Create a daily calorie deficit by reducing portion sizes and avoiding sugary drinks, fried foods, and refined snacks
Eat more lean protein, vegetables, fruit, and high-fiber foods
Drink plenty of water throughout the day
Do 30 to 45 minutes of cardio daily, such as brisk walking, cycling, jogging, or dancing
Add interval training 3 to 4 times in 10 days
Do strength training for the full body 3 to 4 times in 10 days
Include chest-focused exercises such as push-ups, chest presses, and chest flys
Train upper body posture muscles with rows, reverse flys, and shoulder exercises
Avoid overeating late at night
Reduce salt intake to help limit water retention
Sleep 7 to 9 hours each night
Manage stress with breathing exercises, stretching, or meditation
Wear a supportive sports bra during workouts
Track food intake and workouts daily
Stay consistent and avoid crash diets
Consult a doctor if chest size changes suddenly or feels painful