How to Reduce Breast Size

Create a calorie deficit. To lose weight, you need to create a “calorie deficit”. Calories are the body’s energy and when you eat fewer calories, the body is forced to burn fat. You can create a calorie deficit by adjusting your activity level with your diet and vice versa, or by adjusting both little by little (this is the healthiest option).

• Only temporary calorie reduction. After reaching your target weight, you need to balance your calorie intake with your activity level.

Reduce consumption of salt, fat and sugar. The best first step is to limit the amount of salt, unhealthy fats and sugar in your diet. Salt causes the body to retain water and bloat, sugar contains empty calories that make you hungrier, and the negative effects of fat need no further explanation.

• Salt is abundant in canned broths, many meats (mostly hot dogs, bacon and hot dogs), pizza, chips, and many other foods. You need to limit your salt intake to less than 2300 mg per day, but don’t cut it out completely, as salt is needed for the body to function properly, especially when you start exercising.
• Sugar is in candy, of course, but sugar is also found in many coffees (like Starbucks), soft drinks, and fruit juices. Even eating too much fruit provides excess sugar.
• Unhealthy fats are trans fats and saturated fats, found in red meat, butter, mayo, and fried foods. Good fats, such as unsaturated and polyunsaturated fats, are healthy and are found in foods like fish and nuts.

Increase nutrient-rich foods. Nutrient-rich foods help you feel full naturally even when you eat less. However, just switching to a diet rich in vegetables is not enough, for example, a stalk of celery has a far different nutritional value than a broccoli bud.

• Nutrient-rich grains include oats, quinoa, barley, and brown rice. If you buy bread, buy one made with whole grains, not multi-grains. Whole grains are healthier, while multigrain breads have no superior nutritional value compared to white bread.
• Nutrient-rich vegetables include lemons, cranberries, bananas, kale, spinach, broccoli, asparagus and Brussels sprouts.
• The best sources of protein are chicken, fish, eggs, nuts and beans. These foods are low in unhealthy fats and are still rich in the amount of protein needed to fuel exercise and daily activities.
• Healthy dairy products include fat-free white yogurt (with some fruit added), cottage cheese and fat-free milk.

Adopt a balanced diet. Not only need to eat healthy food, but you need to eat the right amount. The body needs carbohydrates from whole grains, vitamins and fiber from vegetables, a certain amount of protein as well as low-sugar fruits and dairy products. You should read up on official recommendations on how to balance your diet, while avoiding crash diets (i.e. eating only one food group or a limited number of food groups). The body needs all of these food groups to stay healthy.

Eat small portions. Most of us eat too much at once. Eating too much will cause your stomach to expand and make you feel hungry, even if your body doesn’t need more food. You should use a small plate instead of a large plate to help divide the food properly. If you’re still hungry 15 minutes after finishing the first plate, you can eat another half of the previous plate.

• Knowing how to “communicate” with your body is very important. You have to know how to analyze feelings, try to see if you are still hungry. Feeling full and feeling so full that you can’t eat more are two different things. Eating too much will make you forget how to feel right.
• Avoid eating out in restaurants and if you do, ask for takeout bags. Most restaurants serve too much food for one person. Or another way is to order only the appetizer, because the serving of the appetizer is just healthy enough.

Eat often. You will feel less hungry if you eat regularly. ^[1] Eating multiple times is also beneficial for metabolism, because this is a way of eating that is suitable for the human body (like prehistoric people who specialized in foraging). Eat small frequent meals throughout the day to help keep your daily calorie intake low.

• For example, eat a small bowl of oats in the morning, a banana at 10 a.m., a chicken sandwich for lunch, a bowl of cottage cheese and a slice of bread for an afternoon snack, and a salad for breakfast. dinner.

Exercise the whole body. You need to know that some diets, trainers, and exercises may promise to lose fat in one part of the body, but that is either a lie or a lack of understanding. You can’t get rid of body fat through exercise. Instead, you must lose fat overall, even if you just want to lose belly fat or reduce breast size. You have to work your whole body if you want to reach your goal.

• This is the reason that exercise and diet do not help reduce the size of your breasts when you are already slim, because the body has already burned as much fat as it can.

Walk more. You don’t have to be at the gym 10 hours a week to lose weight. Instead, you can increase the amount of calories your body uses by increasing your overall activity, and walking is simply the best way. Walking for at least 15 minutes at a time, for a total of at least 30 minutes a day can lead to significant weight loss.

• To increase walking, you should stop taking elevators and escalators and should take the stairs.
• Another basic way to exercise is to walk where you want to go. Choose the furthest parking spot in the mall or at work or school and take the opportunity to walk.

Burn calories through daily activity. You can easily burn extra calories by exercising while doing your normal activities. Use a standing desk or a desk with a built-in treadmill, sitting on an exercise ball instead of a chair. You can also incorporate some exercise into your daily routine, like doing squats while waiting for food to warm up in the microwave or before going to bed. Every little exercise is helpful.

Exercise while commuting. Exercising while commuting is another way to incorporate exercise into your daily routine. You can cycle to school or work, walk to the grocery store, or walk or jog to work (if there’s room to shower after a run).

• For too long distances, you can take a bus for one part and then cycle or jog the rest of the way.

Apply highly effective exercises. Many people often lose strength when exercising because choosing exercises like sit-ups are difficult and ineffective, making it take a long time to see results. Highly effective exercises will take up only a small amount of your day, making it easier for you to practice regularly and still get impressive results.

• Highly effective exercises include squats, planks, and burpees. You can read the article on how to do this exercise.

Stay motivated. Staying motivated is essential for exercise to be effective because you need to practice regularly and for a long time. A 30-day diet and workout regimen works in the short term, but the fat (and big breasts) returns quickly. So you need to stay motivated by doing exercises that you enjoy, in a way that you can at least incorporate them into your lifestyle in a sensible way.

• To increase the effect, you should listen to music while exercising or practicing with friends. These tips will help you get “in the mood” to exercise more and stick to your workout plan.

Wear a sturdy sports bra. Wearing a high-quality sports bra with maximum support is the most basic way to comfortably support and reduce breast size. You should buy bras from reputable brands to get the best results. Poor quality sports bras will break down quickly and stop working.

Wearing a bra helps to reduce breast size. You can also buy regular bras that “reduce” your breasts, making them appear larger. This bra is called the Minimizer Bra. Choose a good quality bra from a reputable brand. Note that the Minimizer Bra only works for bust sizes C-DD.

Make sure to wear a supportive bra that fits your body. Just a compact bra of the right size will provide the same effect as the expensive Minimizer Bra. Wearing a bra that fits your body is also more comfortable, and this advice is generally helpful.

• An estimated 80% of women wear the wrong bra size. ^[2]

Try breast binding. If you’re desperate and find other methods don’t work, you can try breast binding. Absolutely do not use elastic bandage (Ace Bandage) to bind the chest, because this type of bandage is used to wrap sprained joints and bones. Therefore, using elastic bandages to bind the chest can cause damage to the ribs and lungs. Instead, to be on the safe side, you should buy a Chest Binder for transgender people.

• Regardless of the type of bandage you use, you should not bind your breasts for more than 6-8 hours.
• This trick doesn’t work for very large breasts, but it’s best only for bust sizes B-DD (US size). This method does not significantly reduce the size of larger breasts.