Last updated on March 30, 2017
Although the amount and placement of fat the body stores is determined by genetics, it’s possible for women to lose weight in the breasts by making lifestyle changes.
While spot reducing, or aiming to lose fat in one specific area of the body is not possible, a reduction of overall body fat will result in a reduction of breast fat.
Know your fat facts
According to Shape Up America, the body consists of two different types of fat. One type is essential fat, which is the fat necessary for healthy functioning. Essential fat is stored in small amounts in the organs, bone marrow, muscles and the central nervous system. In woman, essential fat makes up approximately 12 percent of body weight and is also stored in the pelvis, thighs, hips and breasts.
The other type of fat is storage fat. This type of body fat accumulates in the muscles, under the skin and in other areas in the body. While storage fat is useful in protecting the organs from internal injuries, most storage fat is expendable and increases in size as you gain weight. This is the type of fat you want to reduce when you’re looking to lose weight.
You need a good weight loss method
Harvard School of Public Health says a good weight loss method is a program that allows you to lose storage fat while losing as little lean body mass as possible. Reducing your daily calorie intake, while adding physical activity to boost your metabolism and strength training to tone and tighten muscles, will help reduce your overall body fat and lead to lost weight in the breasts.
Walk for at least 45 minutes each day instead of the traditional 30 minutes. While 30-minutes of daily exercise will help prevent weight gain, walking 45 minutes and beyond is required to shed the pounds. A brisk walk of 45-minutes per day will burn about 300 calories. This can lead to a weight loss of 30 pounds a year! Combine this level of exercise with at least 15 minutes of strength training twice a week and better eating habits for optimal weight loss results.
Find your formula!
Losing weight through a calorie-reduced diet is an individual formula. To determine how many calories you should consume each day to meet your weight loss goal, multiply your current weight (in pounds) by 15. This result is an approximate number of calories per pound of body weight a moderately active person — someone who gets at least 30 minutes of exercise each day — needs to maintain their current weight or weight-maintenance calories.
To lose weight you should aim to consume less than your current weight-maintenance calories. To successfully lose between one and two pounds per week, which is the rate experts consider safe, focus on reducing your daily food intake by between 500 and 1,000 calories per day.
For example, if your current weight is 150 lbs, this means you are consuming approximately 2,250 calories per day. To maintain your current weight, simply continue eating 2,250 calories each day, however, to lose one pound of body fat per week you’ll need to reduce your daily calorie intake by at least 500 calories. To lose two pounds of body fat per week a reduction of 1,000 calories per day will be necessary. Always consult with a healthcare professional before making drastic lifestyle changes.
Add the all-important strength training
Strength training is an effective method to tone the muscles under and around the breasts as well as burn extra body fat that can help women lose weight in the breasts. To get the most from strength training, perform the strength-training exercise of your choice, whether it’s lifting weights, using resistance bands, push ups or yoga, until another repetition of the activity becomes difficult.
An easy and extremely effective breast-toning exercise is the lying pec fly, which helps lift upper breast tissue. The average person should try to perform two to three sets, eight reputations constitutes one set, of muscle-strengthening exercises two times per week to gain muscle benefit.