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Wishing that you were a cup size bigger? Breasts tend to grow at their own pace as you make your way through puberty , but that doesn’t mean you can’t help speed things along. We’ve put together some easy diet and exercise suggestions to help give you the best shot at increasing your breast size. We’ve also included some alternative approaches that may come in handy. Keep reading to see if any of these tips and suggestions appeal to you—with any luck, you'll be one step closer to your desired breast size.
Steps
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Eat healthy fats. Breasts are made of fatty, adipose tissue, so they will not appear until you have gained body fat. Monounsaturated fats are the best choices for increasing breast size. Healthy fats include olive oil , nuts, cheese, avocados, yogurt , and granola . [1] X Research source- Women who have less than 17 percent body fat may stop ovulating and menstruation. If you have already gone through puberty, but you are not having regular periods, then raising your body fat in a healthy way will help you to grow breasts and return to normal menstruation and ovulation.
- Avoid other fats that are unhealthy, like trans fats and saturated fats from fast food and processed food sources. These fats usually end up collecting on areas of the body that women want to avoid being fuller, such as thighs, hips, and the stomach. They can also cause other health problems, including high cholesterol . [2] X Research source
- Refrain from consuming processed foods, sugars, and sodas which may help you put on weight but will certainly lead to other unhealthy conditions.
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Eat estrogen-rich foods. Estrogen is a potent female sex hormone, which at its proper levels can aid breast growth. Good sources of natural estrogen include pumpkin, garlic, red beans, lima beans , chick peas, eggplant , flax seeds, and squash. [3] X Research source- Increase your consumption of soy products. Soy products are high in isoflavones, which can help the body increase its own estrogen levels and promote breast growth. Soy is also rich in protein and can help build and repair damaged tissues in the body. Try soy milk , soy nut butter, etc., to see results. [4] X Research source
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Avoid food rich in testosterone. Testosterone is the male equivalent of estrogen which decreases breast growth. Avoid carb-rich foods such as chips, crackers, white rice and baked goods to minimize the production of testosterone in your body. [5] X Research source- Anabolic steroid use will have a similar effect to testosterone on breast growth as well.
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Eat protein. Protein is one of the best ways to make your breasts grow. Try drinking more milk, and eating more eggs, peanut butter, lean fish, chicken and nuts. In any case, you should be trying to eat a well-balanced diet irrespective of whether or not you are trying to make your breast grow faster.- If you eat more protein, your curves will be softer and round out nicely. [6] X Research source
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Eat more fruits and vegetables. Fruits and vegetables help regulate testosterone levels in the body, while the anthocyanins and antioxidants in them further help build healthy tissue and protect against damage from free radicals. Make sure you're getting a minimum of four servings a day. [7] X Research source- Berries, like blueberries, are a good choice because they're high in antioxidants.
- Dates, cherries, apples and plums should be included in your meals because they have more estrogen than other foods. [8] X Research source
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Drink a mixture of papaya juice and milk every day. Although it is not extensive or well done, some research has shown that one of the best to improve breast growth is to drink a mixture of papaya juice and milk. Nutrients and vitamins found in these two ingredients help plump your breasts as long as you drink the mixture routinely. [9] X Research source- Alternatively you can also eat fresh papaya in lieu of the juice.
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Do yoga or pilates . These exercise programs strengthen your core and increase strength in your chest. Often you are working with your pectoral muscles, the chest muscles under the breast. As those muscles are strengthened, through poses like chaturanga in classical yoga, the breasts will have enhanced size and shape. -
Do chest presses. Grab 5 lb (2.2kg) weights in each hand. Set them aside on your exercise mat as you lower yourself onto your back. You can also use a weight bench for this exercise.- Bend your knees and contract your abdominal muscle deeply.
- Grab a weight in each hand. Raise your hands directly over your shoulders. Your palms should face each other when they are in the air.
- Lower your arms down slowly until your elbows touch the floor beside your waist.
- Pause and lift them slowly. Repeat 12 times. Do 3 sets of 12 with 30 second resting periods in between.
- Switch the position of your hands so that the palms face your feet and repeat the exercise. You can also use a 10 lb. (4.5) weight bar for this version.
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Do chest contractions. Stand with your feet hip width apart. Grasp the ends of a hand towel with a hand on each end. Hold your arms out straight in front of you. Contract your abdominal muscles and try to pull the towel in opposite directions with each hand. Pretend you are playing tug of war. Hold the contraction for 30 seconds to 1 minute. Repeat 3 times.- Increase the amount of time you contract your muscles every other day.
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Do chest flys. Find a weight bench that you can set at an incline. You can also use a chair that inclines, as long as it gives firm support. Grab 2 5 lb. (2.2kg) weights. Lay back on the incline.- With a weight in each hand, extend your upper arms parallel from your shoulders. Your palms should face toward your lower body, rather than toward each other.
- Lift the weights until they almost touch in front of your chest. Pause and slowly lower them to the original position.
- Do 3 sets of 12 repetitions.
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Do chair lifts. This will tone and strengthen the arms, chest and shoulders while also enhancing the size and appearance of the breasts.- Back up to a stable chair. Squat down with your feet slightly out in front of your knees and reach back with your arms to grab the arm rest or seat of the chair.
- Lower your torso down slowly without going past 90 degrees of elbow bend. Then push yourself back up.
- Repeat 10 times, then break, and do two more sets of 10.
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Do pushups . Pushups will help strengthen your pectoral muscles, those muscles under your breasts, which in turn will give the breasts an enhanced firmness. Pushups are also just excellent exercise for overall physical fitness and strength. [10] X Research source- Lay down on your stomach on an exercise mat. Place your arms right below your shoulders.
- Press yourself up into a plank position. Your weight should rest on your hands and feet, with a straight line extending between your shoulders and your ankles.
- If you don't have considerable upper body strength, modify the pushup position so that you are on your knees, in a plank.
- Lower your body as far as you can by bending your elbows. Stop before you reach the floor.
- Raise yourself back up. Go slowly, spending 2 to 3 seconds for each movement.
- Do 2 sets of 10 and increase the number of repetitions you do each week.
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Do palm pushing. This a simple exercise that can be done anywhere and anytime. Place both palms of your hands together and press into each other for a count of 5 and then release. Do 10 reps.
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Massage your breasts. It has been rumored, though remains scientifically unconfirmed, that massaging your breasts daily helps stimulate blood flow to the breasts and allows natural hormones taken in your diet to reach breast tissue more effectively. In turn, your breasts grow. [11] X Research source -
Stop wearing a bra . A 15-year French study recently reported results that bras cause women's breasts to sag over time. Researchers found that going braless increased the elasticity of the breasts making them perkier. This study goes against previous reports that bras support women's breasts and fight sagging. [12] X Research source However, keep in mind that this study only applies to women ages 18 to 35 who have never worn a bra before.- The study found that women who never wore bras had nipples on average seven millimeters higher (relative to their shoulders) than women who wore bras regularly. [13] X Research source
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Try breast enhancement herbs. Consult a local health food nearby or a naturopath about taking natural female health supplements and herbs. These should help your breasts appear fuller and more-filled out. Try to stick to natural products, though. [14] X Research source- Marshmallow root, for example, is one natural herb that can help, apparently, breast growth. Be sure to consult your physician, though, as this particular herb can interfere with other medications you may be on.
- Keep in mind that there is no evidence to support herbs helping with breast growth.
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Talk to your doctor about birth control pills. Birth control pills contain hormones - most importantly estrogen - that will affect breast size. Hormones should, however, be considered a last resort. [15] X Research source- There are several reasons to start taking birth control pills in addition to decreasing the risk of pregnancy. The hormones in birth control pills can regulate your period, make periods less painful, and reduce the symptoms of PMS.
- If you are a teenager who has not yet used birth control pills, then talk to your parents and doctor about monitoring your hormone levels. [16] X Research source Note, however, that weight gain should not be the only reason you opt to start taking the birth control pill. It is a form of medication and will have other side-effects on your body, so think carefully about taking it.
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Try breast enhancers that don't change the size of your breasts. If you want your breasts to look bigger but don't really want to try any of the other suggestions, try wearing a padded bra or other stuffing inside your bra. Your breasts will appear larger but won't actually be any larger. [17] X Research source- Even standing up straight and keeping good posture will make your breasts look bigger.
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Just be patient. If you are currently going through puberty, there are several clues to help you predict whether your breasts will grow naturally.- Look at your mother and grandmothers' breast sizes. If most women in your family have larger breasts, they are likely to get bigger as you go through puberty. [18] X Research source
- Examine your breasts in the mirror. Notice whether the areolas, the area around the nipples, "stick out" a little, meaning they look like little mounds on top of your breasts. If they do, then your breasts are still in their growth phase.
- Keep in mind that you may not reach your full breast size until you are in your late teens or even in your early 20s. [19] X Research source
Join the Discussion...
hi, i'm wondering is there any way i can get bigger boobs naturally? are there like any exercises i can do or foods to eat or vitamins to take or... Read More
Really the only way to get bigger boobs is to gain weight. But even then, you can't control where the fat will go—it might end up someplace oth... Read More
Unfortunately the size of your boobs is mostly determined by genetics. There's not much you can do to make them naturally a lot bigger on your ow... Read More
Expert Q&A
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QuestionWhat if your 13 and you boobs are fairly small? Should I be worried or see a doctor about it?Dr. Noriega is a Board Certified Obstetrician & Gynecologist and medical writer in Colorado. She specializes in women’s health, rheumatology, pulmonology, infectious disease, and gastroenterology. She received her MD from the Creighton School of Medicine in Omaha, Nebraska and completed her residency at the University of Missouri - Kansas City in 2005.It can take anywhere from 18 months to 9 years before your breasts are fully developed. I would not be worried about your breast size at age 13 because they are still likely to continue growing.
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QuestionCan I do exercises to make my breasts bigger?Dr. Noriega is a Board Certified Obstetrician & Gynecologist and medical writer in Colorado. She specializes in women’s health, rheumatology, pulmonology, infectious disease, and gastroenterology. She received her MD from the Creighton School of Medicine in Omaha, Nebraska and completed her residency at the University of Missouri - Kansas City in 2005.You can try to do any of the exercises mentioned in this article to try to get your breasts to grow. However, many female athletes who perform at high athletic levels will have decreases in their estrogen levels. They often skip periods and have smaller breasts because of their lower estrogen levels. So while moderate levels of exercise - usually considered to be 30 to 60 minutes per day - are fine you may want to skip more intense exercise levels.
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Tips
- Try to love your body in the moment. It may not always be exactly how you want it, but it is YOURS and it's here to stay. Instead of focusing on how you look, try to focus on being healthy and happy!Thanks
- Remember that breast size really doesn't have a right or wrong. Breasts come in all types of sizes and shapes and there is no "right" or "wrong" breast.Thanks
- If you sleep on your back it is healthier for your breasts because they are not getting cramped. Also if you drink a warm glass of milk before sleeping it will prevent breast aches.Thanks
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Warnings
- Be aware that there isn't much research that supports any one natural method for making breasts grow larger.Thanks
References
- ↑ http://www.md-health.com/How-To-Increase-Breast-Size.html
- ↑ http://www.md-health.com/How-To-Increase-Breast-Size.html
- ↑ http://www.md-health.com/How-To-Increase-Breast-Size.html
- ↑ http://www.md-health.com/How-To-Increase-Breast-Size.html
- ↑ http://www.md-health.com/How-To-Increase-Breast-Size.html
- ↑ https://beauty.allwomenstalk.com/ways-to-make-your-breasts-grow/
- ↑ http://www.md-health.com/How-To-Increase-Breast-Size.html
- ↑ https://beautyhealthtips.in/how-to-make-breasts-grow-faster-for-teenage-girls/
- ↑ https://beauty.allwomenstalk.com/ways-to-make-your-breasts-grow/
- ↑ https://beauty.allwomenstalk.com/ways-to-make-your-breasts-grow/
- ↑ http://www.md-health.com/How-To-Increase-Breast-Size.html
- ↑ http://www.medicalnewstoday.com/articles/259073.php
- ↑ http://www.medicalnewstoday.com/articles/259073.php
- ↑ https://beauty.allwomenstalk.com/ways-to-make-your-breasts-grow/
- ↑ https://beauty.allwomenstalk.com/ways-to-make-your-breasts-grow/
- ↑ https://beautyhealthtips.in/how-to-make-breasts-grow-faster-for-teenage-girls/
- ↑ http://teenhealthsource.com/puberty/growing-breasts/
- ↑ http://teenhealthsource.com/puberty/growing-breasts/
- ↑ http://teenhealthsource.com/puberty/growing-breasts/
About This Article
Article Summary
X
To make your boobs grow faster, eat healthy fats, including olive oil, nuts, cheese, avocados, and yogurt. Breasts are made of fatty tissue, so you need a certain percentage of body fat to develop. In addition to healthy fats, eat more estrogen-rich foods, like flax seeds, red beans, and soy products, since they can help with breast growth. Along with the right diet, try exercises like pushups, which strengthen the muscles under the breasts and give them extra firmness. Try to do 2 sets of 10 a few times a week, and increase your reps each week. Another approach to help with breast growth is to massage your breasts daily to stimulate blood flow. For more tips from our Medical co-author, including how to eat more protein to stimulate breast growth, keep reading!
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Reader Success Stories
- "I am in 5th grade and I know I should not be worried about how big my chest is yet but most girls in my class already have noticeable bumps. This gave me another perspective on how I could probably eat healthier and do more exercises but to also love my body the way it is right now." ..." more
"I am in 5th grade and I know I should not be worried about how big my chest is yet but most girls in my class already have noticeable bumps. This gave me another perspective on how I could probably eat healthier and do more exercises but to also love my body the way it is right now."
..."
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"It was the drinking and eating part which is helping me a lot. I actually really like the papaya and milk drink. I have it every morning and then just milk at night. It is really helping and I am growing my boobs."
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"It's really very amazing that you guys are helping us with a topic that's not so easy for some people, like teenagers. Because of this article, it's become so easy to get the answers to such a question. Thanks. :)"
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"My breasts are getting bigger. I'm 19 and I was flat 1 year ago but now I'm bigger then a c cup. I have been drinking lots of papaya and milk together and it's delicious. I would totally recommend this!"
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"I love that you are doing this topic. I'm a 13 year old girl, going into high school. I am uncomfortable with my body. But you are helping me a whole bunch with this article! Thank you guys so much!"
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