How To Reduce Breast Size After Delivery Naturally: 5 Practical Tips

Last updated 25 Sep 2019 . 1 min read

how to reduce breast size post delivery how to reduce breast size post delivery

Large breasts are seen as a cosmetic asset by many, but those who are endowed with them know exactly how problematic they can be sometimes.

Large breasts can become a reason for a backache, shoulder ache and neck ache in many women. They can be a hindrance in performing physical activities and can become really frustrating when clothes don't fit anymore.

Large breasts are often a cause of concern for many women. However, living with large breasts isn't the only option because breast size can indeed be altered and reduced via lifestyle changes.

What causes large breasts?

Large breasts are often a genetic gift or curse, depending on how you see it. If large breasts are a common thing in your family, you might have them too.

Other than genetics, breast size can also increase due to hormonal changes in the body, pregnancy and weight gain (To tackle this, you can try these Yoga Poses for Weight Loss).

Breasts are made up of adipose tissues (fat cells) and breast tissue. When you gain weight, your breasts get bigger because of the presence of adipose (fat) tissues. Breasts also grow in response to the hormones estrogen and progesterone.

So your genetics, lifestyle, diet and hormones are roughly the major key factors that determine how big your breasts will be.

Does breast size decrease after stopping breastfeeding or weaning?

This actually differs from woman to woman. While some women, do experience their breasts to shrink, some other women, don't notice any reduction in their breast after they stop breastfeeding.

Can you reduce breast size in 7 days?

In reality, reducing your breast size will take more than 7 days to actually happen. Weight Loss and Fat loss takes time. Reduce your weight in a healthy and natural manner.

Don't perform extreme measures like over-exercising or starving yourself just to reach your goal of breast reduction. Too much of anything is bad. All this can injure you and have long-term side effects on your body.

Don't consume over the counter drugs which promise fat loss. Meet your doctor if you are in a lot of discomforts. Don't push yourself too much, don't be stressed.

Breast reduction is a long process, be patient.

(Also Read, this detailed Guide About Breast Lumps)

Here are 5 ways to reduce your breast size effectively and efficiently:

#1. Lose weight

Breasts are mainly composed of fat and so by losing weight, you can target your breast fat too.

Spot reduction is sadly a myth. You cannot directly target your breasts when it comes to fat loss. You will have to continue working out to lose fat and see how your body responds to it. Once you are focusing on overall weight loss, then you can experience fat loss in your breast.

I am not writing this to reduce you hope but to make you conscious about the truth. If you know the truth, you will act accordingly and will get the result much faster. So don't lose hope and keep your efforts constant, you will see significant changes soon.

Weight loss can be a time taking process but it's definitely worth it.

#2. Exercise To Reduce Breast Size

Exercise is an amazing way to lose weight. However, performing physical activities with large breasts can be a tricky task.

Here is how you can proceed:

Start with low-intensity workouts first like

  • Walking
  • Stair climbing
  • Stationary bike
  • Light jogging.

Then shift to high-intensity workouts like

  • Running
  • Rope skipping
  • Push-ups
  • Strength training
  • Weight training

Wear a supportive sports bra that can hold your breasts properly so that there are no chances of injury.

Consistency is the key here, you will not see results overnight but you will definitely see them in a few months.

Have an active lifestyle. Talk to your doctor before indulging in any strict workout regime.

#3. Watch what you eat

If you eat more calories than you burn, you will gain weight and this, in turn, will increase your breast size.

There is a simple formula:

Calorie Intake - Calorie Out = Weight gain if you get a positive number (Weight loss if you get a negative number)

For example:

if you take 2500kCal and burn 2700kCal

you will get

2500 - 2700 = -200 i.e you lose weight (and vice versa)

Instead of snacking on calorie dense junk, fried and sugar-laden food, which doesn't fill you up for a long time, leaving you asking for more to eat; eat a balanced and fulfilling diet comprised of fruit, multi-grains, lean meat, and vegetables which can actually curb your hunger and appetite for a very long time. (Read it again and memorise it)

Fast, fried or sugar-laden food can be a very good tongue pleaser but it's definitely not the best thing for your body if you are trying to lose some fat especially in your breast area.

#4. Drink water

Yes, something as simple as drinking water can help you lose breast fat.

Drinking about 10-12 glasses of water a day can help reduce bloating and manage your appetite.

Sometimes when you are hungry and you don't know why, because you already ate food an hour ago, it's just your body asking for some hydration.

Choose water over sweetened fruit juices if you feel thirsty. If you aren't used to drinking water, then start with having small sips every 10 -20 mins. Finally, drink a glass of water every hour.

Carry a bottle of water with you.

You can even set a drink reminder on your phone if you think you will forget.

#5. Yoga Exercise To Reduce Breast Size

Yoga is one of the most beneficial physical activities that you can do to positively transform your body and mind.

Try performing these yoga poses to see a difference -

Surya Namaskar

It is one of the most popular forms of yoga which if done correctly can help you lose your breast size significantly.

Half-moon pose

This pose gives your upper body a nice stretch strengthening your muscles and burning fat.

Bridge Pose

The intense backbend strengths the pectoral muscles and help reduce fat around the chest.

Prayer Pose

Join your hands and palms and press them against each other, this will work on your chest muscles.

Wall press

Do this exercise by pressing your palms against the wall. This will strengthen your chest muscles and help you burn fat effectively.

6 foods that can reduce breast size:

#1. Ginger

Ginger boosts the body's metabolic rate and helps burn fat. Having ginger tea and adding ginger to your food can be a great way of using this herb to reduce your breast size.

#2. Flaxseed

Rich in omega 3 fatty acids, flax seeds reduce the level of estrogen in the body which in turn helps reduce breast size.

Add flaxseed to your salad and food to incorporate them into your diet.

You can also have 2 teaspoons of flax seeds every day or add powdered flax seeds in lukewarm water to drink once or twice daily.

#3. Green Tea

Green tea is famous for boosting metabolism and it's weight loss properties.

Green tea is full of catechins which help burn fat.

Boil some green tea and add some honey to it. Have it twice a day to see some effects.

#4. Neem & Turmeric

Boil some neem leaves in 3-4 glasses of water and add honey and a pinch of turmeric to it. Strain this mixture, mix it 1 to 2 times a day to lose breast size naturally. Neem and turmeric also have anti-inflammatory properties.

#5. Fish & Fish Oil

Fish is high in protein and low in calories.

Add baked, steamed and grilled fish in your diet to see a reduction in your breast size. Fish oil contains omega 3 fatty acids which are not only a great source of fat but also help to balance estrogen in the body.

#6. Fenugreek

Use fenugreek to reduce breast size naturally. Soak 3 teaspoons of fenugreek leaves overnight and grind them. Have them with lukewarm water every day to see some promising results.

Some More Tips to Reduce Breast Size After Pregnancy

  • Eat a healthy diet.
  • Eat more fruits and vegetables to increase your fibre intake.
  • Drink ample amount of water.
  • Stay physically active.
  • Don't starve yourself, it will slow down your metabolism and have bad effects on your health.
  • Eat small meals throughout the day to keep your metabolism boosted.
  • Stay away from junk food.
  • Avoid sugar-laden food.
  • Avoid fried and oily food.
  • Massage your breasts with olive oil or coconut oil in a circular and upward motion.
  • Apply an egg pack on your breasts to keep your skin tight and reduce sagging.

(Here are 20+ Best Ways to Increase Breastmilk to feed your baby)

Meet your doctor

If large breasts have become a cause of concern for you, take medical help. Your doctor will ensure that your problems are addressed and taken care of properly.

Your doctor will suggest you a few lifestyle and diet changes that will help you lose weight and reduce breast size.

Before starting any heavy workout regime, meet your doctor and ensure that you are healthy enough to do it.

If you are looking forward to reducing your breast size through surgical measures, meet your doctor and discuss whether you can be a candidate for the surgery or not.


Breast reduction can happen naturally if a healthy lifestyle and diet changes are made. Keep on trying, consistency is the key. If you are in constant discomfort, pain and confusion regarding how you can reduce breast size, meet your doctor, dietitian and your fitness trainer to seek proper help and guidance.

Emi Hyder

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