Do you feel embarrassed amongst your friends due to your smaller breast size? Do you think that your figure lack the full touch of femininity but you are too scared to opt for the cosmetic breast enhancing procedures? If the answers to the above questions are yes for you, then you should read this article to know How to increase breast size naturally with food and exercise.
Fuller breasts can add a lot to your overall appearance, personality and self-confidence. Girls with small bust size often suffer from lack of confidence which affect their professional as well as personal life negatively.
So, if you think that a few inches addition in your bust size can actually give you a full figure that you want, here is how to do that without going under the knife or taking the breast enhancing pills that are sure to have side effects. There are also some breast massage creams and oils available in the market that claim to increase breast size, while these creams and oils might be effective to increase the firmness of breasts giving them a fuller look, there is always a doubt if the product will actually work for you.
The best way to increase your breast size is to take the natural path. Proper food and exercises can actually be helpful to add to your breast size, giving you a more feminine look. However, the effectiveness of these processes might vary from person to person. As these processes are completely natural and involve healthy change in your diet and lifestyle, hence they are completely devoid of side effects. So, girls what is holding you back from trying these means to get fuller busts? If it is only that you do not have the right information about How to increase breast size naturally with food and exercise then read on to fill your knowledge,
Foods for natural breast enlargement
Diet for fuller busts
Lack of estrogen in the body is often the main reason behind less developed breasts in females. Estrogen is the female hormone that controls the menstrual cycle in women. So, if you have smaller breasts, it is most expected that the estrogen levels in your body is less and including foods that are high with estrogen or helps in increasing the natural production of estrogen in the body can be actually effective. Here is a list of foods that can be highly helpful to give you fuller busts.
If you are trying to increase your bust size, including more dairy products in your daily diet can bring a very positive change. Dairy products, including, milk, cheese, cream, paneer and all other variations are high in different reproductive hormones, such as estrogen, progesterone and prolactin. So, banking on more dairy products can easily provide your body more estrogen which will not only help in promoting breast development but will also help in re-balancing the natural hormonal levels in the body.
Girls looking out for the best foods to increase breast size can easily depend on the soy products. Soy products are not only high in protein, vitamin and mineral contents that help the body to maintain normal hormonal balance but also a good dose of estrogen-like nutrients that can supplement the natural estrogen produced by the body. Soy products are considered as one of the most healthy diet on the planet and even if you include more of them in your regular foods you need not to worry about any side effects. So, include more soya beans, tofu, soya milk, temph and all the other types of soya products in your diet to get more estrogen and to boost your breast size.
Sea food for bigger breasts
Sea foods are highly nutritious and they can be your go to diet for getting bigger breasts. Prawns, sea weeds, sea fishes, oysters all are filled with high calorie protein and more over they are great natural source of Manganese. Manganese is a mineral that plays a vital role in the synthesis of hormones,maintaining hormonal balance in the body. Including more sea food in your diet can be highly helpful for more estrogen production which will naturally add to the breast size of women.
Leafy green vegetables
Leafy green vegetables are healthy for your body and the ones like Spinach, Alfalfa are filled with antioxidants and minerals that can give you an overall good health and promote the normal hormonal balance in the body. However, the green leafy vegetables do not contain sufficient phytoestrogen that can stimulate growth of the breasts. So, while including more leafy green vegetables in your diet can certainly bring a positive change to your overall health, it alone might not be effective to increase your bust size considerably.
Seeds for larger busts
Every type of seeds, flax seeds, sunflower seeds, anise seeds or even pumpkin seeds can be useful to promote the growth of the breast cells. Seeds come with phytoestrogens that can boost the natural production of estrogen in the body promoting development of breasts. Including different types of seeds in your regular diet will not only help to give you bigger breasts but will also give you a healthy and fit body. You can include these seeds in any of your diet or shakes and enjoy the goodness.
For fuller breasts, protein is vital. Including lean meat in your diet can provide you all the protein and fat your body might need to promote the growth of the breast cells. Lean meat can also give your body a bunch of nutrients that can be beneficial for a smoothly functioning system.
Fennel for fuller breasts
When you are trying to get fuller breasts including more fennel seeds or powder in your diet is one of the best things to do. Fennel is considered as the best natural breast enhancer due to its high phytoestrogen content. Phytoestrogens like anethole, photoanethole and dianethole present in fennel boosts the production of estrogen in the body, which is sure to affect the breast size positively. So, if you are trying to get fuller busts include more fennel seeds in your regular diet.
Fenugreek for bigger bust size
Fenugreek also has high phytoestrogen content that helps replenishing the lack of estrogen in the body. Fenugreek seed dust or extract can be highly effective to boost the development of the mammary glands.
Nuts for natural breast enhancement
Nuts like almonds, cashews, pistachios and walnuts can be effective to promote the growth of breast cells. Nuts are a great source of protein and healthy fats that can naturally boost the breast size. Moreover, Almonds and Cashews contain natural estrogen, whereas Pistachios and Walnuts contain phytoestrogen which can be most effective to boost the development of breast cells.
Fruits help you to get bigger breasts
Fruits like strawberry, watermelon and rasp berry are loaded with phytoestrogens, which can help in the development of breast cells. Apples, cherries and plums contain estrogen which can naturally boost the estrogen level of the body. Moreover, fresh fruits in general help in lowering the amount of testosterone in the body of females. Testosterone is a hormone that can be blamed for smaller breast size and is normally more prominent amongst the males. So, eat lots of fruits, they will certainly help you in achieving your goal.
Exercises for natural breast enlargement
Having elaborated on the diet that can help you to increase breast size naturally, let us now get into the exercises that can be highly helpful to increase your bust size when combined with a proper and nutritious diet as mentioned above. These exercises help in the building of pectoral muscles along with the glandular and fat tissues present in the breast, which naturally gives the breasts a fuller and toned look.
You might not know that the simple, traditional push ups that you can perform right in your home without the help of any tool, can do wonders to add to the size and shape of your breasts. Place your palms on the floor, shoulder width apart and balance your body weight on your toes and hands as shown in the picture. Now bend your elbows to lower your body towards the floor, reach the lowest possible position without touching the floor and then get up to a full hand extended position as shown. You need to start with 3 sets of 4 reps and increase as you go.
Elevated push ups
For the best working of the pectoral muscles which can give you bigger and toned breast quickly, elevated push ups can be a great option. To do this exercise you can use an exercise ball or a low height bench or a chair beneath your feet to maintain the elevation. Place your hands on the floor shoulder width apart and then place your feet on the elevated surface. Now push your upper body down towards the floor by bending your elbows. Hold the position for few moments and then get back to the starting position by moving your elbows inwards. Start with 3 sets of 3 reps.
Wall push ups
Wall push ups is one of the simplest exercises and a great one for the beginners as it is easy to perform even if you are not that fit physically. Stand at more than your hand’s length from a wall. Now lean forward on the wall taking your body weight on your hands, placed shoulder width apart. Your feet should be a bit elevated at the back. Now push your body towards the wall by bending your hands from the elbows. Hold the position for few moments and then get back to the starting position. You should start with 5 sets of 6 reps at least.
Reverse dumbbell flye
For this exercise you will need two dumbbells. You might select light dumbbells to begin with. Stand on the floor with your feet close but not touching. Bend your knees to lower your upper body and then bend a bit forward to reach the position as shown in the image above. Hold two dumbbells in your two hands. Bring your hands close at the front of you and then back as you stretch your hands to the sides. Make sure that your elbows are always straight, and you go all the way back to make a straight line with your hands and shoulder. 5 sets of 3 reps are necessary to start with.
Inclined dumbbell flye
Inclined dumbbell flye is the other variation of dumbbell flyes that can be effective for increasing breast size. For this exercise you will need an exercise bench and the dumbbells. Fix the exercise bench in an inclined position and rest your back on the bench with the dumbbells in your hands. Now bring the dumbbells together over your head as shown in the picture and then take them back to make a parallel line with the floor. Go for 5 sets of 3 reps at the beginning.
You can do chest dips with an exercise table and if it is not available you can do it even with the help of a strong and stable chair, but make sure to place the chair against a wall so that it does not slip back. Place your hands at the side of the table and your feet at a distance as shown in the picture. Make sure that your thighs and hips are parallel with the ground before starting. Now lower your body towards the floor bending your hands from elbows and then again get back to the starting position. 3 sets of 5 reps will be good to start with.
Now you know How to increase breast size naturally with food and exercise. So, do not weight anymore. Get started from today!