Which Exercises Will Help Reduce My Big Breast Size?


question-icon-newI am naturally very large chested (my siblings and mother are also). I would like to know the best exercises to make my chest smaller as I have tried many exercises and only ended up making my chest larger which makes it seem very unnatural. I’m extremely self-conscious and worry as I have 4 daughters of my own who will have this problem. Can you help?

answer-icon-newMany women wish to reduce their breast size, either for aesthetical reasons when their breasts are disproportionately large, or for health reasons when the amount of weight in the breasts is causing severe back pain. Obviously, the quickest way to reduce breast size is going under the knife for a cosmetic procedure. However, if you can’t afford this or would just rather do it more naturally, there are some exercises and food choices you can employ to try to reduce your breast size.

Since breast tissue is composed of mainly adipose tissue (fat), you will want to follow a plan to reduce your overall body fat levels. When you lose body fat, it will come off from all over your body including your breast tissue. Many women actually see most of the initial fat reduction in the breast region, so it’s a matter of following the right plan to lose this unwanted tissue. So, the best exercises to reduce breast size will be those which stimulate your metabolism to lose body fat, which are cardio exercises like walking, riding a bike and using an elliptical machine. Focus on low impact cardio since most women who have very large breasts simply can’t do high impact exercises like jogging or running. Doing daily cardio exercise for 45-60 minutes will help to burn fat from all over your body and gradually reduce the size of your breasts.

reduce-big-breasts-cardioIf you’re looking for something even more active and allows you to socialize then sports are also on the list of the best exercises, as they count as cardio as well. You can choose whichever you like, but those which use more upper body strength will be more beneficial, as they will focus on strengthening the muscles in your chest area, allowing for better results.

Along with cardiovascular training, you should also add specific strength training exercises to your fitness routine, as this will help build and tone your pectoral muscles, which are located in your chest. Simple as they may seem, push-ups (when you prop yourself on your hands and toes and lower yourself to the floor and then back up) are excellent for toning up your chest. The king of all chest exercises is the bench press (lifting a weight over your chest) which can be performed using either a barbell or dumbbells. These are among the best exercises to tighten up the chest muscles and help reduce breast size. You can do these exercises a few times a week at home or at the gym, but remember to keep the weight light and the repetitions high or you’ll end up building up your pectoral muscles instead of tightening them. Here is a list of several great chest exercises to include in your workout plan (click on the links to view the exercise guides):

Even though these are some of the best exercises to reduce breast size, you still want to watch your diet to achieve the best results possible. You obviously will want to reduce the fat in your diet, as well as sugars, so as to further reduce your body fat, specifically in your breasts. You also want to avoid excess salt since a high sodium intake will increase the retention of liquids which can result in a bloated appearance, making your breasts look larger. Remember to avoid crash dieting and super low calories especially when you’re exercising more. What you want to focus on is eating healthier foods which will aid your metabolism in burning extra fat during exercise and reducing the size of your breasts.

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  1. Avatar
    Mazibuko sibongile on

    I have a problem with my big breasts. I have lost confidence and I can’t seem to do anything because I have gained a lot of weight. What can I do to reduce my breast size?

    • shapefit

      Mazibuko – As the article suggests, it’s important to hit it from all angles when your goal is to lose body fat and reduce your breast size. This means to focus on the big 3 areas that include diet, cardio exercise and strength training. Your diet and cardio workouts are going to take priority if you have excess body fat to lose since these two factors will help you to reduce your overall caloric intake (burning calories with cardio and reducing through diet). Along with your diet and cardio program, it’s important to target the chest with high repetition shaping exercises to tone and tighten the area. It will take some time but don’t get discouraged since hard work and dedication will get you there.

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      I was a triple D and went down to a 38C after losing weight, so you can do it! Just dont eat after 6 since that helped me lose the weight. Good luck!

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          I too am a large busted woman. I have a small frame and size G bust. I was looking at surgery, but have decided to make a change in what I eat and how I exercise. Ready to do this!

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            Penny wright-Lyles on

            How can I join you? I have the same problem. I’m looking to partner with someone. A little push and competition is a great motivator for me. I hope you are willing to share what you’re going to do.

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          I’m was a size 40 H, but when I lost weight I downsized to 38 DDD. So it is possible to lose breast tissue when exercising.

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      This is the great information you shared with us. Some other thoughts – Exercises don’t increase breast size necessarily as they will only make your chest area look more perky and full. Exercises to increase breast size work by toning up your pectoral muscles, which are muscles that rest right below your breasts. So your goal should be to do exercises that target your pectoral muscles specifically so they can appear larger. Breast enlargement workouts may be practiced unassisted in the comfort of your home. However, seek guidance from a qualified instructor initially, since incorrect form and technique may lead to pain and injury. Moreover, in addition to exercise, it’s crucial that you wear a bra that offers the appropriate amount of support for your breasts especially during workouts.

    • shapefit

      Laurine – One of the best ways to help this is finding the right bra for your current size. There are many types of ultra-comfort bras on the market that do wonders for supporting large breasts while providing maximum comfort.

        • shapefit

          Ginni – Unfortunately, we don’t have any recommendations on specific types or brands of bras. It might be best to try several different types on at the store and ask the sales representative which ones they recommend. As another person noted earlier, JC Penney and Victoria’s Secret offer free bra sizing so that might be a great option to make sure the bras you try on all fit correctly.

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          David Ensminger on

          As a Transmale, I just wanted you to know that my 30GG size didn’t actually cause pain because I was wearing properly fitted bras. JCpenny and Victoria secret do not size you correctly. They still try to tell me I’m a 36DDD because that’s the biggest they carry. Go to a professional bra fitter to get it done right. I have no idea where you live so giving you a place to go wouldn’t work as most professional bra fitters are not located in chain stores.

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          Try a website called Bare Necessities. I have used them for years. My insurance just recently paid for breast reduction. Depending on your height and size of breasts you may be eligible for insurance to cover surgery if that is something that interests you. First you have to talk to your doctor and get a referral.

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          Edith Lances bras work wonders for large breasted women. I have been using them for 7 years. They are pricey but worth it!

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          I get my bras from Title Nine. They are the best and last a long time. Plus, it reduces any bounce. They use barbells as a measurement to know the strength you would need. Of course, use size the normal sizes. I have not gone back to any other store.

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            Title Nine is the best! I am a 36C small framed Health/PE Teacher and need bras that reduce bounce. I started buying from Title Nine about 6 years ago and haven’t bought a bra from anywhere else since.

    • shapefit

      aakriti – If you have naturally large breasts and your physique is very slim, then you might want to consult with a plastic surgeon about your options for a breast reduction. Petite women who have very little fat on their bodies yet have big breasts usually have to choose surgery but it’s important to consult with a doctor to see what your options are.

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    I’m 17 years old with 34 DD breast and I want to make my breasts a little smaller before prom in April. I need some exercises besides push-ups because I can’t do them due to my back problems.

    • shapefit

      Emily – Some other great chest exercises are dumbbell flyes and cable crossovers. The best thing you can do to help decrease your breast size is to lose fat from all over your body by doing cardio and eating clean. This should help you decrease the fatty tissue from your breasts and make them smaller.

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    I am 18 years old and my weight is 60 kgs. I use a 34D minimizer bra but my breasts seem to fall out of the bottom of the bra. I just want to reduce my breast size and lift them up. My lower body is well toned but my upper body makes me hate myself. Can you help?

    • shapefit

      Sofia – The first thing you want to do is get a bra that fits correctly in order to provide enough support for your large breasts. In terms of reducing the size, this article outlines how to help so review it again for more information. Reducing your overall body fat is one of the biggest things you can do to decrease fat from all over your physique, including your breast tissue. Best of luck to you 🙂

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      Hi Sofia, I read your comment and couldn’t help but notice your trouble. It seems to me that your bra size is not correct. It is highly recommended to be professionally fitted once every 6 months or more if you have gained or lost weight or have gone through significant hormonal changes. Based on what you provided, I am willing to bet that your cup size is too small and your band size is too large. Please go to your nearest clothing store and inquire about a bra fitting. JC Penney and Victoria’s Secret offer free bra sizing.

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    I am 17 years old. My breasts keep getting bigger. I use a 36D minimizer bra but my breasts seems to fall out of the bottom of the bra. I want to reduce my breast size. Can you give me some tips to reduce help reduce them?

    • shapefit

      Ronak – First off, it sounds like you need a different sized bra to provide the right amount of support. For reducing your breasts, you can review the facts in this article to learn the different way to decrease them.

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    I’m currently 12 years old. I like to stay active but the only problem is that I’m not comfortable running because of my breast size. I always wear sweatshirts, pullovers or jackets to school to make me feel comfortable. How can I make my chest smaller naturally?

    • shapefit

      Hi Mariah – One of the best ways to make your breasts smaller is to lose body fat by following an exercise program and a clean diet. Breast tissue is basically fat tissue so if you can lose weight then you will naturally lose fat from all over your body including your breasts. You can also wear a very supportive sports bar under your clothes to compress your breasts and make them appear smaller.

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    I’m am 13 years old and I do cheerleading but my cup size is a 38D and it makes it difficult to do my flips. After practice my back is more sore than it usually is. I heard of breast reduction pills and was wondering if a girl my age should take them.

    • shapefit

      Hi Kyla – Don’t waste your money on any type of breast reduction pills or cream. These products simply do not work. Just focus on cleaning up your diet and including cardio exercise which will help reduce fat from all over your body, including your breasts. If you’re already thin with very little body fat and you have naturally large breasts then your best option is to wear a better athletic bra which will help support your breasts during exercise and other activities like cheerleading. Your last option is to visit a cosmetic surgeon and inquire about breast reduction surgery.

    • shapefit

      Hi Pooja – It really depends on how much weight you lose, your age and the overall elasticity of your skin. If you only need to lose 10-20 pounds, loose skin should not be an issue. However, losing over 100 pounds can cause skin issues. Some people can lose a large amount of weight and avoid having excess loose skin, but for most people, loose skin comes hand-in-hand with a high level of weight loss.

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    Thanks for the great article. I understand that exercise is the key. The thing is, I have already become somewhat thin in the past few months due to stress and I’m not looking to reduce my body fat that much. My target areas are the abdomen area and breasts. I have C cups and I just HATE how big they are. I just wish I had A cups but that won’t be possible. If I can even go down one cup, I would be so happy. However, because I do not want to become small or thin, how would I be able to reduce my chest size? I like the size of my arms and legs and I do not have a large amount of fat to begin with. I don’t want to do any type of surgery. Can’t I still target the chest area without losing much fat elsewhere? Or, am I stuck with this irritating body part forever? Thanks!

    • shapefit

      Div – If your natural body type is thin and are your breasts have always been naturally large for your smaller frame then this really comes down to genetics. I would guess that your mother or grandmother probably have naturally large breasts also. You can try targeting your chest with high repetition (20-30 reps per set) exercises like dumbbell chest flys, cable crossovers and push-ups which should help to tone up the area. However, if you have some fat around your stomach then I would focus on cleaning up your diet and adding in some cardio like running because you still have some excess fat on your physique. Since your breasts are naturally large, the composition of your body fat tends to hoard around the fat stores in your breast region so you need to get really lean in order for the fat loss to finally end up coming from your breast tissue. Hope this info helps 🙂

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    I am a 26 year old woman. My height is 5’1″ and my breast measurement is a 37, but a 34D bra fits me perfectly. First of all, I’m not sure now which is right! Also, my breasts seem huge to me which makes me very conscious of them. I hate looking at myself in the mirror! My other stats are 37-30-39. Is this good enough or do I need to starting losing fat?

    • shapefit

      Hi Vasudha – If you’re not happy with the level of body fat on your physique then you might want to start on a cardio and weight training plan to lose fat and tone up. Look into testing your body fat percentage to see where you’re at. Here is an article about body fat testing to help you out.

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    I’m 19 years old and I have very large breasts that make me feel shy and uncomfortable among my peers. What can I do to reduce their size?

    • shapefit

      Hi Chantel – The best way to reduce the size of your breasts is to decrease your overall body fat levels through eating a clean diet and including cardio exercise into your fitness routine. Follow the tips in this article to help you.

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      shiromi senaratne on

      I’m 41 years old and I have very large breasts that make me feel shy and uncomfortable among my peers. What can I do to reduce their size?

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    I do regular jogging and even though I wear the right sports bra (I hope so, because a consultant helped me pick), my extra huge breasts still won’t stop moving when I jog. Is this going to make my breasts saggy and should I avoid it? I hope you can help. Thanks!

    • shapefit

      Hi Mikan – No, jogging will not make them saggy and should actually help tighten them up since you will be losing body fat and toning up. Just make sure to shop around and find an extra supportive sports bra to keep them in place the best you can.

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    I am a 33 year old lady who is short but have very big breasts. My cup size is 40F and my bra feels small as it leaves marks on my shoulders. I was wondering about how to dress up to cover my large breasts because my upper body is bigger than my lower body. Please help 🙂

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    I’m 12 and since I play sports my breasts always keep jumping up when I am running. It’s a bit of a pain and I’d like to know some more excercises I could do to reduce them.

    • shapefit

      Hi Ariana – You might want to look into a better sports bra to help support your breasts more when you run. For exercises, your best bet is to focus more on cardio and your diet in order to lose fat from all over your body which also includes your breasts.

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    I am 15 years old. I have big breasts which I hate because they make me have marks on my shoulders because of bras. I used to play sports but I stopped because of the tight timetable we had in high school but now when I go to play I can no longer jump or run very well because of my large breasts bouncing up and down when I run. I really hate this because I used to be a good runner and now I feel so uncomfortable running. I am naturally thin so I am asking for a perfect exercise for me. I am also afraid of my breasts falling and getting saggy.

    • shapefit

      Hi Lizy – There really isn’t one perfect exercise for helping to tighten up your breasts and make them smaller. Some women with naturally large breasts lose weight but the size of their bust actually stays the same. This is due to genetics. Losing body fat with a clean, healthy diet along with cardio is your best bet to dropping a few pounds and hopefully some of that weight will come from your breast tissue. In the meantime, try to look a better sports bra with maximum support for your current breast size so you can actually be active without being too uncomfortable.

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    Thank you for this article. I’m 21 years old and feel very uncomfortable with my 32DD cup sized breasts. I’m just wondering how many calories I should consume per day to lose overall body fat? I weigh 48kg and my height is 147cm.

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    After having a baby my breast size has increased. Although I’m doing regular exercise and dieting I don’t see any reduction. I’ve lost my confidence and wanted to know if is it possible to reduce the size of my breasts post-delivery.

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        No, I stopped breastfeeding almost a year back. My child is now 2.5 years old. Any suggestions to help me?

        • shapefit

          Hi Apple – There are some women who notice their breasts do not reduce in size after pregnancy or breastfeeding, so you might fall into this group. At this point, you will probably want to continue following an exercise plan along with eating a clean diet and doing cardio to help reduce any excess weight you gained during your pregnancy. By reducing fat from all over your body you should begin to see a little reduction in your breast tissue. You should also follow up with your doctor just to be on the safe side and make sure this is normal.

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    I’m 19 years old and my 34 size breasts have hurt my self-confidence. They are also causing me back pain. I have problems shopping too since most clothes don’t fit me in the chest. Due to my large breasts, I have problems socializing in college and public areas. Jogging with big breasts is also not easy since my breasts keep bouncing up and down. Help me please!

    • shapefit

      Hi Chihiro – It can be very difficult dealing with large breasts so it’s important to take the steps needed to help reduce them by following the advice in this article. If, after losing body fat through a healthy diet and exercise routine, you still retain a lot of size in your breasts then you might need to consult with a doctor to see what the best course of action is to get them reduced.

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    I had a breast reduction but my surgeon did more of a lift than a reduction. He will do a revision but only take out 100g from each side which does not seem like a lot. I’m not in a position where I want to lose weight. So “clean eating” whatever that is, isn’t high on the to-do list. Of course there is exercise but if you’re building muscle without losing fat, which not everyone can or wants to do, you are going to end up looking bulkier. Are there any foods or vitamins or minerals that increase or decrease size?

    • shapefit

      Hi Sam – Unfortunately, there are not any type of vitamins or minerals that will change the size of your breasts. The best thing to do is consult with your doctor about the best course of action to get the results you’re looking for.

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    Thank you for this article. I am 20 and my breasts are very large. This is mainly due to the fact that I put on weight (10 kg in 2 years). I have tried cardio to shed that weight but unfortunately I’m short of breath or feel dizzy after 15 minutes of exercise. I cannot even run 5 minutes without panting. This is quite strange as I played sports earlier, namely swimming and yoga. I would like to know whether there are any alternatives to cardio exercises in order to lose breast fat.

    • shapefit

      Hi Dee – The alternative to cardio is going to be centered around your diet and weight training. In fact, eating a clean diet is much more important than cardio exercise when your goal is fat loss since you can’t “out-exercise” a bad diet. If you can’t do cardio exercise then you will need to really focus on cleaning up your diet and eliminating foods that cause weight gain. This means cutting out the sugary carbohydrate foods and high starch foods like white rice, pasta, potatoes and white bread. Stick to lean protein, fibrous carbs (veggies) and healthy fats in order to maximize fat loss. It will be difficult but stay focused and if you truly want to lose the weight you will do it. It just takes time and dedication to stay on track with eating a nutrient dense diet. Along with your diet, you will want to include weight training into your routine. Hopefully this doesn’t tire you out like cardio does. Lifting weights is crucial for fat loss since you can add lean muscle mass to your body which will help you burn additional calories each day. Shoot for 3 days per week of weight training with 12-15 reps for each set (5-6 sets per muscle group). Break up your days like this: Monday (Chest/Back), Wednesday (Legs) and Friday (Shoulders/Arms). When you combine weight lifting with a clean diet, you should see great results within 90 days. Best of luck to you 🙂

  19. Avatar

    I’m 22 years old. My breast size is 34AA and I want to reduce my breast size without losing overall body fat. How can I do this?

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    First off, thanks for the article! I’m 16 years old, 5’5″ and I have a 32DDD breast size which is a total pain. I also suffer from a severe backwards shoulder dislocation, ripped tendons and bone fractures to my right shoulder. Are there any particular exercises that will target my breast fat that perhaps don’t require too much shoulder stress or do I have to tough it out? I’m already fairly slim, except in the bust area which is quite awkward because I’m a high ranking martial artist so my uniform pulls open a lot. I’m also a vegetarian and follow a healthy diet. I have a sturdy, well fitted sports bra and a normal bra. I’ve had a naturally large chest since I was 11 (runs on my dad’s side of the family) so this isn’t brought on by weight gain. I don’t think I would be covered by insurance for a reduction. I’m a 16-year-old girl who looks like a 25-year-old women. Please help!

    • shapefit

      Hi Katerina – I was going to recommend more cardio to burn off excess fat but since you’re already fairly slim, this might not be the best route to take. Since you have issues with your shoulder, you need to be very careful with any type of movements that could cause additional problems to that area. Have you ever tried using elastic exercise bands for training your chest? These may help since they are much less intense than using free weights and machines. Check out our Exercises Bands Guides for different exercises that might help tighten and tone up your chest. Make sure to get the okay from your doctor before doing any specific resistance training on your injured areas just to be on the safe side. If this doesn’t work, then you might just need to investigate further into getting covered by your health insurance for a breast reduction.

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    I’m a mother of three and currently breastfeeding my third. He prefers to breastfeed only on my left side. I don’t know if that’s the reason why I have drastic uneven breasts. I have also lost lots of weight while breastfeeding. Please help or suggest something to make them (at least somewhat) even. Since it’s very noticeable and I am getting very conscious.

    • ShapeFit

      Hi Andrea – It really depends on your current level of fitness and your strength levels. We recommend doing 4-5 sets of 15-20 push-ups as part of your overall chest workout and do this 1-2 times per week. If you don’t have that much strength in your upper body, then do push-ups using your knees and just focus on doing as many reps per set as possible.

    • ShapeFit

      Hi Lola – Swimming is an excellent cardio exercise. It works your entire body and burns a lot of calories. In regards to reducing breast size, swimming itself will not, but the overall body fat you lose by burning calories will help reduce fat deposits from all over your physique, including your breasts.

    • ShapeFit

      Hi S.B – If you’re a female, bench pressing is not going to reduce your breast size. You need to focus on your diet and cardio routine in order to burn calories and lose fat from all over your body, including your breast tissue.

  22. Avatar

    I’m a mom for three. I feel so desperate because of my large breasts (size 38DD). I weigh 73 kg and my height is 5’6″. I feel so sad when I look at my breasts and I don’t feel comfortable with how big they are. I look like an old women but I’m only 32 years old! I have lost my confidence and need some help.

    • ShapeFit

      Hi Maryam – You should focus more on your diet and cardio to lose overall body fat to help reduce your breast size. For weight training, choose higher reps with lower weight when doing chest exercises. Using heavy dumbbells will cause even more growth in the area which will make your chest look larger.

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    I weigh 134 pounds and my breast size is a 34DD or a 36D depending on the brand of bra I wear. I want to lose around 10 pounds and reduce my breast size. My breasts are the major area where I gain weight. Is there a chance that would be where I’d lose weight too? Also, if I lost weight in my breast area would it make them saggy?

    • ShapeFit

      Hi Raven – When you lose weight, you will decrease body fat from all over your physique. Many women experience a decrease in their breast size when they drop pounds, but others do not. If you lose the weight (10 pounds) and notice a decrease in your breast size, this reduction should not affect your skin’s elasticity so your breasts should not become saggy if they are already firm. They will just reduce in overall size. However, in the case where a woman loses a lot of weight (100 pounds or more), then the breasts could very well experience sagging issues.

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    I’m a 34D and my breasts sag slightly and they also have some stretch marks on them. Losing weight may help reduce my cup size to a C but how do I deal with sagging after weight loss?

    • ShapeFit

      Hi Pranika – If your breasts are already sagging, there is very little you can do to help firm them up other than weight training which will help to tone the muscles around your chest but will not do much in terms of tightening up saggy breast tissue.

  25. Avatar
    Heather Carver on

    I am a 42 M. I can’t get a single plastic surgeon in Colorado to take Medicaid for a breast reduction. I’m so big I can’t even do yoga anymore. As a result of having a hysterectomy at 36 years old, I am on estrogen and other medications that make me gain weight. How do I fix that?

    • ShapeFit

      Hi Heather – The best thing to do is speak directly with your doctor who is prescribing those medications and ask them about different solutions to deal with the weight gain. They might be able to adjust your dose or give you other supplements to help you.

  26. Avatar

    I’m 18 years old and I used to weigh 72kg, but lost weight and now I’m 62kgs. I have large breasts (32D cup). My breast size reduced a little when I lost weight but I still feel uncomfortable with my big breasts. Is there any way to reduce 1-2 more cup sizes?

    • ShapeFit

      Hi Sarah – You can continue with your exercise program and diet plan in order to lose more body fat and that should help reduce your breast size even further.

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    I am 64 years young and I feel my breasts have become inflated. They are currently 36 triple D. I was walking religiously every day, but since having some knee issues I have not been doing it like I was. I also watch my 2 granddaughters 3 days a week so my routine has been altered. I know I have put on weight and feel very discouraged, but I am willing to start again with some light cardio and weight training excercising. I was wearing a size 8/10 clothes a few years ago, but now I’m a size 12. However, my breasts seem so huge and it’s hard finding blouses to fit in that area. If anyone has any further advice, I am willing to try it. Thank you!

  28. Avatar

    Just wanted to say thank you to ShapeFit! It’s my first time on your site and I love how you are answering so many questions! Most sites responses mostly get ignored. Real people with problems need answers. I think I’ll stick around here.

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    I’m 17 years old and my breast size is 32 DDD. To lose breast fat, I know you need to eat a clean diet. What’s the best kind of diet to follow?

    • ShapeFit

      Hi Angela – You can read our Nutrition 101 article to get a detailed breakdown of the best types of nutrient dense foods to include in your diet. Losing body fat comes down to hitting it from all angles and this includes (1) clean eating, (2) cardio exercise to burn calories and (3) weight training to build lean muscle tissue.

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    I’m 27 years old weigh 32 kg. I have large, heavy and saggy breasts and want to reduce them. I sometimes get pain in my breasts and I also have back pain. I can’t have any type of surgery and I’m not able to do any exercises because I’m already very thin and I don’t want to lose any more weight. Are there any exercises that will reduce only breast size and not overall body weight? Should I consult with a doctor about this problem?

    • ShapeFit

      Hi Rama – If you are already very thin and have naturally large breasts then it will probably be difficult to reduce them without surgery. There are no specific exercises that will only reduce your breasts without having an effect on the rest of your body (cardio, weight training, etc). It’s always recommended to consult with a doctor to see if there are any other options for you.

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    HELP! Over 7 years ago, I lost 35 pounds and my boob got smaller and I as so happy! Then in August of 2017, I was outside taking care of my plants and I tripped over an old heavy ceramic flower pot! I went airborne, threw the plant I was holding, landed 1/2 in the dirt and 2/3 on the sidewalk. I cut my shin open on my right leg so deep you could see the bone! My husband picked me up and carried me into the house. He asked if we were going to the hospital. As a little girl I never went to any doctors, dentists, etc. I am a 58 year “young” woman at 5’5″ and I’ve always been on the slim side. Even after I had my son, I lifted weights beside the crib! Please tell me where do I get started. I can still go back to the Doctor which helped me lose weight the first time. But, I am lost this time. I am writing down everything. I also have a metal plate in my neck from long ago before this accident. Lastly, I fell on both of my knees very hard and I still need to have X-rays for that! I gained too much weight, so please help!

    • ShapeFit

      Hi Mary Ann – After you get your doctor’s clearance, the best way to get started back on your weight loss journey is simply by walking every day (if you can manage that after your injuries). If not, then try doing some type of cardio with just your upper body, like the arm rowing machine that many gyms have. You can also order one on Amazon like this Seated Whole Body Pedaler which can be used independently with just your arms. That is an excellent way to train your chest, arms and back without having any assistance with your lower body. Along with getting active, make sure you really watch your diet closely and try to focus on nutrient dense whole foods. Your diet is the most important part of your weight loss plan. Good luck 🙂

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