When the bust area is large, it can cause complications with posture, and back pain can develop. One way to reduce breast size is by having surgery, but this can be risky and comes with side effects. Because the breasts are largely composed of fat, a safer approach is weight loss. This can be done through dietary adjustments and specific exercises.
Step 1
Promote weight loss by changing your diet and cutting your caloric intake. Avoid foods that are high in saturated fat, sodium and sugar like fast food, deep-fried foods, candy, cakes, cookies and frozen dinners. Eat nothing but high-nutritive foods such as chicken breasts, lean beef, eggs, fruits, vegetables, whole grains, beans and fish. Reduce your daily intake by 250 calories to create a deficit.
Step 2
Drink plenty of water to help keep your body hydrated and flush toxins from your system. Aim for eight to 10 glasses of water a day. Avoid drinking excessive amounts of beverages that are high in sugar and carbs to keep your caloric intake down. Soft drinks, alcohol, fruit punch, sweetened teas, lattes and milk shakes are examples of these.
Step 3
Invest in a good sports bra to prevent your breasts from bouncing while exercising. Wear this every time you work out.
Step 4
Perform specific exercises that target your upper and lower chest. Bench presses, incline presses, decline presses and push-ups are all examples of these. Do high reps and multiple sets with moderate weights to help promote lean muscle mass. This can also increase your caloric expenditure because muscle is metabolically active. Perform 15 reps, do six to eight sets of each exercise and work out three times a week on alternating days.
Step 5
Add cardio into your workout routine to burn calories throughout your whole body. Do something that appeals to you like running, indoor cycling, elliptical training, swimming, rowing, cross-country skiing, kick boxing or fast-paced walking. If your breasts get irritated easily, then stick with the non-impact types of cardio. Do this type of training three times a week on alternating days for a minimum of 45 minutes.
Tips and Warnings
- If you cannot do standard push-ups, place your knees on the ground.
- If you have never exercised before, make sure to get clearance from your doctor before engaging in any high-intensity exercise.
