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Women who carry extra weight in their breasts may find losing it to be as beneficial as weight loss on other areas on the body. Excess breast fat can cause premature sagging, back pain and posture complications. A quick fix is breast reduction surgery, but this is expensive, requires downtime for recovery and poses basic risks associated with any surgical procedure. Instead, try natural breast reduction techniques that include diet and exercise.


A well-rounded diet can help you drop weight in your breasts as well as other areas of your body. The key is consumption of foods that are rich in vitamins and minerals and low in calories and sugar. Nutrient-dense foods keep you healthy and satiated, decreasing the likelihood of binge eating. Lean cuts of meat like chicken breast, fish and turkey provide ample protein to keep you feeling full. Fresh fruits and vegetables like spinach, cauliflower, kale, strawberries, blueberries and oranges contain plenty of antioxidants your body needs. Avoid eating processed or canned goods, sodas, fancy coffees, pastries and candies as these have too many empty calories and little nutrient value.

Pectoral Exercises

If you want to tone and reduce your breasts, engage in chest exercises that work all of your pectoralis muscles. Chest, incline and decline presses are great exercises to strengthen your chest and give you a more athletic appearance. Bench presses and push-ups also help tighten your breasts. These alone will not burn off the fat, but they will increase your overall muscle mass, which helps you burn more calories at rest. Aim to do chest-strengthening exercises at least three days per week.

Aerobic Exercise

Aerobic exercise should be utilized in conjunction with strength training to reduce the size of your breasts. First and foremost, wear a proper sports bra when doing cardio exercises so your breasts do not bounce. Certain activities like swimming, elliptical training, bicycling and rowing burn calories and do not cause breast discomfort. However, running, dancing, jumping rope and brisk walking will also increase your heart rate and help you lose extra breast weight. Aim for at least 45 to 60 minutes of cardio, five days a week for optimum fat loss.