For many women, larger breast size can be a matter of concern. While breast size is largely determined by genetics and hormones, there are diet and exercise approaches that can help reduce breast size naturally. It's important to note that these methods may not lead to significant reductions for everyone, as breast tissue composition varies among individuals. However, incorporating specific dietary and exercise strategies can contribute to overall weight loss and promote a more balanced body composition. So before you starve yourself of food, let's start by understanding the chest muscles and how you can target them.
Understanding The Chest Muscles
According to Jayant Jawa, K11 certified fitness trainer, Oxizone Gym, Karnal, "The chest muscles, specifically the pectoralis major and pectoralis minor, form the foundation of the chest area." By targeting and strengthening these muscles, you can improve the appearance and overall tone of your chest, potentially reducing the prominence of your breasts.
Exercises To Target The Chest Muscles
1) Push-Ups
Push-ups, according to Jawa, are one of the most classic old-school exercises for properly targeting the pectoral muscles. He advised keeping the hands shoulder-width apart when executing push-ups. Do not perform reps and ensure that your body contacts the ground when you lower it.
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2) Chest Press
Irrespective of whether you want to get strong or reduce breast size, incorporating chest press in your routine could be beneficial. A person can perform chest press on machines or with the help of dumbbells and barbells. Jawa advised that if you are a beginner, start with machines and once you get used to the movement you can progress to dumbbells and finally perform it with the barbell.
3) Dumbbell Flyes
Dumbbell flyes engage the muscle fibres in the chest, resulting in maximum calorie burn. Jawa cautioned that doing flyes can be challenging, so make sure your palms are facing inward when lying on a flat bench. Extend your arms out to your sides, keeping your elbows slightly bent. Slowly bring the weights together in front of your chest, then return to the starting position.
Easy-to-Follow Diet
In addition to exercise, adopting a healthy and balanced diet can support overall weight loss and contribute to reducing breast size. Following are some dietary recommendations:
Calorie Deficit
Jawa said that achieving a calorie deficit is essential for weight loss, including reducing breast size. Consume fewer calories than you burn to prompt your body to utilise stored fat, including fat in the breast tissue. Start by keeping a 200-calorie deficit and then gradually you can increase the deficit every week.
Choose Nutrient-Dense Foods
Fill your plate with plenty of vegetables and fruits, whole grains, and healthy fats like avocados, nuts, and seeds. Jawa stated that nutrient-dense foods provide essential nutrients while keeping you satiated.
Portion Control
Be mindful of portion sizes to avoid overeating. The easiest way to practice portion control is by using a smaller plate and eating 70% of your hunger.
Stay Hydrated
Drink plenty of water throughout the day. Staying hydrated supports a healthy metabolism aids digestion, and helps regulate appetite. The best way is to set an alarm on your phone and drink water after every two hours.
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Limit Processed Foods
Limit your consumption of packed foods, sugary snacks, and drinks. "These items tend to be high in calories, unhealthy fats, and added sugars, which can hinder weight loss efforts," Jawa concluded.
[Disclaimer: The information in this article is provided by a registered medical practitioner. However, we recommend you consult your healthcare provider for accurate diagnosis and treatment.]
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