Excess weight in a woman's chest can cause an array of health problems as well as be unpleasant visually. A woman's breasts have three main components: glandular tissue, connective tissue and fatty tissue. Fatty tissue is the only component of which the amount can be changed without medical intervention. There are no remedies that specifically target the fatty tissue of the breast; to reduce the size of your breasts you must lower your general body fat levels.
Aerobic exercise such as running, biking, swimming, soccer, basketball, dance, and field hockey can all help you burn off body fat. These exercises not only burn calories doing the exercise, but they also speed up your metabolism for hours after the activity is completed. Aerobic exercises take 20 minutes to begin burning fat. However, if you exercise in the morning before your first meal, you burn fat from the beginning of your workout.
High-repetition anaerobic exercises can be used to decrease your bust line as well. Exercises such as push-ups, pull-ups, bench presses, incline presses and dumbbell flys will not decrease the size of your breasts but will tone the muscles under them, thereby making your chest seem smaller. These exercises should be higher repetitions, which means more than 12 repetitions per set to tighten the muscles as opposed to expanding them.
Another effective way to decrease body fat, which in turn reduces breast size, is through dieting. Lowering your calorie intake and raising the amount of physical activity will create a calorie deficit and result in weight loss. A pound of fat is comprised of 3,500 calories, so by creating a deficit of 500 calories a day you will lose a pound a week.