Question

My breast size is very big 38 my age is 18 please help me how to reduce breast fat.

Dr.Ramneek Gupta · Accepted Answer

Identify your problem first, you need to know why your Breasts are big, this can only be because of:
1.	Genetics
2.	Obesity
3.	Lactation( for lactating mothers)
4.	Hormonal Changes
5.	Drug side effects
You must understand if you are large because of your genes, there is not much you can do without medical intervention. The best is to control your body weight and keep your breast tissue firm to avoid any health hazards. Rest all the other causes can be treated and taken care of with exercises, change in drugs and of course some prescribed medicines. The causes are dealt with in depth here.
Body fat reduction plan consists of three phases- food plan , exercise to reduce body fat and then striking the balance between both – your diet and exercise pattern.
Now, you must be wondering how body fat reduction can help me in reducing breast size – this will be taken care when you know that your breast consists of mainly fat tissue and reduction in body fat will result in automatic size reduction of breasts.
This is quite an effective method but this will not help ladies who have:
	Big breasts because they are genetically big.
	Big bust size and the breast is less of fat and more of glandular tissue – thus this may help some and may not prove too effective for others.
Exercising is always good and this makes your body firm and devoid of flab. The best exercises are cardio exercises like running, jogging and cycling.
 Apart from cardiovascular training when you are planning to reduce breast size you must add definite strength training exercises too to your fitness regime, as this helps in building and toning of your pectoral muscles that is chest muscles and firms the breast tissue as well.
Bench press and pushups are best for your breast muscles and they are simple as well you can do it twice a week in gym or at home as well. The only thing you need to be careful about is the weights you carry, do not go for heavy weight as this will only lead to building up your muscles and makes you look broader and heavier.
Below I have listed down some best exercises that will help you Reduce breast eventually
	Pushups
	Dips
	Barbell Bench Press
	Pec Deck Butterflys Using a Pec Deck machine, seat yourself in it accordingly. Perform the exercise by squeezing your forearms and elbows in together so that you virtually touch them together at the peak of the movement. Be sure to really squeeze your pecs at the peak of this movement for a one-count. Return to the start position and repeat.
	Decline Dumbbell Flyes Position yourself on a decline bench, flat on your back. Have your spotter hand you each dumbbell. When you begin this movement, you want your arms to be stretched out wide to your sides with your elbows slightly bent and your palms facing inward, toward one another. When you lift the dumbbells up together, visualize hugging a giant tree trunk. At the peak of the movement, really squeeze your pecs together for a one-count. Be sure to lower the dumbbells in a slow and controlled fashion. Repeat this movement for as many repetitions as you can until failure. Remember to always use a spotter when performing this and almost every other free weight exercise!
With all this you must take care of your diet too – eat healthy and apt food , do not go for crash diet as it may lead to weakness as you have taken up a exercise plan and you need to take some calories to burn them. 
Big size Breasts although attract a lot of attention- they may cause you embarrassment sometimes too so to avoid physical and mental pain from your big bust you must stick to some given food choices:
1.	Fruits – Fruit diet is what is always recommended, a bowl full of fruits that are rich in nutrients and water content should be your first preference. Fruits contain antioxidants that help you reduce weight and remain healthy. This will help you maintain your body fat proportion and thus a natural way to reduce breast fat.
2.	Vegetables- Having lot of vegetables is also recommended as like fruits Vegetables are also good source of nutrients and antioxidants that keep you metabolically active. Being active means you will not tend to put on weight and managing weight is the key to your over grown bust. Veggies like Spinach, Brussels sprouts, broccoli, cauliflower etc. that have no starch are best.
3.	Fish- best protein source- For your daily protein source you must rely on fish only this is the lowest calorie protein source. This will help your muscles in getting healthier and toned. Fats are minimal in fish. Fishes like Tuna, trout &salmon are best to use.
4.	Nuts- nuts are also source of energy and necessary antioxidants and nutrients which are necessary for a female body to cope up with everything. Best nuts that you must include in your diet are walnut, almond and Brazilian nuts along with macadamia nuts that are neither salted nor coated with sugar. The intake of nuts helps you maintain healthy metabolism again the key to weight management.
The food management is an important part. If you have a healthy diet you tend to manage weight and have less body fat which leads to automatic and natural reduction of breast. This regime if combines with exercise works best.

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