Increased body fat around the nipple area of your chest can be unsightly or annoying for both men and women. The actual size of your nipples may vary according to heredity, weight and age. Large nipples may be perfectly normal for your body. While spot reduction is a myth, by losing weight and exercising, you can reduce the size of your breasts and nipples and improve your overall physical appearance. Consult your doctor before implementing any weight loss or exercise programs.
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Implement a Weight Loss Plan
Because breasts are made up of glands, connective tissues and fat, losing weight usually reduces the size of your breasts and nipples. The first step in reducing your overall body fat is implementing a weight loss plan. Use the Harvard School of Public Medicine's healthy plate as a guideline -- one-half fruits and non-starchy vegetables, one-quarter lean protein and one-quarter complex carbohydrates such as whole grains and brown rice -- and limit your calorie intake to 1,200 to 1,500 calories per day.
Aerobic Exercise Burns Calories
One pound is the equivalent of 3,500 calories. While dieting helps reduce your overall calorie consumption, adding 30 to 60 minutes of daily aerobic activities helps burn calories and reduce the size of your fat cells. A 30-minute walk at 3.5 mph burns 120 calories in a 125-pound person and 178 calories in a 185-pound person. Stay motivated by alternating your exercise activities -- include activities such as low-impact aerobics classes and team sports.
Pushups help build up and tighten the muscles in your arms, upper body and chest. While lying on your stomach, place your palms on the floor on either side of your body. Using the muscles in your arms, push your upper body and abdomen off the ground in a slow, controlled motion. You will feel a strain in your arms and chest area. Lower your body to the ground before repeating the lifting motion. This exercise improves the appearance of your chest.
Chest Flyes with Dumbbells
While lying on your back on a weight bench and holding light dumbbells in each hand, hold your arms out to your sides. Next, slowly bring your arms together in front of your chest while keeping your arms fully extended. You should feel a stretch in your chest muscles when completing this motion. Repeat this exercise as often as comfort will allow, increasing the weight of the dumbbells as you get stronger.
Overhead Press Exercise
While standing or seated in a chair, hold dumbbells in your hands and bring your arms up to the height of your shoulders, with your elbows bent at 90 degrees. Push one of your arms toward the ceiling and rotate your wrist counterclockwise at the top of the lift. Bring the arm back to starting position, and lift the opposite arm. This exercise will also help strengthen your shoulders.
- University of Maryland Medical Center: Normal Female Breast Anatomy
- The American Council on Exercise: Why Is the Concept of Spot Reduction Considered a Myth?
- Harvard School of Public Health: Healthy Eating Plate and Healthy Eating Pyramid
- Harvard Heart Letter: Calories Burned in 30 Minutes for People of Three Different Weights
- MyFit.ca: Chest Workouts