How To Reduce Breast Size: 10 Natural Remedies

The breasts are sensitive to weight changes, and it is quite common to go up a cup size after gaining some pounds. This can cause undue pressure on them, so learning how to reduce breast size may be beneficial in the long run. If you are trying to make your breasts look more firm without going under the scalpel, you may try the tips discussed in the article. Scroll down to learn more.

What Are The Factors That Affect The Breast Size?

Several factors determine the size of your breasts:

• Genetics: Your genes play a major role in determining factors like skin elasticity and tissue density, which may impact the shape and size of the breasts. A twin study found that about 56% of the variation in bra cup size can be linked to heredity. While some of these factors can be credited to body weight, most of the genes—around two-thirds—are specific to breast size (1). It may also impact the strength of Cooper’s ligaments that support your breasts. These ligaments are collagen-based tissues that provide structural support across the breast.
• The Body Mass Index: Your body weight and BMI are also responsible for your breast size. People with high BMI generally tend to have larger breasts (2).

Each person’s body fat distribution is different, and while some people may have more body fat in their breasts, others may have less. A study published in the International Journal of Epidemiology, which was conducted on 33,790 subjects, found that there is an estimated 33% genetic correlation between BMI and breast size.

• Your Age: With age, the ligaments that hold your breasts can lose their strength and cause sagging (3).
• Breastfeeding: The number of kids you have and your history of breastfeeding has a connection with your breast size. When the breasts produce milk, they become heavy and tend to sag. Moreover, the weight gain during pregnancy may also affect the breast size and shape (3). According to a study that examined how pregnancy affects breast size and stiffness (tissue becoming less firm) in 5991 women, it was found that 21.8% of women reported a decrease in breast size, while 35.1% saw an increase. Most women (66.4%) experienced a decrease in breast stiffness, and only 5% reported an increase (4).

David Shafer, a double board-certified plastic surgeon, says, “ Breast tissue develops in response to hormones in the body. As people go through puberty, the estrogensⁱ  A group of hormones responsible for the development of female sex traits and the regulation of the reproductive system. stimulate the tissue to grow. This is seen in females as the breast develops and also sometimes in males resulting in gynecomastiaⁱ  Excessive growth of the breast glands in boys or men caused by hormonal imbalance or hormone therapy. . As women age, the breast tissue can change with pregnancy, hormonal changes, and weight loss and gain.”

Now that you are well aware of the different factors responsible for the shape and size of your breasts, let us look at how to reduce breast size and prevent breast sagging in some natural ways.

How To Reduce Your Breast Size Naturally

1. Fenugreek

You Will Need

• 3 tablespoons of fenugreek seeds
• Water (as required)

What You Have To Do

1. Soak three tablespoons of fenugreek seeds overnight.
2. Grind them the next day to form a thick paste.
3. Apply this paste evenly to both your breasts.
4. Leave it on until it dries and wash off.

How Often

3 to 4 times a week

Why This Works

Anecdotal evidence suggests that fenugreek seeds may prevent sagging, improve the firmness of your breasts, and reduce their size.

2. Flaxseeds

You Will Need

• 1 tablespoon of ground flaxseeds
• 1 glass of warm water

What You Have To Do

1. Mix both the ingredients and drink.
2. Alternatively, you can also add powdered flaxseeds to your favorite dish or juice.

How Often

Once daily

Why This Works

Flaxseeds have estrogen-reducing properties (5), (6). This hormone controls the growth of the ducts in the breasts. Hence, flaxseed intake may have some effect in reducing breast size.

3. Ginger

You Will Need

• 1 teaspoon of grated ginger
• 1 cup of water
• 1 teaspoon of honey

What You Have To Do

1. Boil the grated ginger for 5 minutes and strain the liquid.
2. Let it cool down. Add honey to it and drink.

How Often

3 times daily

Why This Works

Regular consumption of ginger helps in obesity management and may help reduce weight and associated risks (7), (8). This may have an overall impact on your body weight and help improve the look of sagging breasts. However, there are no studies to prove the efficacy of ginger in reducing breast size.

Quick Tip

If you want to replace the honey in your tea, agave nectar is an excellent substitute.

4. Green Tea

You Will Need

• 1 teaspoon of green tea
• 1 cup of water
• 1 teaspoon of honey

What You Have To Do

1. Boil the tea leaves for 5 minutes and strain the liquid.
2. Let it cool down, add honey to it, and drink.

How Often

3 times a day

Why This Works

Green tea may help reduce body weight and body mass index (9). Weight gain is one of the causes of increased breast size. Hence, reducing body weight may help reduce breast size.

5. Neem And Turmeric

You Will Need

• A handful of neem leaves
• 2 teaspoons of turmeric powder
• 4 glasses of water
• 1 teaspoon of honey (optional)

What You Have To Do

1. Boil the neem leaves for 5-10 minutes and strain the liquid.
2. Add turmeric and honey to it and drink it up.

How Often

Once daily

Why This Works

This remedy is especially useful if you are trying to lose breast fat after pregnancy or breastfeeding. Internal inflammation is associated with obesity and the deposition of fat. Neem and turmeric help overcome inflammation (10), (11). This may help reduce the breast size.

6. Garcinia Cambogia (Malabar Tamarind)

You Will Need

• 300-500 mg garcinia cambogia supplements

What You Have To Do

Consume 300-500 mg garcinia cambogia supplements after consulting your doctor.

How Often

3 times daily or as suggested by the doctor

Why This Works

Garcinia cambogia supplements can induce weight loss (12). This may help in overall weight management and obesity and also aid in reducing breast size. However, the supplements alone may not help. You have to exercise to reduce weight.

7. Fish Oil

You Will Need

Fish oil supplements (1000 mg)

What You Have To Do

Take the fish oil supplements as suggested.

How Often

3 times a week or as suggested by the doctor

Why This Works

Omega-3 fatty acids may help in weight management (13). This may also assist in reducing the breast size caused by pregnancy or weight gain. However, supplements alone may not help in weight loss. You must exercise to maintain a healthy weight. Also, do not consume any nutritional supplement without consulting the doctor.

8. Spinach

You Will Need

• 2-3 bunches of spinach

What You Have To Do

1. Prepare a spinach smoothie with almond milk and fruits of your choice.
2. Add some ice cubes to it and drink.

How Often

3 times a week

Why This Works

Spinach is known for its weight loss benefits (14). Consume this smoothie and workout to tone the muscles, reduce your weight, and improve the appearance of your breasts.

9. Lemon

You Will Need

• A lemon
• 1 glass of water
• 1 teaspoon of honey

What You Have To Do

1. Squeeze a lemon into the water and add honey to it.
2. Stir and drink.

How Often

Once daily

Why This Works

Lemon can significantly reduce body fat (15). Regular consumption of citrus fruits may help with fat loss, which may significantly reduce your breast size.

10. Mustard leaves

You Will Need

• 10-12 mustard greens
• A cup of mint leaves

What You Have To Do

1. Add mustard and mint leaves to your smoothie mix.
2. Blend and drink.

How Often

Twice a week

Why This Works

Mustard leaves can reduce fat deposition and contribute to overall weight loss (15). This may also help reduce breast size.

Note: These remedies are primarily aimed at reducing weight and preventing obesity. There is no scientific evidence to suggest that they directly target or reduce breast size. It is important to understand this before trying them, so you can set realistic expectations and focus on overall health rather than specific outcomes.

Knowing how to make boobs smaller the right way is important so that you do not end up adopting incorrect or harmful methods. Diet, remedies, and supplements alone cannot help in reducing your breast size. You also have to ensure you are following an active lifestyle. Additionally, you can follow these tips for faster results.

Tips To Reduce Your Breast Size

1. Massage your breasts to reduce the fat deposits in the breast tissues. Research revealed that massaging the treated area after a fat-freezing procedure led to significantly greater fat reduction compared to areas without massage (16). This suggests that massage can help break down fat deposits more efficiently, supporting the process of fat reduction while being safe for the tissues. Add natural breast lift exercises to your daily workout regimen to make them look shapely.
2. Choose bras that suit your size perfectly and support your breasts. Ill-fitting bras may cause more harm than good. Also, do not wear them for prolonged hours and replace them every six months (after 180 wears).
3. Increase your water intake and stay hydrated to reduce fat deposition in your body (17). This may also keep the skin elastic and prevent breast sagging.
4. Talk to a nutritionist and follow a proper diet according to your body needs to maintain overall health and weight,and eventually reduce the size of your breasts. Read on to know more about foods that help in reducing breast size.

Diet To Reduce Your Breast Size

A high body mass index and weight gain have a direct impact on breast size. Based on a study, a targeted weight-loss diet can help reduce breast size to some extent, especially for women with larger, heavier breasts due to obesity. In this study, participants followed a strict 12-week weight-loss program, initially consuming 800 calories per day, which was gradually increased to 1200 calories. As a result, they lost an average of 10.2 kg, and their breast size decreased by about 19%. This shows that while weight loss may not drastically reduce breast size, it can help shrink the breasts slightly and prepare women who are overweight for breast reduction surgery (18). Hence, follow a proper diet to maintain optimal BMI and reduce breast size. Consult a dietitian or nutritionist to get a proper diet chart according to your body type and needs. You can start by including these foods in your diet:

• Nuts
• Green leafy vegetables
• Ginger
• Garlic
• Citrus fruits
• Honey
• Tomatoes
• Lean meats
• Whole grains

Additionally, avoid fried and processed foods or consume them in moderation.

A healthy diet is effective when coupled with exercise. Keep on reading to know about the best breast reduction exercises.

Best Exercises To Reduce Breast Size

1. Jogging

All kinds of cardio exercises may help in reducing body fat, including the fat in your bust area. Exercise, especially high-intensity interval training (HIIT) and sprint interval training (SIT) is effective for reducing fat mass and improving body composition, insulin sensitivity, and fitness. These methods are time-efficient and produce comparable fat-loss results (19). Hence, jog, run, or cycle to reduce the size of your breasts.

Duration
20 to 30 minutes

2. Push-ups

Push-ups may help tone your breasts and the chest muscles (pectoral) and make them firmer, thus helping reduce their size and improving their appearance.

Repetitions
15 to 20

3. Swimming

The strokes you use while swimming work on your chest and shoulder muscles, helping you achieve toned pectorals and improving the appearance of your breasts.

Duration
20 minutes

4. Yoga

Practicing yoga poses like the Prayer Pose, Half Moon Pose, and Frog Pose can help reduce the size of your breasts and make them firmer.

Duration
Hold each yoga pose for 10 to 20 seconds.

While these yoga poses may help reduce your breast size, it is more of a slow process. Those looking for a permanent or immediate remedy may have to consider breast reduction surgery. Scroll down to learn about it in detail.

Breast Reduction Surgery

There are many chest exercises for women that can help keep your breasts in shape. However, if you want an invasive surgery, here is how to go about it. Breast reduction surgery is also known as reduction mammaplasty. This surgical procedure is designed to reduce the fat tissue and skin at the breasts. This process improves the shape of the breast and reduces overly large breasts in women (20). It is often carried out on women with large, heavy breasts who may suffer from physical discomfort in their back, neck, or shoulder regions, and postural issues. However, this surgery is not recommended for people who are very obese or the ones who do not want any scars on their breasts. This surgical process may cause bruising, scarring, pain, and difficulty in breastfeeding.

Sai Siddhaye, a blogger, shared her experience with breast reduction surgery and how it was a great decision despite a few issues. She said, “My incisions are still sore, but I can move normally and don’t have to wear gauze anymore. It has also been a year since I took my first steps towards my breast reduction, and it is one of the best decisions I have ever made (i).”

If you do not want to go for surgery and prefer diet and exercise to reduce breast size, here is a sample plan that might help you get started or start a conversation with your dietician.

How To Reduce Breast Size: Sample Exercise And Diet Plan

We have here a sample of what kind of diet and exercise routine may help a woman reduce her breast size. Remember, this diet should be adjusted based on your individual health conditions, daily activity levels, weight, and other factors, so it may not be suitable for everyone. Since it is a low-calorie diet combined with exercises, always consult your dietitian or personal trainer for a customized plan tailored to your needs.

Exercise Plan (30-45 minutes each day)

Day 1: Cardio + Full-Body Strength

• 20 minutes of brisk walking or jogging
• Full-body strength exercises (e.g., squats, lunges, push-ups, and planks) – 3 sets of 10-12 reps each.

Day 2: HIIT (High-Intensity Interval Training)

• Warm-up: 5 minutes of light jogging or walking
• 20 minutes of alternating sprints and walking (30 seconds sprint, 1-minute walk)
• Cool down: 5 minutes of stretching.

Day 3: Upper Body Strength + Core

• Push-ups (modified if needed) – 3 sets of 12 reps
• Dumbbell chest press – 3 sets of 12 reps
• Dumbbell rows – 3 sets of 12 reps
• Planks – 3 sets of 30 seconds
• Russian twists – 3 sets of 15 reps per side.

Day 4: Low-Impact Cardio + Stretching

• 30 minutes of swimming, cycling, or walking at a moderate pace
• 15 minutes of yoga or stretching for flexibility.

Day 5: Full-Body Strength + Cardio

• Squats – 3 sets of 15 reps
• Lunges – 3 sets of 12 reps per leg
• Dumbbell shoulder press – 3 sets of 12 reps
• Jumping jacks – 3 sets of 30 seconds
• 15 minutes of brisk walking or light jogging.

Day 6: HIIT or Circuit Training

• 20 minutes of alternating exercises (e.g., jumping jacks, mountain climbers, burpees, and squat jumps, each for 30 seconds with 1-minute rest). Repeat for 4-5 rounds.

Day 7: Rest and Recovery

• Active rest day with light stretching, yoga, or a leisurely walk.

7-Day Low-Calorie Diet Plan

Day 1

• Breakfast: Oatmeal (½ cup dry oats) with 1 tbsp chia seeds and ½ cup blueberries in 1 cup unsweetened almond milk or water.
• Lunch: Grilled chicken breast (120g) and mixed greens salad (2 cups spinach, 1 cup lettuce, ½ cup cucumber, ½ cup cherry tomatoes) with 1 tbsp olive oil + lemon juice for dressing.
• Snack: 1 cup Greek yogurt (low-fat, plain) with 10 almonds (about 15g).
• Dinner: Grilled salmon (150g) with steamed broccoli (1 cup) and quinoa (½ cup cooked).

Day 2

• Breakfast: 2 scrambled eggs with 1 cup spinach and ½ tomato (cooked in 1 tsp olive oil).
• Lunch: Turkey (100g) lettuce wraps with 1/2 avocado, 1/2 cucumber (sliced), and 1 tsp olive oil drizzle.
• Snack: 1 apple (medium) with 1 tbsp peanut butter (unsweetened).
• Dinner: Grilled tofu (150g) with sautéed kale (1 cup) in 1 tsp olive oil and roasted sweet potato (1 small, 100g).

Day 3

• Breakfast: Green smoothie: 1 cup spinach, ½ banana, 1 scoop protein powder, 1 cup almond milk.
• Lunch: Lentil soup (1 bowl, approx. 1.5 cups) with a side salad prepared with 1 cup mixed greens and 1 tsp olive oil.
• Snack: Carrot sticks (1 medium carrot) and 2 tbsp hummus.
• Dinner: Baked chicken breast (120g) with roasted asparagus (1 cup) and cauliflower rice (1 cup cooked).

Day 4

• Breakfast: 1 cup Greek yogurt (low-fat, plain) with ½ cup mixed berries (blueberries, strawberries) and 1 tbsp flaxseeds.
• Lunch: Quinoa salad prepared with ½ cup cooked quinoa, ½ cup chickpeas, ½ cup cucumber, ½ cup tomatoes, ¼ cup feta cheese and 1 tbsp olive oil + lemon dressing.
• Snack: 1 boiled egg and 10 almonds (about 15g).
• Dinner: Grilled shrimp (150g), roasted Brussels sprouts (1 cup), and brown rice (½ cup cooked).

Day 5

• Breakfast: 1 slice whole-grain toast, ½ mashed avocado, and 1 poached egg.
• Lunch: Tuna salad with 1 can tuna (in water, drained), 2 cups mixed greens, ½ cup cherry tomatoes+1 tbsp olive oil dressing.
• Snack: 1 cup celery sticks and 1 tbsp almond butter.
• Dinner: Grilled turkey breast (120g), steamed green beans (1 cup), and roasted sweet potato (1 medium, 150g).

Day 6

• Breakfast: Smoothie bowl: 1 cup mixed berries, ½ cup almond milk, 2 tbsp granola with 1 tbsp chia seeds on top.
• Lunch: Chicken and vegetable stir-fry: 120g chicken breast, 1 cup mixed veggies (broccoli, bell peppers, onions) with 1 tsp olive oil for cooking and ½ cup brown rice.
• Snack: ½ cup low-fat cottage cheese and ¼ cup pineapple chunks (fresh or unsweetened).
• Dinner: Baked cod (150g), roasted zucchini (1 cup), mixed greens salad with 1 tbsp olive oil and vinegar dressing.

Day 7

• Breakfast: 2 scrambled eggs with 1 cup bell peppers and onions (cooked in 1 tsp olive oil).
• Lunch: Quinoa and black bean salad: ½ cup cooked quinoa, ½ cup black beans, 1 cup mixed veggies (corn, cucumber, tomatoes) with 1 tsp olive oil and lime juice dressing.
• Snack: 1 small handful of mixed nuts (20g).
• Dinner: Grilled lean beef (120g), sautéed spinach (1 cup), and brown rice (½ cup cooked).

This plan is meant to provide a balanced mix of protein, fiber, healthy fats, and carbohydrates for overall health while maintaining a calorie deficit for weight loss. Always adjust portion sizes and types of food based on your own health, weight, and fitness goals.

Infographic: Yoga Poses To Reduce Breast Size Naturally

Bigger breasts often lead to back pain and discomfort. While you can follow the remedies in the article to reduce breast size, yoga can help speed up the process. Certain yoga poses can tone the breasts and help improve their firmness and reduce size. Check out the infographic below to learn more.

Illustration: StyleCraze Design Team

Quick Tip

If the natural solutions do not work, you may choose breast reduction surgery that is usually performed in a hospital and lasts a few hours with a comparatively longer breast reduction recovery period. The procedure involves the removal of fat, skin, and tissue from the lower breast area. Also, if you are looking for other non-surgical alternatives, there are other options such as breast reduction pills and breast reduction creams that claim to reduce breast size.

Frequently Asked Questions

What lifestyle changes can help reduce breast size?

Regular exercise, such as cardio and strength training, can contribute to overall weight loss and may tone the chest muscles and reduce breast size. A balanced diet low in calories and saturated fats can further support these efforts. Limiting alcohol and sugary drinks can also be beneficial.

Are there any risks associated with natural remedies for breast size reduction?

While many natural remedies claim to reduce breast size, their effectiveness and safety can vary. Some may have unintended side effects. Therefore, it is essential to consult a healthcare professional before trying any natural remedies, especially if you have underlying health conditions or are taking medications.

How to reduce breast size in 7 days at home?

While many enquire how to reduce breast size without exercise, it is important to understand that only a combined effect of exercise and diet may help you lose breast fat in a week. By performing cardio and HIITi exercises along with push-ups and chest presses and by consuming fewer calories than you burn, you may be able to reduce your breast size. You may also add flax seeds and ginger to your diet for faster results.

Does drinking water reduce breast size?

Drinking water may help reduce breast size by preventing fat deposition, which tends to happen more quickly when the body is dehydrated.

Will I lose my boobs if I lose weight?

Yes, weight loss results in fat loss all over the body, and that includes the boobs as well.

Illustration: How To Reduce Breast Size: 10 Natural Remedies

Image: Stable Diffusion/StyleCraze Design Team

If, instead of learning how to increase breast size, you want to educate yourself a bit more on natural breast reduction and lifting with yoga asanas in this transformative video. Learn gentle exercises to sculpting and toning your breasts here.

Discover more about natural breast reduction and lifting with yoga asanas in this transformative video. Learn gentle exercises and holistic approaches to sculpting and toning your breasts for a confident you.

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Reviewer Expert Author Editor Fact Checker

Dr. Mamtha TandleBAMS, PGDC

 

Dr. Mamtha Tandle is an Ayurvedic physician and cosmetologist with over 9 years of experience in medical and cosmetic dermatology. She specializes in the management of complex skin and hair disorders. After her graduation, she started her Ayurvedic practice at Patanjali Chikitsalaya at various branches in Hyderabad.

Read full bio of Dr. Mamtha Tandle

• 
  Dr. David ShaferMD, FACS Dr. David Shafer is a double-board-certified plastic surgeon with over 20 years of experience. He is also a Diplomate of the American Board of Plastic Surgery and a Member of the American Society of Plastic Surgeons. He has perfected high-tech reconstructive techniques, such as tissue engineering and tissue grafting, which translate in a positive way to modern esthetic surgery.
  
  Dr. David Shafer is a double-board-certified plastic surgeon with over 20 years of experience. He is also a Diplomate of the American Board of Plastic Surgery and a Member of the American Society of Plastic Surgeons. He has perfected high-tech reconstructive techniques, such as tissue engineering and tissue grafting, which translate in a positive way to modern esthetic surgery.

Shaheen NaserHealth & Wellness Writer

 

Shaheen holds a postgraduate degree in Human Genetics and Molecular Biology from Bharathiar University. She is a Geneticist with proficiency in Biotechnology, Immunology, Medical Genetics, Biochemistry, Microbiology, and Genetic Counseling.

Read full bio of Shaheen Naser

Arshiya SyedaCo-Editor-in-Chief

Arshiya Syeda is the Co-Editor-in-Chief of StyleCraze with 8 years of experience. Prior to that, she was a content writer who combined her writing and research skills to write over 200 high-performing articles on hairstyles, hair care, and skin care.

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Dipti SharmaBeauty & Lifestyle Writer

Dipti is a health and wellness writer specializing in holistic health practices. She graduated from Maharishi Dayanand University, Haryana, and has worked closely with Ayurvedic doctors, which has given her a deep understanding of traditional remedies and their applications.

Read full bio of Dipti Sharma