Natural Ways to Reduce Your Breast Size

Updated on April 16th, 2020
how to reduce breast size

While a number of women wish to be generously endowed in terms of their breast size, large breasts can actually be an inconvenience. Big boobs can cause back, shoulder, or neck pain and you could even develop rashes and infections under the breast!

Did You Know?

An average US woman wears a 40D size bra, which is equal to about a total breast weight of 2 kilos!

Unfortunately, you have no control over your breast size. The size of your boobs is determined by the following factors:

  • Genetic constitution
  • Bodyweight
  • Age
  • Hormones
  • Medication

Large breasts can also make women self-conscious. Thus, here we will be discussing how to reduce breast size so that you can lead your life with confidence.

Exercises for Breast Size Reduction

Breast reduction exercises can help strengthen the inner muscles, which are located under the breasts. The exercises to reduce breast size help in shedding breast fat which is responsible for making breasts large, pendulous, and saggy. Losing breast fat will contribute to perkier breasts.

Here are a few strength-training, cardio, high-intensity exercises to make breasts smaller:

  • Pushups: as they tighten and tone the chest muscles.
  • Power Walking: boosts metabolism and helps lose overall body fat.
  • Wall Press: strengthens the chest muscles
  • Stair Climbing: helps lose body weight

There are nearly eight different types of nipples, including, regular, flat, puffy, inverted, and unilateral. And they are all very normal!

Follow a routine of the exercises mentioned below to observe a noticeable decrease in your breast size:

  • Jogging/Running: 20 to 30 minutes in a day
  • Pushups: 15 to 20 reps
  • Swimming: 20 minutes
  • Yoga: Practice for at least 30 minutes while holding each position for about 20 seconds

how to reduce breast size

Smoking can cause your breasts to droop!


If you are wondering how to make your boobs smaller, then the following foods can help you with your goals:

1.  Ginger


Ginger can help you make your boobs smaller in the following way:

Why Does it Work?

Ginger is capable of stimulating the body’s metabolism and helps burn the excess fat present in the body. Hence, regular consumption of ginger will help in your quest for how to get rid of breast fat.

Materials Required

  • An inch of ginger
  • A cup of water
  • A teaspoon of honey (optional)


  1. Bring the water to a boil. Grate the ginger and add it to the water.
  2. Allow the water to simmer for about 3 to 5 minutes.
  3. Cool the liquid, add the honey, and drink it.


Drink this mixture at least thrice a day.

[ Read: Increase Breast Size Naturally ]

2. Flaxseeds

Flaxseeds are rich in fiber and fatty acids like omega-3 fatty acids, which cannot be synthesized by the body.

Why Does it Work?

The omega-3 fatty acid content present in flaxseeds can help in regulating hormones(1) like estrogen. As estrogen is responsible for controlling your breast size, reduction in estrogen levels(2) will help reduction in breast size.

Materials Required

  • A tablespoon of roasted flaxseeds


  1. Consume the roasted flaxseeds.

NOTE: Alternatively, you can incorporate flaxseeds in your diet through flaxseed milk or flaxseed flour or ground flaxseed egg replacer, which is all available online or at local stores.


Eat the roasted flaxseeds about 2-3 times a day.

[ Read: Reduce Breast Pain Naturally ]

You can Buy Flax Seeds online

3.  Green Tea

As green tea helps in losing bodyweight, it doesn’t come as a surprise that it also features in our list of how to lose weight in your breasts.

Why Does it Work?

Green tea can help with reducing breast size as they burn the fat tissues present in the breast. The antioxidants present in green tea boost the body’s metabolism(3), which helps in losing boob weight.

Materials Required

  • A teaspoon of green tea
  • A cup of water
  • A teaspoon of honey (optional)


  1. Bring the water to a boil and add the green tea leaves to it.
  2. Let it simmer for about a minute and take it off the heat.
  3. Strain out the mixture and let it cool. You can stir in the honey at this stage.
  4. Now drink.


For best results, follow this routine daily.

[ Read:  Green Tea Health Benefits ]

The areolas (nipples) change color during sexual arousal!

4.  Fish Oil

Fish Oil benefits

Fish oil and fish oil supplements can not only help you lose overall weight, but it also helps you lose breast fat.

Why Does it Work?

The Omega-3 fatty acid content of fish oil possesses anti-estrogen qualities, which bring down the estrogen levels. Once the estrogen content begins to ebb, you will notice that the size of your breasts also begin to reduce.

Materials Required

  • 1000 mg fish oil supplements


  1. Consume the fish oil supplements as per package instructions.

NOTE: Alternatively, you can consume a portion of cooked fatty fish every second day.


You can have fish oil supplements daily.

You can Buy Fish Oil online

Useful Tips

Now that you know how to lose boob weight, if you wish to get started and have smaller, perkier breasts, here are a few tips that you must follow:

  • Follow a healthy diet, which includes fruits, vegetables, meat, and fish. Avoid calorie-dense foods that may contribute to weight increase.
  • Stay off highly processed foods, sugary foods and drinks, and soda.
  • Consume adequate amounts of water to detoxify your body.
  • Maintain a healthy weight.
  • Wear a perfectly fitting bra that offers full coverage.
  • Follow and stick to an appropriate exercise regimen.

Whether the size of your breast has increased due to sudden weight gain or pregnancy, you can easily lose boob weight at home. Follow the tips and home remedies mentioned above as they will help reduce your breast size. Once you make following a good diet and regular exercise a habit, you can watch the kilos being shed off your boobs.

[Read: Natural Remedies for Sagging Breasts]


Here are the answers to the questions that you may have about reducing your breast size

1. How to reduce breast size without surgery?

A number of home remedies, exercises, and dietary considerations have been mentioned above, which will help you lose breast fat and reduce your breast size without surgery.

2. Does my bra affect my breast size?

While a bra does not change your breast size, you could try a minimizer bra which will make your boobs appear smaller. Further, finding a well-fitting bra can give an illusion of a flatter chest and can also add to your comfort. Certain bras come with support straps, which reduce back and neck pain that come with big boobs.

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