If you've started to notice some bulging around the edges of your bra, it may be time to get your fat levels in check. Although there's no remedy that melts padding in specific body regions, a solid diet and home exercise program can help you reduce fat all over, slimming your chest proportionately. You can also create a fitter, more muscular appearance with at-home resistance moves that target chest muscles.
The most effective "cure" for excess fat is to choose healthy, low-calorie foods and eat them in sensible portions. You lose weight by consuming fewer calories than you burn, which for most women means eating 1,200 to 1,500 calories per day, according to the University of Minnesota Medical School. Focus on eating a colorful assortment of fruits and vegetables along with whole grains like brown rice and oatmeal and low-fat proteins like soybeans and egg whites. Keep a food journal to catch any weaknesses in your eating plan and help promote accountability.
After diet, the next-best thing you can do for your weight is get 30 to 60 minutes of cardio five days per week -- and you don't need a gym membership to accomplish this. If you're able to exercise outdoors, try brisk walking or running. If you'd rather stay inside, pop in an aerobics video, jump rope or jog in place. The more vigorous the activity, the more calories you'll burn and the faster you'll lose weight; however, beginners should start with gentle activity, such as walking or low-impact aerobics, to avoid burning out or suffering injuries.
Cardio may incinerate calories more quickly, but only resistance training can provide a toned chest area, making you appear more fit even without fat loss. Pushups are the go-to home exercise for chest muscles; perform them with your knees bent or with your hands on your bed if the regular version is too tough at first. Toning just one area can lead to imbalance, so ensure healthy posture and strength by performing exercises for the rest of your body, as well. Try squats, crunches, planks and other body weight moves, or invest in some dumbbells for weighted activities. Aim for two to three resistance sessions per week.
Reducing Breast Size
Be warned that as the fat around your breasts diminishes, your cup size is likely to shrink as well. Along with connective tissue, glands and milk ducts, breasts are largely made of the same type of adipose tissue as the fat that you want to shed. In fact, breast fat is often the first to go for women on weight loss plans, according to ShapeFit.com.
- University of Minnesota Medical School: Weight Loss Recommendations
- ExRx.net: Starting on the Right Foot
- Centers for Disease Control and Prevention: How Much Physical Activity do Adults Need?
- Cancer.gov: Breast and Lymphatic System Basics
- ShapeFit.com: Workout Questions - Best Exercises To Reduce Breast Size
Nina K. is a Los Angeles-based journalist who has been published by USAToday.com, Fitday.com, Healthy Living Magazine, Organic Authority and numerous other print and web publications. She has a philosophy degree from the University of Colorado and a journalism certificate from UCLA.