Fat in the breast area does more than just make it difficult to fit into your favorite shirt. Excess fat in the breast area also causes a variety of problems including stretched skin, bad posture, poor self-image, a rash or irritation beneath the breasts, and chronic pain in the shoulders, neck and back. Unfortunately, you cannot just spot treat fat in the breasts. However, adjusting your diet and exercise routine will reduce fat throughout your entire body, including the breasts.
Exercise for 300 minutes per week to help burn calories and reduce overall body fat, including that in the breasts. Low-impact exercise, such as walking or swimming, can be performed daily. However, give yourself a 48-hour break in between workouts if you perform high-intensity exercises such as kickboxing or hill-climbing that leave you sore.
Strength train for approximately 20 minutes, three days a week. Building up the muscles beneath the breast tissue does more than just improve and uplift their appearance, it helps burn fat. Do exercises that work the pectoral muscles in the chest such as dumbbell bench presses, planks or pushups. Or try the вЂњInchwormвЂќ exercise by bending at the spine and touching your hands to the floor. Walk your hands forward until you are in a pushup position. Do one pushup and then walk your hands back toward your feet until you return to the starting position. Repeat for a total of 12 repetitions.
Interval train, where you add bouts of high-intensity exercise to your routine. For example, do one minute of jumping jacks every five minutes during your evening walk. Or boost the incline on your treadmill every couple of minutes when jogging. Intervals rev up your metabolism and burn fat all over the body, including the breasts.
Cut approximately 3,500 calories a week or 500 calories per day from your diet. Do this by selecting healthier foods such as chicken breast, oatmeal and brown rice that keep your metabolism roaring throughout the entire day. Eliminate or reduce refined carbohydrates like white breads, sugary foods and full-fat dairy and meat products.
- Avoid doing the same workout every day. Bodybuilding.com notes that your body will begin to adapt to the same exercise if performed daily, which means it will not burn as many calories or fat. Switch up your routine every day to keep your muscles guessing. For example, bike ride one day and go swimming the next.