How To Reduce Breast Size: 5 Natural Methods - Medical News Today

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Subscribe5 natural ways to reduce breast sizeMedically reviewed by Tahirah Redhead MPAS, PA-C, MPH — Written by Zawn Villines — Updated on April 14, 2025

• Diet
• Exercise
• Estrogen
• Binding
• Bras
• After pregnancy
• Summary

Strategies that help reduce overall body fat, such as exercise and diet changes, may help reduce breast size. Other steps can also help breasts appear smaller.

Having large breasts can increase a person’s risk of developing shoulder, upper back, and neck pain. People may also want to reduce their breast size for cosmetic or psychological reasons.

Genetics, body weight, and age can affect breast size. Hormonal changes due to pregnancy, medications, or thyroid issues can also affect breast size.

In this article, we look at a range of natural methods people can try that may decrease breast size or the appearance of breast size.

Natural methods for reducing breast size

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Some natural options may reduce breast size without surgery. Breasts contain mostly fat, so strategies that reduce overall body fat may work well.

The right method for reducing breast size depends on a person’s overall health and the reason for their large breasts, which could include hormonal conditions or obesity. People concerned about breast health may wish to speak with their doctor before making significant lifestyle changes.

The following natural remedies may help reduce breast size.

Eating a healthy diet

The breasts mostly consist of adipose tissue, or fat. Losing body fat can reduce a person’s breast size. Maintaining a diet and lifestyle where energy expenditure is higher than calorie intake will cause a person to lose weight. This weight loss may lead to a reduction in breast size, according to the United Kingdom’s National Health Service (NHS).

When making dietary changes for weight loss, people should focus on eating nutrient-dense foods that are low in calories. Fruits, vegetables, fatty fish, such as salmon, and lean meats, such as grilled chicken, can help a person feel full while still supporting healthy weight loss.

People who are breastfeeding or pregnant should talk with a doctor or midwife before trying to lose weight.

Exercising

Like diet, exercise can help a person lose body fat, which might also help reduce breast size over time.

Many people mistakenly believe that targeted exercises can burn fat in specific areas. While pushups and other chest exercises will tone the arm and chest muscles, they will not directly remove fat from the breasts themselves. The key is to burn fat throughout the body.

Cardiovascular exercises that increase a person’s heart rate are highly effective at burning fat. Depending on health and fitness factors, people can try running, swimming, or taking brisk walks.

Reducing estrogen

Estrogen plays a key role in the development of breast tissue. So countering excess estrogen could reduce breast size, especially in people with hormonal imbalances.

Hormonal contraceptives contain estrogen and progesterone and can make a person’s breasts increase in size. The effect usually goes away again once the person stops taking the medication.

»Learn more:Why can the birth control pill make your breasts bigger?

Some research suggests that a person can reduce their body’s estrogen levels through dietary changes. For instance, a study in postmenopausal women found that eating a Mediterranean-style diet, reducing alcohol, and increasing activity levels can reduce some forms of estrogen.

However, there is little evidence about natural remedies to reduce estrogen in the body. People may wish to talk with a healthcare professional about estrogen-lowering medication.

Binding

Binding involves wrapping material tightly around the breasts to flatten them. It will not shrink breast tissue or prevent the breasts from growing, but binding can help make them look smaller and make a person feel more comfortable.

It is best to talk with a healthcare professional about the safest way to use a binder.

»Learn more:What is binding, and how can I do it safely?

Changing bras

A bra cannot permanently change breast size, but minimizer bras can create the illusion of smaller breasts. These bras change breast shape to make the breasts look flatter and higher on the chest.

Some minimizer bras also offer more supportive straps, which may reduce back and neck pain.

Finding a supportive, well-fitting bra can significantly improve a person’s comfort levels. Many stores offer free bra-fitting services. Simply changing bras can reduce some of the pain associated with large breasts.

Reducing breast size after pregnancy

A person’s breasts tend to grow during pregnancy and remain bigger while they are breastfeeding. The increase in size is especially noticeable in the first few weeks after giving birth, as the breast milk supply is still regulating.

Along with producing milk and experiencing hormonal effects, people also put on body fat during pregnancy, some of which gets deposited in the breast tissue.

Many people find that their breasts slowly shrink as they lose pregnancy weight, and others find that their breasts remain slightly larger after having a baby.

People can try the above methods to reduce breast size during pregnancy and breastfeeding. Talk with a doctor about any concerns that arise.

Pregnancy and parenthood resources

Visit our dedicated hub for more research-backed information and in-depth resources on pregnancy and parenthood.

Summary

For some people, large breasts can be an inconvenience or a source of significant pain. Certain natural methods can help people reduce their breast size, such as losing weight and eating healthily. Wearing specific bras and binders can make breasts appear smaller.

When natural remedies do not help, a person may want to consider speaking with their doctor about breast reduction surgery.

For some individuals, talking about breast size can be an emotional topic due to social and cultural ideas about the meaning of breasts and how people should feel about their breasts. Doctors understand the challenges that people with very large breasts often face, and they can help. People experiencing issues related to their breast size should talk with a trusted healthcare professional.

 

• Cosmetic Medicine / Plastic Surgery
• Women's Health / Gynecology
• Complementary Medicine / Alternative Medicine

How we reviewed this article:

SourcesMedical News Today has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

• Body changes and discomforts. (2021).https://womenshealth.gov/pregnancy/youre-pregnant-now-what/body-changes-and-discomforts
• Breast reduction on the NHS. (2022).https://www.nhs.uk/conditions/breast-reduction-on-the-nhs/
• Nuzzi LC, et al. (2021). The impact of progestin-only contraception on adolescents with macromastia.https://journals.lww.com/prsgo/fulltext/2021/02000/the_impact_of_progestin_only_contraception_on.4.aspx
• Spencer L, et al. (2020). The relationship between breast size and aspects of health and psychological wellbeing in mature-aged women.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7235664/
• Wiggs AG, et al. (2021). The effects of diet and exercise on endogenous estrogens and subsequent breast cancer risk in postmenopausal women.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8489575/

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Medically reviewed by Tahirah Redhead MPAS, PA-C, MPH — Written by Zawn Villines — Updated on April 14, 2025

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