From an anatomical standpoint, the boobs are predominately made up of fat. This makes them respond well to weight loss efforts when it comes to reducing their size. When it is the upper boobs you are concerned with, you need to realize that spot reduction is not possible. Simply put, stay focused on full-body weight loss to reduce size in one area. You are best served taking a two-pronged approach that involves dietary changes and exercise.
Step 1
Cut back by 500 to 1,000 calories a day to promote weight loss throughout your entire body. This will lead to about 1 to 2 lbs. of weight loss a week. Figure out your starting intake by tracking your calories for three days, adding the totals together and dividing by three.
Step 2
Restrict your intake of simple carbs, saturated fats and high-sodium foods. Instead, include in your diet high-nutrient foods that have a low energy density like fruits, vegetables, whole grains, lean meats and low-fat dairy products. Fruits, vegetables and whole grains are especially beneficial because they are high in fiber, which fills you up.
Step 3
Select healthier beverages. Calories from liquids often go undetected when people try to lose weight. Be aware that soda, sweetened teas, wine, slushies and processed fruit punch all contain calories that can add up and prevent you from leaning out your upper boobs. Choose calorie-free drinks instead like water, diet soda and unsweetened tea. Water also hydrates the body and flushes impurities out of the system.
Step 4
Start a cardiovascular training program. Cardio involves repetitive movement of the body for an extended period of time, which burns fat in your upper boob area, as well as the rest of your body. Choose a form that you enjoy, such as elliptical training, stair climbing, running, brisk walking, dance aerobics or rowing. The American College of Sports Medicine recommends 60 to 90 minutes of training on five days a week for the best weight-loss effect.
Step 5
Perform weight-training exercises that target the upper pectoral area to improve your definition as you lose weight. This will give your upper chest a leaner appearance. Do exercises like incline bench presses, decline pushups, incline flys and around-the-worlds. Aim for 10 to 12 reps, do three or four sets and work out two or three days a week.
Step 6
Use proper form when doing weight training to avoid injury and maximize your results. For around-the-worlds, lie face up on a flat bench and hold dumbbells behind your head, with your arms extended and palms facing up. Move the weights away from your body in a circular motion, then back toward your body until the dumbbells are right above your thighs. Keep your palms up as you do this and stop the weights an inch apart. Move the weights back to the starting point and repeat.
References
- American Council on Exercise: Why Is the Concept of Spot Reduction Considered a Myth?; Jessica Mathews; Sept. 2011
- Centers for Disease Control: Low-Energy Dense Foods and Weight Management: Cutting Calories While Controlling Hunger
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
- Elements4Health: Chest Exercise -- Around the World
Member Comments