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How to Get Rid of Breast Fat

Updated June 13, 2017

Many women want bigger breasts, but when you have them, they can really weigh you down. Some people collect fat around their stomachs or thighs, and others collect fat around their breasts. Having big breasts limits the clothes you can wear, and can make you feel awkward in a swimsuit, but by following some simple weight-loss rules, you can reduce your big chest, and might even drop a bra size or two.

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  1. Start moving. Engaging in cardiovascular activity is a guaranteed way to shed pounds, whether you choose running, swimming, uphill hiking or a team sport such as soccer or badminton. The U.S Department of Health and Human Services recommends engaging in at least 75 minutes of high-intensity and 150 minutes of low-intensity cardiovascular activity every week. Note that for weight loss, you may have to do more. To achieve this easier, break up workout time into ten to fifteen minute bursts of activity, but make sure you increase your heart rate.

  2. Do push-ups. It may seem like torture, but the humble push-up tones your chest as well as your arms and shoulders. Face the floor with your arms straight and your hands flat on the floor beneath your shoulders. Spread your weight between your hands and your toes, which should be pointing toward your shins. Keep your body rigid and contract your abdominal muscles, keep your head aligned with your spine and straighten your arms to push up slowly, while exhaling. Gently inhale, bend your elbows, keeping them close to your sides, and ease back down. Repeat in sets of ten or fifteen.

  3. If classic push-ups are too hard, kneel on the floor with your hands flat on the floor beneath your shoulders. Follow the same procedure as before. This will not have as much impact as the full push-up, but after practicing the half push-up for several weeks, you will find the full push-up easier to do.

  4. Do some chest contractions. Lie on your back with your arms extended out to the sides. Hold weights in each hand, or substitute weights with some food cans. Ensure both hands hold the same weight. Contract your chest, and slightly bend your elbows, then bring your arms together in front of you, so the weights touch.

  5. Eat properly. Breast fat is essentially excess fat that your body doesn't need. By consuming the right foods and calories for your daily needs, you will not store as much fat. Avoid baked and fried foods, opting instead for plenty of fresh fruit and vegetables, legumes and whole grains. Not only will you feel full longer, you will be energised from the added vitamins and minerals in your diet.

  6. Tip

    Don't do too much too quickly. It is easy to lose weight, but just as easy to put it back on. By making slight lifestyle changes, you will lose the weight and keep it off. Keep active by walking or cycling to work, choosing the stairs over an elevator, and getting up and moving around every few hours if you can.

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About the Author

Laura Parr began her professional writing career in 2008 contributing to websites such as Travelbox, 1stop and Traveldojo. She now writes health and fitness-related articles. Parr earned a diploma of adult nursing from the University of Brighton, followed by a postgraduate certificate in public health from the University of Manchester.

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