The cosmetics of the human body can be drastically altered by diet and physical activity. The things you do, the things you think, and the quantity and quality of food you consume all play vital roles in the location and size of muscle and fat that’s stored on the body. By modifying the above variables, you can successfully reduce the size of your breasts without surgery.
Figure out how many calories your body needs and eat less. Because your breasts are made of fat, you must eat less calories than you burn every day. This will help to reduce the amount of fat in your breasts and decrease their size. Use an online basal metabolic calculator to calculate your BMR number—the amount of calories your body needs to sustain its weight—and eat about 300 calories fewer every day.
Run or cycle. Cardiovascular exercise is one of the fastest ways to burn large quantities of calories. The American College of Sports Medicine (ACSM) recommends running 60 to 90 minutes, five days a week to burn fat.
Strengthen your muscles. Increasing muscle mass will increase the body’s metabolism and make it harder for your body to store fat in your breasts. Lift weights for the entire body three times a week for an hour. The National Academy of Sports Medicine (NASM) recommends performing each exercise for three sets of 15 to 25 repetitions with short rest periods between sets (zero to 90 seconds). A sample workout starts with bench presses and seated rows, then continues on to squats, hamstring curls, shoulder presses, biceps curls, and triceps extensions.