How to Get Rid of Excess Breast Fat

Tone down your breast size with a healthy diet and plenty of exercise.
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Female breasts contain fat, which means that many women experience an increase in size with weight gain. You can't spot reduce your breasts, but combining cardiovascular exercise with strength training moves that target your chest and a low-calorie diet helps you lose weight all over while also toning your muscles. Your chest muscles, which are beneath your breasts, are sometimes called your pectorals and working them regularly helps keep the area slim and defined. Talk to your doctor before starting a new diet and exercise routine.

    Cut 500 to 1,000 calories from your daily meal plan. This helps you lose 1 to 2 pounds in a week, including in your breasts. Choose a variety of foods from each food group, which offers satiety and essential nutrients, without overloading you with calories. Avoid high calorie foods, such as fast food, fried food, frozen dinners, candy, soda, cake, chips and packaged snacks, which aren't conducive to weight loss or good overall health.

    Engage in 150 to 300 minutes of cardiovascular exercise each week. This type of exercise burns calories for weight loss, including in your breasts. Anything that elevates your heart rate works well, including jogging, swimming, biking, dancing and organized sports. Spread exercise time out throughout the week to keep your metabolism going.

    Include at least 12 dumbbell presses, two or three times each week. This move targets your pectoral muscles, helping lift and tone the area around your breasts. To do the exercise, lie on your back on a weight bench or stability ball. Plant your feet firmly on the ground for balance. Hold a dumbbell in each hand, palms facing forward and elbows bent to a 90-degree angle. Lift the dumbbells by straightening your elbows. Hold the position for a second or two before lowering the dumbbells to the starting position to complete one press.

    Add at least 12 pushups to your routine, two or three times per week. In addition to helping slim your breast area, this move works your shoulders and arms as well. To do a pushup, place your hands under your shoulders with your arms straight and extend your legs behind you, resting on your toes. Lower your knees to the ground, if needed. Slowly lower your body until your elbows reach a 90-degree angle. Push your body back up to complete one repetition.

    Do at least 12 chest presses, two or three times each week. Position your body on the press machine, back firmly pressed against the rest and handles at shoulder height. Grasp the handles with your palms facing out. Press the handle forward until your arms are straight, but your elbows aren't locked. Slowly return to the starting position to finish one chest press.

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