Many women wonder if it’s possible to reduce their breast size naturally, without surgery. For some, large breasts may cause physical discomfort like back and neck pain. Others may feel self-conscious about their bust size or have trouble finding clothes that fit well. While natural breast reduction options won’t have as dramatic an effect as surgery, some women may be able to go down 1 or 2 cup sizes through lifestyle changes, diet, and alternative therapies.
How breasts change size
Breast size is determined by a combination of genetics, body weight, pregnancy, and hormonal fluctuations. Here’s an overview of the factors that influence breast size:
Genetics
Genes play a major role in determining your natural breast size. The size and shape you inherit genetically cannot be altered without surgical intervention. However, some of the other factors that affect breast size can be influenced by lifestyle and dietary changes.
Body weight
Breasts are composed primarily of fatty tissue and do not contain muscle. Therefore, significant weight loss or weight gain can affect your breast size. Losing body fat may result in smaller breasts, while gaining weight may increase breast size. However, keep in mind that breast tissue itself cannot be “targeted” when losing or gaining weight.
Pregnancy and breastfeeding
Hormonal changes during pregnancy and breastfeeding can cause temporary increases in breast size. Breasts often increase by 1-2 cup sizes over the course of pregnancy as the body prepares for breastfeeding. After pregnancy and the cessation of breastfeeding, the breasts typically return to their pre-pregnancy size. However, it is also common for the breasts to remain slightly larger.
Hormonal fluctuations
Hormonal changes during puberty, menstruation, and menopause can all impact breast size. Birth control pills that contain estrogen and progesterone can also increase breast size for some women. These hormonal effects on breast size are usually temporary, going back to normal when hormone levels stabilize.
Weight training
While weight training cannot reduce breast tissue, it can strengthen and develop the pectoral muscles underneath the breasts. This may give the visual appearance of lifting the breasts and making them seem smaller. However, weight training will not actually decrease cup size.
How much breast size can you reduce naturally?
While significant breast reduction requires surgery, some natural reduction in cup size is possible for certain individuals. However, results will vary based on your current breast size, body composition, genetics, age, and other factors. Here’s an overview of how much reduction is realistically achievable:
1 cup size
Losing a cup size is possible for many women making focused lifestyle changes. Losing excess body fat through diet and exercise, optimizing hormone levels, and incorporating breast firming exercises are some ways to potentially go down 1 cup size. However, this modest reduction may not be noticeable on larger breasted women.
2 cup sizes
Naturally dropping 2 full cup sizes is challenging. Strict diet and exercise regimens to shed body fat may stimulate a 2 cup size reduction. However, this level of reduction takes time, consistency, and patience. For those with extremely large breasts, a loss of 2 cup sizes may not create a major difference in breast appearance or feel.
3 or more cup sizes
Losing 3 cup sizes or more without surgery is highly unlikely for most women. Only those who experience major weight loss (60+ lbs) may see this level of breast reduction. However, skin elasticity also plays a role. Significant weight loss can leave excess, sagging skin around the breasts rather than resulting in a lifted, smaller breast.
Natural breast reduction methods
If your goal is modest breast reduction of 1-2 cup sizes, here are some natural methods to try:
Lose excess body fat
Since breasts are predominantly composed of adipose fat tissue, losing body fat can result in smaller breasts. Reduce your calorie intake to create a moderate calorie deficit, and increase cardio exercise to burn excess fat and calories. Aim to lose around 2 lbs per week. Keep in mind that genetics dictate where your body sheds fat, so overall weight loss does not guarantee breast fat loss.
Add chest exercises
While you cannot “spot reduce” breast fat, strength training your chest muscles can provide a lifting effect. Focus on exercises like pushups, chest presses, and chest flys. Also build shoulder strength with moves like shoulder presses. As your pecs and shoulders get stronger and more defined, they can provide better support to lift the breasts.
Improve posture
Good posture can make your breasts appear smaller. When shoulders slump forward, the breasts protrude more. Pull your shoulders back and focus on aligning your neck, shoulders, and spine. Wear a proper fitting bra that reduces bounce during movement. Devices like posture braces and back straighteners can also train better posture over time.
Manage dietary estrogen
Estrogen drives breast growth. While you don’t want to eliminate estrogen entirely, you can reduce sources of extraneous dietary estrogen. Limit dairy, beef, poultry, and products made with soy beans or soy protein. Increase fiber to promote healthy estrogen excretion. Cruciferous veggies like broccoli and Brussels sprouts can also help bind excess estrogen.
Try breast firming creams
Some women note temporary tightening and lifting effects from natural breast firming creams. Look for products containing ingredients like sabal, dandelion root, aloe, and coconut oil. Massage creams daily into breast skin and underlying tissues. This may provide a minor reduction in breast size, although results vary.
Wear minimizing bras
Wearing properly fitted minimizing bras can make your breasts appear smaller under clothing. Look for minimizing bras without padding, underwire to lift the breasts, and compression bands around the back and sides. Flesh colored bras can further create an illusion of smaller breasts. You may need to go down a cup size in a minimizing bra.
Get to a healthy BMI
Women who are overweight or obese (BMI over 25) may experience a slight reduction in breast size by reaching a normal BMI. Calculate your BMI to see if weight loss could bring you into the healthy range between 18.5-24.9. Shoot for losing around 1 lb per week with dietary changes until you reach your goal BMI.
Home remedies to try
Some women use home remedies believed to reduce breast size. However, no good evidence exists to support most home remedies. While generally safe to try, don’t expect dramatic results. Potential home remedies to attempt include:
Cold water compresses
Applying cold compresses may temporarily tone and tighten breast skin. Soak washcloths in cold water and ice water. Apply the compresses to your breasts for 10-15 minutes at a time a few times per day. The cold may firm breast tissue and constrict blood vessels. Continued use could reduce breast size slightly.
Guava leaf tea
Guava leaf tea contains beneficial compounds and antioxidants. Some claim it can balance female hormones and reduce breast size when drank regularly. Boil guava leaves in hot water to steep an herbal tea. Drink 1-2 cups per day for several months to test potential effects.
Onion juice
Applying raw onion juice is an old beauty remedy said to slow breast growth. Due to its high sulfur content, it may inhibit certain enzymes involved in producing estrogen. Apply freshly blended onion juice to the breasts 1-2 times per day. The smells dissipates after drying. No evidence proves this works.
Turmeric
Turmeric contains the compound curcumin which has natural anti-inflammatory effects. Due to its impact on hormones, it may theoretically inhibit breast growth somewhat. Add turmeric to your diet by taking supplements or drinking turmeric tea. You can also mix turmeric powder into face masks and DIY breast firming pastes.
Fenugreek seed
Fenugreek is an herb with many purported health benefits, including enhancing breast milk production in new mothers. However, some believe it may slightly reduce breast size when taken by non-nursing women. Try drinking fenugreek tea or taking fenugreek supplements for a few months to observe any effects.
Things to keep in mind
If you’re considering natural breast reduction methods, keep the following tips in mind:
Modest change only
You’ll likely only see a reduction of 1-2 cup sizes at most through natural methods. Don’t expect your breasts to go down several cup sizes without surgical breast reduction. Hold realistic expectations when attempting natural reduction techniques.
Consistency is key
Natural breast reduction takes diligence and consistency over an extended period. Don’t expect results after a week or two. Give natural remedies and lifestyle changes 6-12 months to potentially see gradual reduction. Don’t get discouraged by slow progress.
Consult your doctor
Discuss your plans with your doctor, especially if you have any medical conditions or take medications that could be impacted. Make sure you reduce calories in a moderate, healthy way and have guidance on exercise if you are currently sedentary.
Wear supportive bras
Properly fitted, supportive bras are important no matter what breast size you have. Opt for underwire bras during weight loss to lift the breasts and prevent excess sagging as breast tissue reduces. Don’t go braless thinking it will help breasts shrink faster.
Focus on health
Frame natural breast reduction as an overall lifestyle change for improved health and wellness. Don’t become obsessed with breast size. Minor reductions should be viewed as an added perk of healthy living, not the ultimate goal.
When to consider surgery
If your breasts are so large they cause physical pain and discomfort or major emotional distress, surgery may be the best solution. Breast reduction surgery can remove excess glandular tissue and skin for drastically smaller, lifted breasts. Consider surgical breast reduction if:
You’re 2+ cup sizes larger than desired
Natural reduction is modest. Those hoping for dramatic changes will need surgery. If your goal is to go down 2+ cup sizes, surgery will likely be required. The average surgical reduction is 2-3 cup sizes.
Your breasts cause pain
Breasts over DDD often result in neck, shoulder, and back pain. Breast reduction surgery can help relieve symptoms. Natural methods may provide mild relief but won’t fix underlying heavy breast issues.
You have shoulder grooves
Deep shoulder grooves from heavy breasts digging into shoulders can benefit from surgical reduction. Similarly, rashes and skin irritation under the breasts can be resolved fully only with surgery.
Your breasts impair activity
Limitations to exercise, job duties, and everyday activities may call for surgical reduction. Similarly, significant emotional distress over large breasts warrants consulting a plastic surgeon.
You’ve reached your healthy weight
If you’ve dieted down to your goal weight and large breasts still cause discomfort, surgery may be your best option. Being overweight is not a contraindication to breast reduction surgery.
The bottom line
While natural breast reduction of 1-2 cup sizes is possible for some women through dietary changes, exercise, and alternative remedies, more significant reductions will require cosmetic surgery. For those with extremely large, heavy breasts causing physical limitations or emotional distress, surgical breast reduction is typically the only effective solution.
Talk to your doctor about the options suitable for your unique situation. Keep realistic expectations, get guidance on safe weight loss, and give natural methods 6-12 months to potentially see gradual results. Weight loss through overall improved health can be viewed as a positive whether or not breast size changes significantly. But if quality of life remains heavily impacted by overly large breasts, don’t hesitate to explore surgical reduction performed by a board-certified plastic surgeon.