and exercise. Use an online tool to help you determine how many calories you actually need per day. It will take your height, weight, age, gender and activity level into account. So when you come up with your baseline, you can decrease your calories from food and increase the number of calories you burn through exercise.
Have a meal every two to three hours. This will make your body more efficient at burning calories. The more efficiently you burn calories, the faster you can reduce your breasts. Create meals that are balanced with protein and complex carbs, and use nutrient-dense foods. A spinach salad with a chicken breast and whole grain roll is a meal, for example. Have your first meal as soon as you wake up. Drinking water as your main source of liquid will spare you calories and help flush toxins from your system. As an added bonus, it will keep you hydrated. Drink water in place of sweetened teas, fruit punch, soda and any other beverages that contain calories. Women should get about 90 oz. of water every day.