How to Make Breasts Smaller: Effective Natural Ways that Really Work

How to Make Breasts Smaller

Some women want to make their breasts smaller (or at least appear smaller) for aesthetic or medical reasons. Having large breasts can make a woman feel uncomfortable and very self-conscious. Having a large chest can also make exercising difficult and even painful. You may also find it difficult to find clothes that fit you.

Although there are many invasive ways of reducing the size of breasts, this article looks at some natural ways of making breasts smaller without surgery. Although results won’t be instantaneous, some of these natural methods may help you drop a bra size.

First of all, let’s look in more depth why many women look for ways to make breasts smaller.

Why Some Women Want Smaller Breasts

Many women have naturally large breasts and, while this isn’t in itself a bad thing, large breasts can make certain activities more difficult.

For example, many large-chested women would like smaller breasts to make exercising more enjoyable. The Journal of Physical Activity & Health reported that breast movement during exercise can be painful, embarrassing and be a barrier to working out at the gym. In fact, breast size was one of the biggest physical factors hindering women to be more physically active.1

Another reason why some women look for ways to reduce breast size is that breasts tend to increase in size after the menopause. A study published in the journal Maturitas found that on average, 20% of women experience an increase in breast size once they reached the menopause.2

The above study also found that weight gain is also associated with larger breasts. So, as well as losing body weight, dieting and exercise can also help to lose breast weight.

Natural Ways to Make Breasts Smaller

Before looking at some of the natural ways to drop a bra size and get smaller breasts, it’s important to remember that breast shape and size is influenced by your genes. A study published in the journal BMC Medical Genetics found that there were around 7 genetic factors that are associated with breast size.3

However, there are some natural ways to make your breast smaller that may just work for you.

Exercise to reduce breast size

If you are looking to reduce the size of your breasts, then exercising can help to gradually lose weight from your breasts. The shape and size of your breasts are largely determined by the amount of fat in them. Exercising regularly can help you lose fat throughout your body, including your breasts.

Dr. Travis Saunders on reported that fat tissue makes up the largest proportion of the breast. It was found in a study that weight loss can cause breasts to become smaller because of a reduction of fat in the breasts.4

Aerobic exercises to make breasts smaller

Because exercising is a great way to lose total body fat, you should see a reduction in breast size at the same time. The best kind of exercises to lose weight in breasts are ones that boost your metabolism. So, exercises like brisk walking, running and riding a bike help to boost cardiac output and help you lose weight to get smaller breasts.

In my article on how much walking you need to lose weight, you will find how walking boosts weight loss and helps to get rid of excess fat, including fatty tissue from your breasts.

Strength training exercises to make breasts look smaller and firmer

Along with cardiovascular training, you should also add specific strength training exercises to help build and tone your pectoral muscles, which are located in your chest. Certain strength exercises such as bench press, and chest squeeze can help you tighten up the chest muscles and possibly make your breast look smaller and firmer. You can read my article about the best exercises to help firm and lift your breasts, which includes detailed illustrations and step by step instructions.

Eat healthily

Enjoying a healthy diet will help you lose weight and may make your breasts smaller at the same time. In fact, exercising and enjoying a diet with lots of fruits and vegetables is a great way to stay in shape and prevent weight gain.

It’s important to choose a healthy diet that fits with your lifestyle. Dr. Michael Dansinger on WebMD provides some helpful guidelines on healthy eating to lose weight. He recommends that healthy diet should have a balance of protein, fat, carbohydrates, vitamins, and minerals.5

The goal of dieting to lose weight should be to consume fewer calories than you burn. If you stick to a well-balanced healthy diet, you should see that you shed extra pounds and your breasts may become smaller as well.

You can also try some of my 12 simple and effective lifestyle tweaks to help you lose weight and boost your general health. Among the easy ways to shed extra fat mentioned there are drinking water before each meal, increasing protein intake at breakfast, and eating slower.

Eating a healthy diet may help shrink the size of your breasts and your waistline at the same time.

Wear a sports bra

Wearing a sports bra is another way to reduce the size of your breasts. While a sports bra won’t make your breasts physically smaller, the extra support will help to give them a smaller appearance. In fact, if you have large breasts, wearing a sports bra will give you the confidence to start exercising to lose weight.

The National Health Service recommends that women should wear a sports bra during exercise. A well-fitting sports bra can help to reduce breast pain and give you the support you need. You can also try a compression sports bra. This will push your breasts against your chest and flatten your chest.6

You should make sure that your bra fits you properly. In fact, wearing a bra that doesn’t fit is one of the main reasons why women develop sagging breasts.

Wear a minimizer bra

Minimizer bras work by squashing or flattening your bust across your chest and into your armpits which makes your breast look smaller. A minimizer bra helps to reduce breast projection for a more flattering silhouette under clothes. It is important to wear the correct minimizer bra – if it’s too loose it will make you look wider.

A minimizer bra does not actually reduce the size of your breasts. Rather, it minimizes your breasts’ projection. Instead of pointed breasts, a minimizer bra changes the breast shape to a more firmly held mound. But you need to be aware that the result is usually that your natural breast shape will be distorted.

One issue with wearing a minimizer bra is that it compresses your breasts which may affect blood circulation and create other side effects such as under breast rash. So it’s best to wear a minimizer bra for a short duration.

Come off or change contraceptive pill

There is a correlation between taking the contraceptive pill and breast size. Due to the action of the hormones in the contraceptive pill on tissues in the body, which include breast tissue, there can be a wide range of side effects from taking the pills. Among these side effects, one of the most common is breast tenderness or enlargement.

A study by the American Journal of Epidemiology found that estrogen levels in the pill can cause breasts to grow larger.7 Of course, breasts change in size during the menstrual cycle, however taking oral contraceptives were associated with larger breast sizes.

You may wish to discuss with your doctor alternative contraceptive method or switching to a low dosage hormone contraceptive pill, that is unlikely to cause significant changes in breast size.

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Article Sources

  1. J Phys Act Health. 2015 Apr;12(4):588-94.
  2. Maturitas. 2004 May 28;48(1):51-7.
  3. BMC Med Genet. 2012 Jun 30;13:53
  4. PloS. Everything you wanted to know about breast fat.
  5. WebMD. Healthy eating for weight loss.
  6. NHS. How a well-fitted sports bra can reduce breast pain.
  7. Am J Epidemiol. 1997 Apr 1;145(7):571-80.

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