There are many reasons that cause you to want to reduce your chest circumference. Large breasts cause some serious problems, including back pain, poor body shape, and breathing problems. In addition, large breasts are more likely to have more cases in the future. If you have large breasts and want to make a change, start from step 1 below to reduce your bust size.
Step
Part 1 of 4: Talking to the Doctor
Step 1. Check your medication
Some medications, especially hormonal medications like birth control, can increase the size of your bra cups! If you are on any of these medications, talk to your doctor about other alternatives.
- A good non-hormonal birth control is spiral birth control, which is good for 7-10 years.
- Keep in mind that other hormonal factors can also increase your bust size, such as pregnancy and breastfeeding. It usually doesn't last long and shouldn't be fought.
Step 2. Check for breast cancer
If you are over 35 years of age, or even if you are younger, breast cancer can be more likely to occur in breasts that are not the right size. If one breast looks significantly larger and if you feel a lump, see a doctor.
Step 3. Ask for treatment options
Discuss with your doctor about medical ways that can be done to reduce chest circumference. There are treatments and traditional methods that can help, but usually only if the previous method has been used.
Step 4. Consider chest reduction surgery
Don't worry about surgery if you are young. You struggle now, but in time you will love your body and breasts. Surgery should only be performed if the breast is causing pain and back or neck problems. However, this is only an option and may be covered by health insurance (depending on the situation).
Step 5. Realize that exercise is necessary
If you have no particular problem with large breasts, then the most likely solution is to lose weight. If you are already thin, then this is not necessary. If you are actually overweight, then the diet will not only make a significant change in chest circumference but will also improve your general health.
You'll find advice on how to lose weight in a healthy way in the next section
Part 2 of 4: Changing Your Diet
Step 1. Cut calories
To lose weight, you have to cut calories. Calories are the body's fuel, and when you eat fewer calories your body is forced to burn fat. You can do this by adjusting the activity level on the diet, or the diet on the activity level, or doing both (this is the best option).
The calorie reduction is only temporary. Once you've reached your desired weight, you'll need to match your calories to your activity level
Step 2. Reduce salt, fat and sugar
It is best to reduce salt, saturated fat, and sugar in your diet. Salt causes the body to bind water, and sugar contains calories that make you hungrier, and fat.. well there's no need to explain.
- Salt can be found in canned stock, meat (hot dogs, salami, and bacon, mostly), pizza, potato chips, and other foods. The sodium you consume should be no more than 2300 mg per day. Do not trim it all, after all salt is also needed so that the body can work better, especially during exercise.
- Sugar can, of course, be found in candy, but you can also find it in well-known coffee brands (like Starbucks), sodas, and juices. Even eating too much fruit is not good either!
- Bad fats such as trans fats and saturated fats can be found in red meat, butter, mayonnaise, fried foods. Good fats, like unsaturated fats, are good for you and can be found in fish and nuts.
Step 3. Eat nutritious food
Eating nutritious foods will help you feel full rather than eating less. Eating only fruit and vegetables will not be enough: there is a big difference between celery and broccoli.
- Nutritious whole grains such as oatmeal, quinoa, and brown rice. If you're buying bread, make sure it's whole grain bread. Whole-grain bread is much healthier, with no added nutrients than regular bread.
- Nutritious full of vegetables and fruits such as lemons, cranberries, bananas, kale, spinach, broccoli, asparagus and Brussels sprouts.
- The best proteins are chicken, fish, eggs, nuts and seeds. These foods do not have bad fats, because even though you have to regulate protein, you also still need energy to move.
- The best dairy products include nonfat plain yogurt (mix with fresh fruit), cottage cheese, and nonfat milk.
Step 4. Have a balanced diet
You don't just need to eat healthy food; but you also have to eat in appropriate portions. Your body needs carbohydrates from whole grains, and vitamins and fiber from vegetables, as well as protein, and fruit and dairy that are not too high in sugar. just. Your body needs all food groups to stay healthy!
Step 5. Eat smaller portions
Most people eat too much. Eating too much can widen your stomach and make you hungry, even when your body doesn't need food anymore! Use small plates to help you control your portions. If you're still hungry 15 minutes after you eat, then you can eat half more.
- It is important to learn how to communicate with the body. Analyze how you feel. Are you really still hungry? There is a big difference between satiety and satiety, but we can train ourselves to control it.
- Avoid eating out, and if you eat out, pack it up. Many restaurants serve too much food in one serving. Another option is to eat only appetizers. This is usually a little closer to a healthy meal.
Step 6. Eat more often
Eating more often can help reduce hunger. It's good for your metabolism too, because this is how humans are designed to eat. Eat smaller meals more often to help you keep up with your daily calorie count.
For example, have a bowl of oatmeal in the morning, a banana at 10 a.m., and a turkey sandwich for lunch, a bowl of cottage cheese and a slice of bread for an afternoon snack, and a salad for dinner
Part 3 of 4: Exercising
Step 1. Move the whole body
It's important to understand that some types of diet, exercise, and exercise promise that fat will be lost in only one area: this is all a lie. It's impossible to just lose body fat through exercise. All you have to do is get rid of all that fat. The same thing applies when you want to shrink your stomach and chest circumference. You just need to exercise to reach your goals.
This is why if you're already pretty thin, exercise and diet can't reduce your bust size. Your body has already burned as much of that fat as it can. If you are already too thin, then exercise and diet can not reduce the size of the chest circumference. Your body is already burning as much fat as possible
Step 2. Walk more
You don't have to spend 10 hours a week at the gym just to lose weight. You can increase your body's use of calories simply by being more active, and the easiest way is to walk. Walking for at least 15 minutes for 30 minutes a day can play an important role in losing weight.
- The best way to walk is not to take elevators and escalators, instead, use the stairs.
- Another basic way is to walk further towards where you are going. Choose the farthest parking spot in the mall or at the office or at school and take the opportunity to walk.
Step 3. Burn fat through daily activities
You can easily burn calories by exercising while doing activities. Buy a treadmill desk or sit on an exercise ball instead of a chair. You can also do regular exercise, such as doing squats while waiting for the microwave or before going to bed. All the little things help!
Step 4. Exercise as part of transportation
Exercising as a way to get here and there is a good way too. You can cycle to work or school, walk to the supermarket, or walk/run to work, if you have time to change clothes afterwards.
If your distance is long, try taking the bus and then cycling or running to continue the rest of the distance
Step 5. Perform efficient exercise
Many people lose energy because they do sit ups, which are hard to do and don't work efficiently, which means it takes time to see results. Efficient exercise takes up less time in your day, but is easier to do consistently, but still shows amazing results.
Efficient exercises, including squats, planks, and burpees, will also be described in this article
Step 6. Stay motivated
Staying motivated is very important to keep exercising because you have to be consistent and you have to do it over the long term. The 30-day diet and exercise plan will only last a short time but the fat (and big bust) can come back again. Stay motivated to do the sport you love so that it becomes at least a part of your lifestyle.
As an encouragement, listen to music when you exercise or exercise with a partner. This can help you get excited and stick with the original plan
Part 4 of 4: Reducing Appearance
Step 1. Use a sports bra
A quality sports bra can be the most basic way to maintain bust circumference and reduce it while still feeling comfortable. Buy a reputable brand for good results. A low-quality sports bra won't last long and won't work.
Step 2. Use a reduction bra
You can give a normal bra that is able to give a small look at the bust so it doesn't make it look big. This bra is called a bra to shrink. Once again, it is the good quality of a certain brand that must be worn. This bra is usually useful for those with a C-DD circumference.
Step 3. Make sure to use the right bra
Use a bra that fits the size will give the same effect as a bra that is useful for giving a small impression. This bra will provide more comfort than other options and is certainly the most recommended.
Approximately 80% of women wear the wrong bra size, for example
Step 4. Try chest bindings
If you're really desperate that other options aren't working, you can try a chest bandage. Never use an elastic bandage to cover it, as this can cause sprains and can damage the ribs and lungs. Use dressings that are made for transgender people, which are safer.
- Whatever you wear, don't wear it for more than 6-8 hours.
- This method will not work on women whose breast size is really large. This method only works on those who are B-DD size. Sizes larger than that usually don't work.
Step 5. Avoid uncomfortable clothing
Of course, never wear anything uncomfortable just to keep up with the trends. You have the right to wear what you like. But with a little adjustment you can still be stylish by covering the size of the chest.
- Avoid wearing clothes that are too tight, although you should also wear clothes that fit your body shape (not too loose).
- Avoid wearing pieces of clothing that accentuate the shape of your chest, such as shirts with low slits that show your bust size.
- Instead of wearing these clothes, try to show more of the waist. This will make the breasts look smaller.
Tips
If you're not sure whether a particular exercise can help reduce chest circumference, ask your exercise instructor
Warning
- Birth control pills work by releasing hormones into the body, these hormones have the effect of increasing breasts. If you are a woman on a family planning program and do not plan to stop it, then discuss with your doctor about other alternatives.
- When you reduce the size of the bust, make sure it decreases little by little. A drastic reduction in size can have an impact on enlarged muscles, skin and breasts that are not tight. Try not to lose more than 0.9-1.4 kg per week.
- Wrapping your breasts for even a few hours can damage your ribs. Do not do this.[citation needed]
