Breast reduction surgery can relieve back pain and self-confidence issues that result from having large breasts. Unfortunately, surgery costs money and comes with unwanted side effects sometimes. Exercise and diet can help you reduce your overall body fat levels. Because many women tend to lose fat in their breasts first, according to Shapefit.com, you can use this method to lose weight in your breasts without surgery.
Step 1
Burn calories with daily cardio exercise. To lose body fat, you have to be active and burn calories. The amount of calories you burn depends on the activity you choose, how long you work out, the workout intensity and your current weight. Make it a goal to be active for at least 30 minutes daily.
Step 2
Mix up the type of activities you do for cardio exercise. Variety in a fitness program helps to constantly challenge your body, avoid boredom and elevate your metabolism. If you choose the same exercise every day, your body can hit a plateau, and you might stop seeing results.
Step 3
Turn up the intensity in your workouts by performing intervals instead of working at a steady pace during your cardio workout. Work at a slow to moderate pace for a minute or two, then switch to an extremely fast and challenging pace for 30 seconds to a minute. Interval training helps burn a higher rate of calories and keep your metabolism elevated for the entire day.
Step 4
Use strength training to build muscle tissue and improve your metabolism. The American College of Sports Medicine recommends two weekly sessions on nonconsecutive days that include 8 to 12 repetitions of 8 to 10 exercises. Exercise your legs, arms, stomach, chest and back at least once each week.
Step 5
Eat a low-fat, nutrient-dense diet that promotes weight loss. Focus on eating more natural, whole, unprocessed foods, such as fruits, vegetables, lean protein, whole grains and dairy products. Choose lean food options that say fat-free, low-fat, reduced-calorie and no added sugar, but keep in mind that "low-fat" and "fat-free" can mask extra calories, so read the nutrition label carefully.
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