How To Reduce Breast Size: 10 Natural Remedies

Tips and tricks to improve breast firmness and take some weight off your chest.

Medically reviewed by Dr. Mamtha Tandle, BAMS, PGDC Dr. Mamtha Tandle Dr. Mamtha TandleBAMS, PGDC
Written by , MSc Shaheen Naser MSc linkedin_icon Experience: 3 years
Edited by , BA (Literature & Psychology), PG Diploma Arshiya Syeda BA (Literature & Psychology), PG Diploma linkedin_icon Experience: 7 years
Fact-checked by , MA (English) Dipti Sharma MA (English) linkedin_icon Experience: 2 years
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The breasts are sensitive to weight changes, and it is quite common to go up a cup size after gaining some pounds. This can cause undue pressure on them, so learning the procedures for breast size reduction may be beneficial in the long run. If you are trying to make your breasts look more firm without going under the scalpel, you may try the tips discussed in the article. Scroll down to learn more.

What Are The Factors That Affect The Breast Size?

Several factors determine the size of your breasts:

  • Genetics: Your genes play a major role in determining factors like skin elasticity and tissue density, which may impact the shape and size of the breasts (1). It may also impact the strength of Cooper’s ligaments that support your breasts.
  • The Body Mass Index: Your body weight and BMI are also responsible for your breast size. People with high BMI generally tend to have larger breasts (2).

Each person’s body fat distribution is different, and while some people may have more body fat in their breasts, others may have less. A study published in the International Journal of Epidemiology, which was conducted on 33,790 subjects, found that there is an estimated 33% genetic correlation between BMI and breast size.

  • Your Age: With age, the ligaments that hold your breasts can lose their strength and cause sagging (3).
  • Breastfeeding: The number of kids you have and your history of breastfeeding has a connection with your breast size. When the breasts produce milk, they become heavy and tends to sag. Moreover, the weight gain during pregnancy may also affect the breast size and shape (3).

David Shafer, a double board-certified plastic surgeon, says, “ Breast tissue develops in response to hormones in the body. As people go through puberty, the estrogensi  A group of hormones responsible for the development of female sex traits and the regulation of the reproductive system. stimulate the tissue to grow. This is seen in females as the breast develops and also sometimes in males resulting in gynecomastiai  Excessive growth of the breast glands in boys or men caused by hormonal imbalance or hormone therapy. . As women age, the breast tissue can change with pregnancy, hormonal changes, and weight loss and gain.”

Now that you are well aware of the different factors responsible for the shape and size of your breasts, let us look at how to reduce breast size and prevent breast sagging in some natural ways.

How To Reduce Your Breast Size Naturally

1. Fenugreek

Fenugreek for reducing breast size
Image: Shutterstock

You Will Need

What You Have To Do

  1. Soak three tablespoons of fenugreek seeds overnight.
  2. Grind them the next day to form a thick paste.
  3. Apply this paste evenly to both your breasts.
  4. Leave it on until it dries and wash off.

How Often

3 to 4 times a week

Why This Works

Anecdotal evidence suggests that fenugreek seeds may prevent sagging, improve the firmness of your breasts, and reduce their size.

2. Flaxseeds

You Will Need

  • 1 tablespoon of ground flaxseeds
  • 1 glass of warm water

What You Have To Do

  1. Mix both the ingredients and drink.
  2. Alternatively, you can also add powdered flaxseeds to your favorite dish or juice.

How Often

Once daily

Why This Works

Flaxseeds have estrogen-reducing properties (4), (5). This hormone controls the growth of the ducts in the breasts. Hence, flaxseed intake may have some effect in reducing breast size.

3. Ginger

Ginger for reducing breast size
Image: Shutterstock

You Will Need

  • 1 teaspoon of grated ginger
  • 1 cup of water
  • 1 teaspoon of honey

What You Have To Do

  1. Boil the grated ginger for 5 minutes and strain the liquid.
  2. Let it cool down. Add honey to it and drink.

How Often

3 times daily

Why This Works

Regular consumption of ginger helps in obesity management and may help reduce weight and associated risks (6), (7). This may have an overall impact on your body weight and help improve the look of sagging breasts. However, there are no studies to prove the efficacy of ginger in reducing breast size.


protip_icon Quick Tip
If you want to replace the honey in your tea, agave nectar is an excellent substitute.

4. Green Tea

You Will Need

  • 1 teaspoon of green tea
  • 1 cup of water
  • 1 teaspoon of honey

What You Have To Do

  1. Boil the tea leaves for 5 minutes and strain the liquid.
  2. Let it cool down, add honey to it, and drink.

How Often

3 times a day

Why This Works

Green tea may help reduce body weight and body mass index (8). Weight gain is one of the causes of increased breast size. Hence, reducing body weight may help reduce breast size.

5. Neem And Turmeric

Neem and turmeric for reducing breast size
Image: Shutterstock

You Will Need

  • A handful of neem leaves
  • 2 teaspoons of turmeric powder
  • 4 glasses of water
  • 1 teaspoon of honey (optional)

What You Have To Do

  1. Boil the neem leaves for 5-10 minutes and strain the liquid.
  2. Add turmeric and honey to it and drink it up.

How Often

Once daily

Why This Works

This remedy is especially useful if you are trying to lose breast fat after pregnancy or breastfeeding. Internal inflammation is associated with obesity and the deposition of fat. Neem and turmeric help overcome inflammation (9), (10). This may help reduce the breast size.

6. Garcinia Cambogia (Malabar Tamarind)

You Will Need

  • 300-500 mg garcinia cambogia supplements

What You Have To Do

Consume 300-500 mg garcinia cambogia supplements after consulting your doctor.

How Often

3 times daily or as suggested by the doctor

Why This Works

Garcinia cambogia supplements can induce weight loss (11). This may help in overall weight management and obesity and also aid in reducing breast size. However, the supplements alone may not help. You have to exercise to reduce weight.

7. Fish Oil

Fish oil for reducing breast size
Image: Shutterstock

You Will Need

Fish oil supplements (1000 mg)

What You Have To Do

Take the fish oil supplements as suggested.

How Often

3 times a week or as suggested by the doctor

Why This Works

Omega-3 fatty acids may help in weight management (12). This may also assist in reducing the breast size caused by pregnancy or weight gain. However, supplements alone may not help in weight loss. You must exercise to maintain a healthy weight. Also, do not consume any nutritional supplement without consulting the doctor.

8. Spinach

You Will Need

  • 2-3 bunches of spinach

What You Have To Do

  1. Prepare a spinach smoothie with almond milk and fruits of your choice.
  2. Add some ice cubes to it and drink.

How Often

3 times a week

Why This Works

Spinach is known for its weight loss benefits (13). Consume this smoothie and workout to tone the muscles, reduce your weight, and improve the appearance of your breasts.

9. Lemon

Lemon for reducing breast size
Image: Shutterstock

You Will Need

  • A lemon
  • 1 glass of water
  • 1 teaspoon of honey

What You Have To Do

  1. Squeeze a lemon into the water and add honey to it.
  2. Stir and drink.

How Often

Once daily

Why This Works

Lemon can significantly reduce body fat (14). Regular consumption of citrus fruits may help with fat loss, which may significantly reduce your breast size.

10. Mustard leaves

You Will Need

  • 10-12 mustard greens
  • A cup of mint leaves

What You Have To Do

  1. Add mustard and mint leaves to your smoothie mix.
  2. Blend and drink.

How Often

Twice a week

Why This Works

Mustard leaves can reduce fat deposition and contribute to overall weight loss (14). This may also help reduce breast size.

Knowing how to make boobs smaller the right way is important so that you do not end up adopting incorrect or harmful methods. Diet, remedies, and supplements alone cannot help in reducing your breast size. You also have to ensure you are following an active lifestyle. Additionally, you can follow these tips for faster results.

Tips To Reduce Your Breast Size

  1. Massage your breasts to reduce the fat deposits in the breast tissues.
  2. Choose bras that suit your size perfectly and support your breasts. Ill-fitting bras may cause more harm than good. Also, do not wear them for prolonged hours and replace them every six months (after 180 wears).
  3. Increase your water intake and stay hydrated to reduce fat deposition in your body (15). This may also keep the skin elastic and prevent breast sagging.
  4. Talk to a nutritionist and follow a proper diet according to your body needs to maintain overall health and weight,and eventually reduce the size of your breasts. Read on to know more about foods that help in reducing breast size.

Diet To Reduce Your Breast Size

A high body mass index and weight gain have a direct impact on breast size. Hence, follow a proper diet to maintain optimal BMI and reduce breast size. Consult a dietitian or nutritionist to get a proper diet chart according to your body type and needs. You can start by including these foods in your diet:

  • Nuts
  • Green leafy vegetables
  • Ginger
  • Garlic
  • Citrus fruits
  • Honey
  • Tomatoes
  • Lean meats
  • Whole grains

Additionally, avoid fried and processed foods or consume them in moderation.

A healthy diet is effective when coupled with exercise. Keep on reading to know about the best breast reduction exercises.

Best Exercises To Reduce Breast Size

1. Jogging

All kinds of cardio exercises may help in reducing body fat, including the fat in your bust area. Hence, jog, run, or cycle to reduce the size of your breasts.

Duration
20 to 30 minutes

2. Push-ups

Push-ups may help tone your breasts and the chest muscles (pectoral) and make them firmer, thus helping reduce their size and improving their appearance.

Repetitions
15 to 20

3. Swimming

The strokes you use while swimming work on your chest and shoulder muscles, helping you achieve toned pectorals and improving the appearance of your breasts.

Duration
20 minutes

4. Yoga

Practicing yoga poses like the Prayer Pose, Half Moon Pose, and Frog Pose can help reduce the size of your breasts and make them firmer.

Duration
Hold each yoga pose for 10 to 20 seconds.

While these yoga poses may help reduce your breast size, it is more of a slow process. Those looking for a permanent or immediate remedy may have to consider breast reduction surgery. Scroll down to learn about it in detail.

Breast Reduction Surgery

Breast reduction surgery is also known as reduction mammaplasty. This surgical procedure is designed to reduce the fat tissue and skin at the breasts. This process improves the shape of the breast and reduces overly large breasts in women (16). It is often carried out on women with large, heavy breasts who may suffer from physical discomfort in their back, neck, or shoulder regions, and postural issues. However, this surgery is not recommended for people who are very obese or the ones who do not want any scars on their breasts. This surgical process may cause bruising, scarring, pain, and difficulty in breastfeeding.

Sai Siddhaye, a blogger, shared her experience with breast reduction surgery and how it was a great decision despite a few issues. She said, “My incisions are still sore, but I can move normally and don’t have to wear gauze anymore. It has also been a year since I took my first steps towards my breast reduction, and it is one of the best decisions I have ever made (i).”

Infographic: Yoga Poses To Reduce Breast Size Naturally

Bigger breasts often lead to back pain and discomfort. While you can follow the remedies in the article to reduce breast size, yoga can help speed up the process. Certain yoga poses can tone the breasts and help improve their firmness and reduce size. Check out the infographic below to learn more.

yoga poses to reduce breast size naturally (infographic)

Illustration: StyleCraze Design Team

protip_icon Quick Tip
If the natural solutions do not work, you may choose breast reduction surgery that is usually performed in a hospital and lasts a few hours with a comparatively longer breast reduction recovery period. The procedure involves the removal of fat, skin, and tissue from the lower breast area. Also, if you are looking for other non-surgical alternatives, there are other options such as breast reduction pills and breast reduction creams that claim to reduce breast size.

How to get smaller breasts in 1 week, how to lose breast fat, or whether it is possible to reduce breast size are frequent queries received by health practitioners. Maintaining the appearance and shape of your breasts is doable if you follow a fit and active lifestyle. Your breast size is affected by many factors like age and BMI. You can improve the sagginess and reduce breast size by following simple home remedies without incurring high breast reduction costs that come with surgery. These remedies feature ingredients that promote skin firmness or may help reduce weight. These properties may help improve the overall appearance of your breast. Follow a nutritious diet and a regular exercise regimen to get maximum results. Consult your healthcare provider about using binders and support bras that may help enhance your look.

Frequently Asked Questions

How to reduce breast size in 7 days at home?

While many enquire how to reduce breast size without exercise, it is important to understand that only a combined effect of exercise and diet may help you lose breast fat in a week. By performing cardio and HIITi exercises along with push-ups and chest presses and by consuming fewer calories than you burn, you may be able to reduce your breast size. You may also add flax seeds and ginger to your diet for faster results.

Does drinking water reduce breast size?

Drinking water may help reduce breast size by preventing fat deposition, which tends to happen more quickly when the body is dehydrated.

Will I lose my boobs if I lose weight?

Yes, weight loss results in fat loss all over the body, and that includes the boobs as well.

Key Takeaways

  • Your age, BMI, genetics, and breastfeeding can affect the size of your breasts.
  • Increasing your water intake and frequently massaging your breasts can help prevent fat deposition in them.
  • Natural remedies like fenugreek, flaxseeds, and fenugreek are claimed to help reduce breast size.
how to reduce breast size

Image: Stable Diffusion/StyleCraze Design Team


Discover more about natural breast reduction and lifting with yoga asanas in this transformative video. Learn gentle exercises and holistic approaches to sculpting and toning your breasts for a confident you.

Personal Experience: Source

References

Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. Large-scale genotyping identifies a new locus at 22q13.2 associated with female breast size
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4159740/
  2. Determinants of breast size in Asian women
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC5775321/
  3. Breast ptosis: causes and cure
    https://pubmed.ncbi.nlm.nih.gov/20354434/
  4. Effect of dietary flaxseed on serum levels of estrogens and androgens in postmenopausal women
    https://pubmed.ncbi.nlm.nih.gov/18791924/
  5. Flaxseed and its components differentially affect estrogen targets in pre-neoplastic hen ovaries
    https://pubmed.ncbi.nlm.nih.gov/26925929/
  6. Comparative evaluation of the efficacy of ginger and orlistat on obesity management pancreatic lipase and liver peroxisomal catalase enzyme in male albino rats
    https://pubmed.ncbi.nlm.nih.gov/23329526/
  7. Anti-obesity action of gingerol: effect on lipid profile insulin leptin amylase and lipase in male obese rats induced by a high-fat diet
    https://pubmed.ncbi.nlm.nih.gov/24615565/
  8. The effects of green tea consumption on metabolic and anthropometric indices in patients with Type 2 diabetes
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC3908530/
  9. Spent turmeric reduces fat mass in rats fed a high-fat diet
    https://pubmed.ncbi.nlm.nih.gov/26583652/
  10. Anti-inflammatory pro-apoptotic and anti-proliferative effects of a methanolic neem (Azadirachta indica) leaf extract are mediated via modulation of the nuclear factor-κB pathway
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC3092905/
  11. The Use of Garcinia Extract (Hydroxycitric Acid) as a Weight loss Supplement: A Systematic Review and Meta-Analysis of Randomised Clinical Trials
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC3010674/
  12. Long-Chain Omega-3 Polyunsaturated Fatty Acids May Be Beneficial for Reducing Obesity—A Review
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC3257626/
  13. Consumption of Spinacia Oleracea (spinach) and aerobic exercise controls obesity in rats by an inhibitory action on pancreatic lipase
    https://pubmed.ncbi.nlm.nih.gov/30270679/
  14. The effects of Brassica juncea L. leaf extract on obesity and lipid profiles of rats fed a high-fat/high-cholesterol diet
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6078866/
  15. Increased Hydration Can Be Associated with Weight Loss
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4901052/
  16. Reduction mammaplasty
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2825129/
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Dr. Mamtha Tandle is an Ayurvedic physician and cosmetologist with over 9 years of experience in medical and cosmetic dermatology. She specializes in the management of complex skin and hair disorders. After her graduation, she started her Ayurvedic practice at Patanjali Chikitsalaya at various branches in Hyderabad. She identifies and treats diseases from the root and believes that the health...read full bio

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