Large, excessively heavy breasts can cause a number of physical and emotional problems from back and neck pain to extreme self-consciousness. There is no method, short of breast reduction surgery, that will cause a person to lose weight only in their breasts. However, a regular regimen of a healthy diet combined with proper exercise can help a person lose weight all over, which will include weight loss in the breasts.
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Things you need
Determine to eat a healthy weight loss-focused diet. According to the American Heart Association, effective weight loss involves changing your mindset, eating well and exercising more. Making simple changes where possible can trim your overall calorie intake. For instance, substituting fat-free for whole milk saves around 65 calories per glass. Check nutritional labels carefully. Many 'low-fat' products contain just as many calories as their full-figured counterparts. Adding high fibre vegetables, fruits and whole grains to your diet can help to make you feel full, and because they take longer to digest, they can keep you feeling fuller longer.
The breasts are composed primarily of fatty tissues and the number of fat cells in the breasts cannot be reduced apart from surgery. The only way to shrink the size of the breasts is to shrink the fat cells that make up the breasts. A healthy diet that reduces your calorie intake will help you lose weight. You will lose weight in your breasts in proportion to the weight lost by your body as a whole.
Begin an exercise routine. A well designed exercise routine should work all of the major muscle groups and should include both aerobic and anaerobic exercises. This will help your body establish a set point to increase its natural metabolism and will help you burn more calories which should accelerate weight loss in all areas of the body including the breasts. Aerobic exercises burn fat directly, however, to see significant results most people will need to work out for at least 20 minutes three times per week. Simple aerobic exercises that anyone can do at home without special equipment include jumping jacks, going for a brisk walk or walking up and down the stairs.
Tone the pectoral muscles that lie beneath the breasts with spot exercises, which are designed to work a specific set of muscles. Anaerobic exercises such as push-ups and doing bench presses are examples of spot exercises that tone the muscles of the chest including the pectorals. Anaerobic exercises do not burn much fat by themselves. However, these types of exercises will help to build lean muscle, which burns fat more efficiently. Strengthening and toning the pectoral muscles will help to lift and support the breasts, making them appear firmer, and the additional fat that is burnt as a result will reduce the size of the breasts.
Diet and Exercise
Tips and warnings
- Always consult your physician prior to beginning any diet or exercise routine.
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