How I reduced breast size naturally in six months without dieting or counting calories

My entire routine from morning to night

When the first wave of COVID-19 hit, I spent months in my hostel, left with no choice but to embrace home cooking and ditching fast food for good. With labs shut, I could finally dedicate the free hours of my daytime to regular exercise. My efforts eventually paved the way for tremendous weight loss in just six months. When I started, I was an obese girl at 75 kg, with most of the weight lodged up in my chest and viscera. Expectantly, having huge breasts was awful to deal with; from skin rashes due to excessive sweating in the summers to full-blown eczema in the under-breast area. Not to mention, I was conscious of the way I looked and always invited unsolicited suggestions from people asking me to lose weight, to look ‘good’.

During the lockdown, holed up in my hostel, I spent a lot of time reading and researching books on my Kindle for strategies to lose weight that did not involve calorie counting, dieting, and removing macros (e.g.: carbs). I knew that being an Indian, none of these would be sustainable for me in the long run. One day I came across this book called ‘’The Obesity Code” by Dr. Jason Fung and that changed my life. I was introduced to a whole new world of time-restricted feeding and finally grasped the scientific connection between fasting, insulin resistance, and weight loss.

Ever since implementing the concepts outlined in the book, there has been no looking back for me. Losing weight became as effortless as breathing. I dropped sizeable inches of my chest size at an alarming rate, finally winning the war against my obesity-causing genes, and being my fittest, slimmest self for the first time ever in 28 years.

Morning routine

The first thing I did upon waking up was jog down to the neem tree next to our hostel and chew on a bunch of neem leaves (3–5) rolled up with a pinch of organic turmeric empty stomach.

Why? The combination of neem and turmeric helps reduce breast fat and inflammation. Research has repeatedly shown that inflammation is the #1 trigger of obesity and fat deposition. Breasts are full of fat droplets. Hence, this trick worked.

An equally helpful tip is boiling neem leaves in water, straining the liquid, and having it lukewarm.

The second thing I did was drink water containing soaked fenugreek seeds from the night before. The reason is that fenugreek is a hormonally active herb, which is a potent remedy for lowering PCOD symptoms and reducing estrogen dominance- the predominant trigger behind weight gain amongst middle-aged women.

Finally, I drank lukewarm lemon water empty stomach before getting ready for my morning workout. Lemons are rich in vitamin C, which promotes collagen and elastin- the two components that maintain the firmness of breasts. Additionally, lemons have proven potency in body fat reduction, and losing breast fat is after all a default result of overall fat reduction.

Morning workout

After thorough research on YouTube workout tutorials, I zeroed in on doing high-intensity interval training (H.I.I.T). However, over time, I realized that when it comes to hastening breast fat reduction, the three exercises that reak are — planks, push-ups, and burpees. Initially, because I had a huge bust, I couldn't do push-ups. Therefore, I went for 30-second planks and knee-push-ups and dolphin push-ups, and downward dog instead.

Pictured below is the exercise guide that I followed:

Mid-morning (12:00–12:30 pm)

Inspired by “The Obesity Code”, I embraced the 16:8 (8 hours of eating followed by 16 hours of fasting) intermittent fasting, due to which I ended up skipping breakfast and starting the first meal of the day with a post-workout snack of apples with sugar-free peanut butter and five almonds (pre-soaked and peeled).

Pre-lunch appetite booster (2:00 pm)

During my research, I came across several reports suggesting the need for boosting digestion as an effective way to lose weight naturally. Visceral fat accumulation has been linked with poor digestion and ineffective detoxification in the past. Therefore, I made it a point to incorporate proven hacks that get the digestive juices flowing and prepare the stomach to metabolize food effectively. For this purpose, I took a piece of ginger, put rock salt on it, and chewed it thirty minutes before lunch. The reason is that the combination of ginger and rock salt is an ancient technique to boost digestion.

Lunch (2:30 pm)

For lunch, I preferred whole foods with complex carbs and leafy green vegetables. At times, I opted for vegetarian sources of protein (such as chickpeas, kidney beans, and legumes) and paired them with brown rice for a generous dose of complex carbs. Since I had amateur cooking skills, I often opted for a simple quinoa porridge, swapping milk for yogurt and amped up the nutrient quotient by tossing in steamed spinach, crushed walnuts, and flaxseeds for that extra fiber. I was never a fan of raw foods so eating salads was a big no.

Post-lunch (3:00 pm)

Following lunch, I always made it a point to sit in a certain yogic posture called “Vajrasan” for five minutes. The reason is that this is guaranteed to promote digestion and remove bloating and acidity that often results after eating water-retentive foods like carbs. I often ended lunch with buttermilk as it has potent digestion-boosting properties and also helps in restoring electrolyte balance and aiding in muscle recovery after a session of bodyweight exercises.

Snack

As strange as it may seem, after just four weeks of following intermittent fasting, my cravings for sugar and processed foods had completely disappeared. Therefore, I never felt the need to reach out for a snack in-between meals. If I did feel the need to focus, I relied upon a steaming hot cup of black coffee and that further helped negate my cravings. In addition, I found that walking around the institute campus, and spending time in nature further helped kept my mind off food.

Dinner (8:00 pm)

Having protein for dinner was a non-negotiable and worked wonders for me. I spent a lot of time researching ways to enrich traditional Indian foods with high-protein, higher-fiber alternatives, to make them nutrient-dense and lower the glycemic index of each meal. For instance, I added ground flaxseeds (roasted) to water and chapati dough to increase fiber intake or opted for a mixture of legumes and pulses to make for a complete protein meal. I learned that taking psyllium husk with lukewarm water post-meal acts as a powerful prebiotic, aiding in digestion, waste removal, and detoxification. Finally, I ended with a piece of ginger again to fire up my metabolism in the night.