How Can You Naturally Make Your Big Boobs Smaller?

Can diet and exercise, rather than plastic surgery, really help you drop a cup size?

three sizes of white bras on pink background

Illustration by Brandon Cornwell

Published: September 25, 2023

Key Points

Having big boobs can be more of a pain—literally—than a pleasure.
There are a number of ways to reduce breast size, from plastic surgery to minimizer bras and sometimes simple diet and exercise.
If your big boobs are causing you problems, physically or psychologically, help can be found in many forms.

Naturally big boobs are not always all they're hyped up to be. Shopping for tops feels impossible, and then there's the back pain, general discomfort and unwanted attention.

If you're busty, you might find yourself occasionally googling "how to reduce breast size," but is it possible to make your big boobs smaller without plastic surgery?

What can I do if my big boobs don't make me feel sexy?

In order to address what you can do if your breasts make you feel unattractive, it's important to understand if this feeling comes from a physical or psychological place.

Ask yourself the following questions, said Anna Cabeca, D.O., an OB-GYN with Carpathia Collaborative in Dallas.

Why do your breasts make you not feel sexy?
Is it about body image?
Have you felt shame or received unwanted attention because of the size of your chest?
Does your bra size make you feel oversexualized, like a "piece of meat" instead of a person?
Do you feel this way from the stress of being unable to find well-fitting, comfortable clothes
Are your big boobs causing you physical pain?

"Whatever the case may be, it really does help to get support from a physician, life coach and sometimes even psychological support, if we are dealing more with the emotional or social aspect of it," Cabeca said.

Feeling sexy isn't solely dependent on your breast size. Confidence comes from within and can be boosted by finding figure-flattering clothes and having open conversations about your body image, said Stewart Parnacott, C.R.N.A., the co-chief anesthetist at Baylor St. Luke's Medical Center in Houston.

What should I do if my big boobs cause back pain?

Your boobs could be causing back pain because you're not wearing the right kind of bra. A very supportive bra could help take the weight off of your back and reduce the pain, said Constance M. Chen, M.D., a board-certified plastic surgeon and breast reconstruction specialist at Mount Sinai in New York City.

Another option to reduce back pain caused by your chest is to focus on building your core and abdominal strength to support your back while also focusing on flexibility through your hips and shoulder.

"Focusing on exercises that open the hips and create proper alignment can go a long way if you are wanting a natural way to feel better. Classes like yoga and Pilates can be really great low-impact options that foster these goals," said Bria Gadd, a Phoenix-based holistic health coach and personal trainer who specializes in female hormones.

"If pain persists, consult a healthcare professional who specializes in orthopedics or physical therapy for personalized advice," Parnacott said.

Why do my boobs get bigger when I'm menstruating?

Breasts get bigger during menstruation due to more estrogen being produced early in the cycle, which causes breast ducts to grow. Progesterone peaks on day 21 of a 28-day cycle, causing breast lobules (aka milk glands) to get bigger, Chen said.

Estrogen levels rise during menstruation because this hormone is needed for ovulation or pregnancy. Your breasts get bigger and feel more tender during this time, Gadd said.

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Silicone Explosion: Why Women are Getting More Breast Augmentation: According to the numbers, women may feel more terrible about their boobs than ever before.

How can you make your boobs smaller?

One of the quickest ways to make your boobs smaller could include losing weight.

"I hate to say it…breasts are predominantly fatty tissue, and so by losing weight, you can rapidly decrease breast cup sizes," Cabeca said.

You could try cutting out caffeine and sugar and taking vitamin E 400 IU daily, said Tara Scott, M.D., an OB-GYN and the founder of Revitalize in Akron, Ohio.

Weight loss doesn't always make big boobs smaller. Where you lose weight is genetically determined, so you cannot specifically control how much fat in the chest will come off during weight loss, according to Alexa Marie Rutigliano, a personal trainer and health coach based in Dallas.

"There are surgical options for reducing breast size, such as breast reduction surgery," said Sean Kelishadi, M.D., a plastic surgeon with SSK Plastic Surgery in Newport Beach, California. "This procedure involves removing excess breast tissue and reshaping the breasts to a smaller size. It's important to consult with a board-certified plastic surgeon to determine the best approach based on your individual needs."

Minimizer bras are another option to make your big boobs appear smaller, Chen said.

Is it possible to reduce breast size naturally?

Antioxidants and natural herbal products are sometimes touted as solutions on social media, but there isn't enough scientific research to back these claims.

Weight loss from exercise and nutrition are the best ways to reduce the size of your breasts naturally.

"While you cannot control how much fat comes off your breasts for a given amount of weight loss, losing large amounts of weight is likely to result in some amount of breast size reduction," Rutigliano said.

Diet

If you aren't at your ideal body weight, speak to your doctor about the changes you may need to make and how to best achieve your fitness goals.

Before you reach for food described as "healthy," it's important to read the food packaging labels. Foods that actually build lean muscle and burn fat as part of an active lifestyle include the following:

Whole foods
Vegetables
Lean proteins
Fruit
Foods rich in healthy fats
Foods rich in omega-3
High-fiber foods

Exercise

"Performing exercises that target the chest area might seem counterintuitive, but since breasts do not contain muscle tissue, you aren't going to make them larger through exercise," Rutigliano said. "On the contrary, improving the strength of your muscles in the chest and upper back can help support your breasts and reduce the strain on your back."

What are exercises to reduce breast size?

Examples of exercises that can help you get to a healthy weight and potentially reduce the size of your breasts include the following:

Aerobics
Resistance training
Chest presses
Push-ups
Burpees
Overhead pull-downs

"However, it's important to note that spot reduction is challenging and overall body fat loss is key for reducing breast size naturally," Parnacot said.

Will losing weight fast make my breasts sag or droop?

"Losing weight quickly can sometimes shrink your actual breast size while leaving your breast skin stretched out," Chen said. "Your breasts may appear very droopy, like there is a rock at the bottom of a sock. To lift breasts when the upper portion of the breasts appear empty requires a surgical breast lift (mastopexy)."

There is a genetic component to whether or not your big boobs will sag or droop after weight loss. Typically, the sagging is temporary, resolves over time, and is nothing to be worried about or rushed to operate on.

"It is essential to give your body time to bounce back," Cabeca said. "The more you learn how your body operates, the better control you will have on the ebb and flow of this amazing machine we call our body."

"It's crucial to approach weight loss gradually and sustainably through a combination of healthy eating and regular exercise. Consulting a healthcare provider, registered dietitian or personal trainer can guide you toward a safe and effective weight loss plan," Parnacott said.