How to Make Your Breasts Smaller

(Last Updated On: September 21, 2018)

While some women go to great lengths to enlarge the size of their breasts, many women long for just the opposite. They want their breasts to shrink. They want smaller, more normal breasts.

Breasts that don’t cause back pain, breasts that don’t get in the way while they are exercising, breasts that don’t get sweat rashes underneath, breasts that don’t leave men talking to their chests, breasts that don’t draw the stares of strangers, breasts that don’t make front sleeping impossible, and breasts that don’t make clothes shopping a chore.

Unwanted large breasts can also lead to depression and emotional problems. Every one of these reasons is enough to make a girl long for smaller breasts, and for many women a combination of these reasons contributes to daily frustrations and misery.

So, what’s the solution?

For some women the unfortunate truth is that your breast size is determined by your genes which have caused you to develop a lot of breast tissue, and that means that you’re limited to a couple of options. Breast reduction surgery being one of them.

The other way is to shrink (but only to a degree) your breast tissue by eliminating estrogens and xenoestrogens from your diet and environment as much as possible.

Actually, there is one other thing that you can look into, which I’ll talk about at the end of this article. I only have passing familiarity with the topic, so you’ll need to pick up from my trail of breadcrumbs and see where your own research leads you. But let’s deal with the basics first. And let me warn you before we go any further, nothing here is a quick fix. You can’t rub lemon juice or coconut oil into your breasts to help them shrink. If you want smaller boobs you need to put in some effort.

Breasts are made up of breast tissue, connective tissue and fat. If your breast size has increased as your weight has gone up, then the way to get smaller breasts is to lose weight.

Which is easier said than done but certainly not impossible, and I’ve got some healthy and effective strategies you can employ for successful weight loss later in this article.

Breast tissues and fat tissue also have hormone receptors, and breast sizes can fluctuate as hormone levels in the body change.

Exercise, according to the experts, will not make your breasts smaller. Exercise will firm up the muscles underneath your breast, but since you have no muscle tissue in your breast that can directly benefit from chest exercises, exercise targeting the chest area will have no impact on breast size.

However, exercise is an important part of losing weight, and weight loss will reduce the fat tissue in your breast, which will make them smaller.


  • Decreases hunger and reduces cravings-meaning that you eat less food overall and are less likely to binge on cake or ice cream.
  • Increases muscles mass. Lean muscle tissue burns a greater amount of energy than adipose tissue, even when you’re sitting around doing nothing.
  • Lowers your stress levels. And stress will scupper your weight loss goals every time.

Eliminate Estrogens From Your Diet

Estrogens promote breast tissue growth and development. Too much estrogen in your body can affect the size of your breasts, as well as cause cancerous tumors, and fibroids, AND disrupt your entire endocrine system.

We’re all (men and children included), exposed to far too much estrogen on a daily basis. That’s because it has saturated our environment. It’s everywhere we go.

Environmental estrogen is the main cause of estrogen dominance today. The main culprit is an estrogen mimic called xenoestrogen. Xenoestrogens belong to a family of chemicals which are known endocrine disruptors and have the ability to throw off our hormonal balance and harm our immune system.

Xenoestrogens are implicated in the increasing phenomenon of man boobs or moobs. Causing otherwise trim and toned men to develop breasts. If these chemicals can cause a man to grow breasts, imagine how they’re affecting your own breast size.

A huge source of xenoestrogens are the pesticides routinely sprayed over our food crops. These pesticides are not only present on and in (so washing produce doesn’t remove it all) fruits and vegetable, they’re present on every grain product. And they’re present in the chicken, pork and beef that has been fed on grain. And that’s in addition to the growth hormones that are added to their feed. When you eat these ‘foods’, you’re eating the estrogen that they contain.

According to some estimates the average person ingests over a pound of these estrogens every year. And the implications for people’s health, with these levels of hormones swirling around in their systems are downright scary.


How to Avoid Estrogens and Xenoestrogens

The best way to avoid these estrogenic chemicals is to eat less of, or totally avoid mass produced meat from conventionally raised livestock. And do your best to limit standard fruits and vegetables, as they will contribute to your estrogen load.

This means overhauling your diet to only eat organically grown fruits and vegetables, grains, nuts and legumes, and the meat (and milk) from pasture raised animals.

When you do this, you’ll be taking a huge step forward for your health in so many ways, and you’ll be supporting the growing movement of small farmers who are standing up to Big Agriculture and its health destroying and inhumane food production practices. There’s some real girl power for you!

You’ll need to cut back on coffee and tea too. They both contain caffeine which increases estrogen levels. Switch to herbal teas (organic of course) which contain no xenoestrogens whatsoever.  

Tap water is another source of xenoestrogens, so drink filtered water whenever possible. Berkey countertop filters are a good choice.

Your personal care products are huge culprits when it comes to zapping your body with estrogens. Most of the main brands of shampoos, lotions, soaps, toothpastes and cosmetics use parabens or phenoxyethanol chemical compounds as preservatives.

And xenoestrogens entering through your skin go directly to your tissues without passing through the liver first for detoxification. They’re completely absorbed by your body and can be 10 times more potent than those entering your system via the foods and drinks that you consume.

Your skin hasn’t had time to catch up with our modern polluted world and still operates an open door policy. If you put something on your body, it’s going to go into your body. A good rule of thumb to use here is, if you wouldn’t put it in your mouth, then don’t put it on your skin.

The soft plastics used as food packaging materials are treated with xenoestrogens in the form of phthalates, which are used to increase the flexibility of the plastic.

So avoid plastic wrapped foods, foods in plastic containers ready to heat in the microwave and avoid hot beverages served in Styrofoam cups. Store your food in glass or ceramic jars and dishes whenever possible.

Yet another source of estrogen, are foods containing soy protein and soy protein isolate. These foods are loaded with condensed, unnaturally high amounts of plant estrogen. Eat organic soybeans, edamame, tofu or tempeh instead.

Fabric softening dryer sheets are heavy with xenoestrogens and since they don’t get rinsed away, they stay on your clothes, which sit next to your skin… and you know how that story goes.

The best natural fabric softener (beating all of the commercial softeners out there hands down) is white vinegar. All you need to do is add a couple of tablespoons to the rinse cycle and everything comes out smooth and soft. Your towels will dry you properly too since they aren’t coated in a layer of moisture repelling chemicals. Your clothes won’t smell of vinegar by the way.

So that’s a partial list of the estrogens and xenoestrogens that you’re exposed to everyday, and that could be giving you larger breasts than you’re comfortable with. Apart from taking steps to avoid these products, you can get even more proactive and help your body purge itself of these little monsters.

Calcium-D-Glucarate – Is a source of D-Glucaric Acid, which is a critical component of your body’s natural xenoestrogen removing system.  Your body bundles certain toxins – including xenoestrogens – into little packages called glucuronides that are able to be safely eliminated from the body – 400mg per day is the suggested dose for this supplement.

Diindolylmethane (DIM) – DIM is found in kale and other cruciferous vegetables. It helps your body to break down harmful estrogens and xenoestrogens. The suggested dose for this supplement is, 100mg per day.


A regular exercise regimen will help you to lose weight and reduce fat throughout your body as well as fat deposits in your breasts.

Focus on low-impact cardio workouts, since large breasts make exercises like running and jogging very difficult. Low-impact cardio exercises like riding a bike (or a stationary bike) walking on a treadmill (or in the park), swimming, climbing the stairs or using an elliptical trainer are all good choices. When exercising, always wear a well-fitted sports bra to prevent chaffing.

The Mayo Clinic suggests that many people need to exercise moderately for around 300 minutes per week, or vigorously for 150 minutes per week in order to lose weight.

Build Muscle

Muscle is more metabolically active than fat, so by increasing your muscle mass, you’ll burn more fat all day long, even when you’re sleeping. The Centers for Disease Control and Prevention recommends two non-consecutive, total-body strength-training workouts a week for fat loss.

Working with weights is something that you should seek qualified guidance to get started with. All gyms have coaches on hand to help you with the basics and you can get personalized supervised workouts from their coaches too.

If the gym isn’t your scene, then you can find some great muscle building exercises over at Marks Daily Apple, which is a primal eating, and health and fitness site. He’s got exercises that you can do holding a gallon of water and other easy to find objects. Mark Sisson is a former champion triathlete, and takes care with his advice and instructions, so you’re in good hands.

Lose weight If You’re Overweight

Some people are naturally large chested even when they are very slim, but many women can reduce their breasts by several sizes by losing some weight.

In addition to removing sources of estrogen from your diet in order to try to reduce breast size, you need to remove some calories too. The quickest and safest way to lose a substantial amount of weight in a short amount of times is to follow the diet plant that was developed to reverse type 2 diabetes.

It’s an 8-week plan, devised by Dr Michael Mosley (and based on clinical research carried out by Professor Roy Taylor) called the 8 Week Blood Sugar Diet. While the diet was aimed at a fixing a specific problem, it quickly became a hit with people who didn’t have diabetes but just wanted to drop some pounds quickly.

This next bit of information might startle you, but please don’t assume that this is quackery and damaging to health, because it isn’t. It’s based on solid research and clinical trials, and the results have been life changing and life saving for many people.

Okay then, you need to reduce your calorie intake to (gasp) 800 per day. That’s your limit. And a lot of people don’t like hearing that. But those same people really like the idea of being 40 pounds lighter in just 8 weeks. If that sounds good to you then stick with me a little longer.

The Blood Sugar Diet is designed so that you will not be hungry, or bored, or tempted to cheat, and there is a robust support community at the Blood Sugar Diet website, full of people who are on the plan, or who have completed it and have stuck around to offer support and guidance to others.

If you want to lose weight to enable some boob shrinkage, then I urge you to get on this 8-week plan. There is a book available that details the steps, but you don’t need to buy it. Everything that you need is on the website and in the forums.

Add Some Superfoods To Your Diet

Chia seeds – Chia seeds are low in calories and rich in fiber. This makes them ideal to include in your low-calorie diet.

The fiber in chia seeds expands when it absorbs water and helps to fill you up and increase feelings of satiety. Clinical studies have proven that eating chia seeds curbs hunger and suppresses appetite, which leads to weight loss. They’re packed with nutrition too.

Whey protein – According to a study, published in Nutrition & Metabolism, obese people who cut their calories by 500 per day and also consumed whey protein showed significantly more fat loss, while preserving a greater amount of lean muscle, compared to participants who cut 500 calories and took the control beverage. Both groups lost significant amounts of weight, but the whey protein group lost 6.1% of their body fat. Which was a much greater fat loss than that achieved by those in the control group.

Curcumin Supplement – Another study, this time published in Journal of Nutritional Biochemistry, has revealed that curcumin, from the bright yellow turmeric spice, alters the composition of fat cells in the bodies of overweight and obese people. Curcumin turns energy-storing white fat cells into energy burning brown fat cells. And brown fat cells have the ability to burn off extra energy and release it as heat. If you want to lose weight, brown fat cells are something that you want to have more of.

Increase Your Metabolic Rate


Wakame – Wakame is a seaweed that contains a carotenoid called fucoxanthin.

Fucoxanthin, appears to be stored in fat cells for an extended period of time and can kick start fat loss, while preventing further fat cell proliferation. One double-blind, placebo-controlled human study has found that women who supplemented with seaweed extract containing fucoxanthin in combination with pomegranate seed oil achieved an average 11 lb weight loss over a 16-week period.


When you’re stressed your hormones get thrown out of balance and this can cause your body to hold onto the weight, and the fat, that you’re actively trying to lose. Stress hormones can even make you pack on more fat which is not helpful in the slightest for your breast reduction endeavors.

Meditation, (included guided meditation) and yoga are potent ways to reduce your stress levels. You can find some excellent meditation tutorials and guided meditations on youtube. And if taking a local yoga class doesn’t appeal to you, then youtube has some excellent yoga channels for beginners too.

So, there we are, that covers the basic steps and lifestyle changes that you can make to try and achieve a reduction in your breast size. And as I promised earlier, I’ll now introduce you to a concept which may offer you a way forward. It’s certainly worth looking into if breast reduction surgery – for whatever reason – is not an option for you.


While your DNA is fixed, the additional layers on top of your DNA molecules are not. They’re subject to external influences and can change the way that your genes express themselves. So, if your large breast size is due to your genetic inheritance, then you may be able to do something about that after all.

I suggest that you begin with a basic overview of epigenetics and then perhaps spend some time with cellular biologist Dr Bruce Lipton Ph.D on youtube, where he discusses how to influence your genetic expression.

I hope that you’ve found this article helpful and that something here brings you closer to a breast size that you can be happy with.


Updated: September 22, 2018 by Dr. Kimberly Langdon M.D. All medical facts and points stated on this page are correct as of this date. Please be aware that new content and additional references were added in this last update. All the content and media has been uploaded by Lily Greene our webmaster, who is also in charge of page design.

Written by Irina Radosevic MD
Irina graduated from the University of Belgrade, School of Medicine as a Doctor of Medicine (MD) and spent over 3 years working in the Clinical Hospital Center Zvezdara, in the Department of Emergency Medicine. She also undertook a postgraduate in Cardiology from the same University and had previously worked for over a year as a Physician and Nutritionist Dietitian for the Fitness club Green Zone. She eventually left her chaotic but fulfilling job in the ER to pursue her passion of writing, travelling and mountain climbing which has included writing a first aid course for the alpine club of Belgrade. Irina currently works as a VA for PintMedia focusing on medical and travel writing. Feel free to connect with Irina on LinkedIn and FaceBook. Her CV can be seen here.