FTM Breast Reduction Exercises Without Surgery

翻译为机翻，未必准确，原文见：
https://healthfully.com/ftm-breast-reduction-exercises-without-surgery-6793844.html

• Weight Loss 减肥
• Hormone Therapy 荷尔蒙疗法
• Calorie Deficit 卡路里缺乏
• Considerations 考虑因素

Written by 作者:Jae Allen杰 · 艾伦

18 December, 2018

The process of transitioning from female to male typically takes a significant period of time. Transgender men may wish to significantly reduce breast size as part of this transitioning process. Gender reassignment surgery typically focuses on the breast and genital areas, altering anatomical traits from a function and aesthetic typically viewed as female to those viewed as male. Breast reduction or removal surgery is typically part of gender reassignment surgery. However, if you do not wish to undergo surgery -- or if you do not have insurance coverage to pay for such surgery -- there are nonsurgical options that may help reduce your breast size.

从女性到男性的转变过程通常需要一段相当长的时间。作为过渡过程的一部分，跨性别男可能希望显著减小胸部尺寸。变性手术通常侧重于乳房和生殖器区域，改变了通常被视为女性的功能和美学的解剖学特征，那些被视为男性。乳房缩小或切除手术通常是变性手术的一部分。然而，如果你不想做手术---- 或者你没有医疗保险来支付这样的手术---- 有一些非手术的选择可以帮助你缩小乳房尺寸。

Weight Loss

减肥

Female breasts are made up mostly of fatty tissue, connective tissues and milk glands. Because your breasts have a higher fat content than, for example, your face or your legs, overall weight loss can reduce the size of your breasts faster than other areas of your body. The correlation between body fat proportion and breast size is one of the reasons big breasts are more commonly found on overweight women -- lean women typically have smaller breasts.

女性乳房主要由脂肪组织、结缔组织和乳腺组成。因为你的乳房比你的脸或者你的腿有更高的脂肪含量，所以总体体重的减少会比你身体其他部位的减少更快。身体脂肪比例和胸部大小之间的相关性是大乳房更常见于超重女性的原因之一---- 瘦女性通常拥有较小的乳房。

BMI 在18.5到25之间被认为是正常的。

Hormone Therapy

荷尔蒙疗法

Many female-to-male transgender people use androgen hormones such as testosterone to help affect physical and other changes. If you are taking an androgen such as testosterone, this hormone may cause changes to your breast size and shape. Breasts may become smaller or more elongated. Testosterone can also cause a broadening of the shoulders, which would make your breasts look smaller by comparison. Although some people experience weight gain with androgen use, others experience overall weight loss. If you lose weight overall, your breast size will also likely decrease significantly.

许多女变男的跨性别者使用雄性激素，如睾丸激素，来帮助影响身体和其他变化。如果你正在服用雄性激素，比如睾丸激素，这种激素可能会改变你的乳房大小和形状。乳房可能会变小或变得更长。睾丸激素还会使你的肩膀变宽，相比之下，这会使你的胸部看起来更小。虽然有些人在使用雄激素的过程中体重增加，但其他人的体重总体上有所下降。如果你总体上减肥了，你的胸部尺寸也会显著减小。

• Many female-to-male transgender people use androgen hormones such as testosterone to help affect physical and other changes. 许多女变男的跨性别者使用雄性激素，如睾丸激素，来帮助影响身体和其他变化

• If you are taking an androgen such as testosterone, this hormone may cause changes to your breast size and shape. 如果你正在服用雄性激素，比如睾丸激素，这种激素可能会改变你的乳房大小和形状

Calorie Deficit

减少卡路里摄入

One way you can lose weight from your body -- and therefore fat from your breasts -- is through creation of a calorie deficit. Simply put, this means that the number of calories you burn in a day will be greater than the number of calories you consume. A calorie deficit can be created by restricting how much you eat, by burning excess calories through exercise, or a combination of both. One pound of body fat contains 3,500 calories, so you can lose a pound in a week by creating a daily deficit of 500 calories -- the exercise equivalent of walking approximately five miles.

减肥的一个方法就是通过减少卡路里的摄入来减轻体重，从而减少乳房的脂肪。简单地说，这意味着你一天燃烧的卡路里数量将大于你消耗的卡路里数量。通过限制你的饮食量，通过锻炼燃烧多余的卡路里，或者两者兼而有之，就会产生卡路里缺乏。一磅体内脂肪含有3500卡路里，所以你可以通过每天减少500卡路里的热量来在一周内减掉一磅---- 这相当于步行大约5英里。

• One way you can lose weight from your body -- and therefore fat from your breasts -- is through creation of a calorie deficit. 减肥的一个方法就是通过减少卡路里的摄入来减轻体重，从而减少乳房的脂肪

• A calorie deficit can be created by restricting how much you eat, by burning excess calories through exercise, or a combination of both. 通过限制你的饮食量，通过锻炼燃烧多余的卡路里，或者两者兼而有之，就会产生卡路里缺乏

Considerations

考虑因素

Although weight loss, hormone therapy or an exercise-induced calorie deficit may lead to a reduction in the size of your breasts, none of these methods is proven to directly cause changes in breast size. Breast reduction surgery is the only certain method of making your breasts smaller. When dieting for overall weight loss, maintain a minimum safe daily calorie intake of 1,200 calories for a female or 1,800 calories for a male 2. Consult your doctor for medical advice before making significant dietary or lifestyle changes.

虽然减肥、激素治疗或运动导致的热量不足可能会导致乳房尺寸减小，但是这些方法都没有被证明能直接引起乳房尺寸的变化。缩胸手术是唯一确定的让你的乳房变小的方法。当为了减轻体重而节食时，保持女性每天最低安全热量摄入为1200卡路里，男性2为1800卡路里。在做出重大的饮食或生活方式改变之前，请咨询你的医生的医疗建议。

• Although weight loss, hormone therapy or an exercise-induced calorie deficit may lead to a reduction in the size of your breasts, none of these methods is proven to directly cause changes in breast size. 虽然减肥、激素治疗或运动导致的热量不足可能会导致乳房尺寸减小，但是这些方法都没有被证明能直接引起乳房尺寸的变化

• Consult your doctor for medical advice before making significant dietary or lifestyle changes. 在做出重大的饮食或生活方式改变之前，请咨询你的医生的医疗建议

Natural Ways to Reduce Male Breast Size

减少男性胸部尺寸的自然方法

• Eat Healthy 健康饮食
• Perform Cardiovascular Exercise 进行心血管运动
• Work Your Chest Muscles 锻炼你的胸肌
• Give Up Bad Habits 戒除坏习惯

Written by 作者:Kevin Rail凯文 · 瑞尔

18 December, 2018 2018年12月18日

Male breasts, sometimes coarsely referred to as "man boobs," are collections of fat on the front of a man's chest, resembling female breasts. The body's levels of testosterone and estrogen can, in certain cases, become unbalanced, causing breast tissue to develop in a condition known medically as gynecomastia. If you want to reduce your breast size without drugs or surgeries, make changes to your eating and exercise habits.

男性乳房，有时被粗略地称为“男性乳房”，是男性胸前的脂肪堆积，类似于女性的乳房。在某些情况下，身体的睾丸激素和雌激素水平会变得不平衡，导致乳腺组织发育成为男性女乳症。如果你想在不用药物或手术的情况下缩小你的乳房，那就改变你的饮食和锻炼习惯。

Eat Healthy

健康饮食

Losing weight in one location is known as spot reduction. Although many fitness products try to sell this idea to the consumer, it is simply impossible. You need to lose weight throughout the whole body to see loss in one specific location. So to promote weight loss in your chest, reduce your daily intake by 500 to 1,000 calories. Not only are these foods high in calories, but they are also high in sodium and sugar — two other fat-retention ingredients. To keep your appetite under control, eat small, balanced meals every two to three hours throughout the day. Lean turkey breast on whole-wheat bread with lettuce, tomato, and mustard is an example of a good such meal.

在一个地方减肥被称为斑点减肥。尽管许多健身产品都试图向消费者推销这一理念，但这根本不可能。你需要在全身各个部位减肥，才能看到减肥效果。所以，为了促进胸部减肥，每天减少500到1000卡路里的摄入量。这些食物不仅卡路里含量高，而且钠和糖含量也很高——这是另外两种保持脂肪的成分。为了控制你的食欲，一天中每两到三个小时吃少量均衡的食物。全麦面包配上生菜、西红柿和芥末就是一个很好的例子。

• Losing weight in one location is known as spot reduction. 在一个地方减肥被称为斑点减肥

Perform Cardiovascular Exercise

进行心血管运动

Cardiovascular exercise helps strengthen your heart and lungs while burning calories. To add to your daily caloric deficit, perform cardiovascular exercise four to five days a week, for at least 30 minutes per session. To place emphasis on your chest muscles, train on an elliptical machine, on which you move foot pedals back and forth as you push and pull hand poles. Pushing the hand poles forward forces you to contract your chest muscles in a motion similar to cross-country skiing.

心血管运动有助于加强你的心脏和肺，同时燃烧卡路里。为了增加每天的热量消耗，每周进行四到五天的心血管锻炼，每次至少30分钟。为了强调你的胸部肌肉，你可以在椭圆机上训练，在这个椭圆机上你可以前后移动脚踏板，同时推动和拉动手杖。手杖向前推迫使你收缩胸部肌肉的动作类似于越野滑雪。

During the course of your day, get additional exercise by walking during lunch, or parking at the far end of the parking lot when shopping.

在你一天的时间里，通过午餐时散步或者购物时在停车场的尽头停车来获得额外的锻炼。

• Cardiovascular exercise helps strengthen your heart and lungs while burning calories. 心血管运动有助于加强你的心脏和肺，同时燃烧卡路里

• During the course of your day, get additional exercise by walking during lunch, or parking at the far end of the parking lot when shopping. 在你一天的时间里，通过午餐时散步或者购物时在停车场的尽头停车来获得额外的锻炼

Work Your Chest Muscles

锻炼你的胸肌

The pectoralis major and minor are the muscles in the chest. To effectively reduce the size of your breasts, perform weight-training exercises that target these muscles 2. This will tone your chest and complement your fat-burning cardio workouts. Choose exercises that target the upper, middle, lower and inner portions of these muscles, such as:

胸大肌和小肌是胸部的肌肉。为了有效地减小你的胸部，进行针对这些肌肉的重量训练练习2。这将调整你的胸部和补充你的脂肪燃烧有氧运动。选择针对这些肌肉的上部、中部、下部和内部的运动，例如:

• incline presses 斜压机

• bench presses 卧推机

• decline presses, 下降压力,

• dumbbell flys 哑铃飞行2

If you do not have access to a gym, perform decline, conventional, incline and close-grip push-ups to fully work your chest.

如果你没有去健身房，做一些常规的俯卧撑，倾斜俯卧撑和紧握俯卧撑来充分锻炼你的胸部。

• The pectoralis major and minor are the muscles in the chest. 胸大肌和小肌是胸部的肌肉

• Choose exercises that target the upper, middle, lower and inner portions of these muscles, such as: * incline presses 选择针对这些肌肉的上部、中部、下部和内部的练习，例如: * 倾斜压力

  • bench presses * 卧推
  • decline presses, * 下降压力,
  • dumbbell flys 2 If you do not have access to a gym, perform decline, conventional, incline and close-grip push-ups to fully work your chest. 哑铃俯卧撑2如果你没有健身房，可以做俯卧撑、传统俯卧撑、倾斜俯卧撑和紧握俯卧撑来充分锻炼你的胸部

Give Up Bad Habits

戒除坏习惯

Alcohol and drugs are known for the toll they take on the mind and liver, but they also contribute to male breasts. If you currently indulge in any of these substances, give them up.

众所周知，酒精和毒品对精神和肝脏造成损害，但它们也对男性乳房造成影响。如果你现在沉迷于这些物质中的任何一种，那就戒掉它们。