How to Lose Weight in the Breasts & Back Area

To lose weight in the breasts and back area, you must make significant changes in your dietary and lifestyle habits. Reducing your caloric intake, eating a healthier diet and increasing your amount of physical activity will help you lose weight. Understand that you cannot target where you lose weight, or spot reduce. However, performing certain exercises can improve the tone of your breasts and back area to help them appear to be in better shape.

Step 1
Change your diet to help you lose weight throughout your body, including your breasts and back area. You can do this by reducing your caloric intake by 500 calories per day while keeping your level of activity the same. Since a calorie is a unit of energy that your body uses to perform functions and physical activity, and 3,500 calories make up one pound of fat, following a this caloric reduction will help you lose one pound of fat per week. To do this, avoid eating high-calorie foods, such as cookies, cakes, chips and fried foods. In addition, you should avoid drinking sodas, juices and sweet teas, which are high in calories and can cause weight gain. As you continue to cut calories, you will notice weight loss in your breasts and back.

Step 2
Eat a well-balanced diet. Choose to eat more fruits, vegetables, legumes, whole grains and low-fat dairy products. These foods are low in calories, which will help you lose weight when eaten in moderation. Additionally, a well-balanced diet provides your body with vitamins and nutrients needed for optimal health. The U.S. Department of Agriculture recommends eating one-fourth of a plate of whole grains, one-fourth of a plate of a lean meat and one-half of a plate of fruits and vegetables. No specific food can cause you to lose weight in your breasts or back.

Step 3
Swim regularly to improve the overall look of your breasts and back. Although swimming is an exercise that, paired with proper diet, can result in weight loss throughout your entire body, this activity builds muscles in your breasts and back to give them a firmer, more toned appearance. You may also try other aerobic exercises that incorporate chest and back muscle use, such as boxing. If you prefer other aerobic exercises, you can still lose weight, although you may not benefit from increasing tone in your back and breasts.

Step 4
Incorporate resistance exercises into a workout regimen that focuses on building muscle in your back and breast. To work your chest muscles, your pectorals, you can perform pushups. Lay flat on the floor and place your hands palms down and even with your chest. While keeping your legs and back straight, slowly push your torso off the floor until your arms are fully extended. Next, slowly lower your torso to one inch above the ground. Plan three sets of 10 to 15 pushups. Take a break when you need to if you cannot complete a full 10-repetition set.

Step 5
Add the Superman exercise to firm up your back muscles for a better appearance. To perform, lay flat on the floor with your arms and hands extended out in front of you. Lift your torso and thighs off the ground to try to make a u-shape with your back. Hold for five seconds at a time. Set a goal to do three sets of 10 to 15 repetitions to tone your back.