It’s every woman’s nightmare. You finally commit to losing weight and getting in an attractive shape, but then you realize that as your body fat melts away, so does the volume in your chest. It’s the one thing that stands in the way of every woman and her summer body goals. We want to lose weight but we don’t want to lose our beautiful breast size. And the good news – here we’ll discuss how to lose weight without losing boobs!
Women store more fat in chest and butts, and they are likely to shrink and get smaller as we lose weight. It is not always possible to retain your curves while losing pounds. However, a healthy diet combined with strength training will help you maintain your breast size, and prevent sagging to retain an hourglass figure.
So, if you are proud of your bra size and don’t want to drop a number, and you are not willing to give up on your weight loss goals either, let’s see what you can do to lose weight but keep boobs size!
Table of Content
How To Lose Weight Without Losing Boobs
Women’s breasts largely consist of adipose tissues (fat tissues), milk ducts, muscle tissues, fibrous tissues, blood vessels, and more. And women are likely to store more fat around breasts, hips, and thighs. This fat distribution is called “Gynoid fat distribution” which is mainly because of estrogen – the sex hormone.
The weight loss mechanism works on “calorie deficit”. We either eat fewer calories than our bodies require daily, or we burn more than we consume, and we mostly burn stored fat for body fuel. So, when we lose weight, the stored fat from all over our bodies is used as a source of energy.
Unfortunately, while there is no way to target a specific area to lose fat, we also cannot prevent fat loss in specific areas such as the chest, butts and thighs. You are likely to experience a reduction in your breast size, however, the following tips will help you lose weight without losing boobs and keep them firm.
1. Include strength training in your workout routine
3. Perform less cardio exercises
5. Eat more foods containing collagen
6. Eat more estrogen-rich foods
7. Wear a supportive sports bra
1. Include Strength Training In Your Workout Routine
When we lose weight, we not only lose fat but also muscle mass. To keep your boobs firm, prevent them from sagging and maintain their shape, you need to include strength training in your workout routine, especially chest exercises that engage pectoral muscles.
Strength or resistance training with weights helps tone your muscles and improve your posture. It also helps in the production of collagen – the protein that makes your skin elastic, which in turn prevents the sagging of breasts.
Along with different variations of pushups, you can try the following exercises to maintain breast size while working out:
- Inclined Bench Press
- Barbell bench press
- Flat Dumbbell press
- Inclined dumbbell press
- Cable crossovers
- Dips
- Pullovers
- Pec fly
Correct Way To Perform Incline Bench Press To Tone Boobs
2. Avoid Crash Diets
When we diet or starve ourselves, our bodies go into “survival mode”. In this mode, the body hangs on to every calorie and stores it as fat. So, when you are trying to lose weight, do not crash diet or starve yourself. Instead, eat healthy foods that are high in protein and fiber, and low in calories.
Protein-rich foods will help you maintain muscle mass, and fiber-rich foods will make you feel full without adding extra calories. Some healthy high-protein and high-fiber foods that can help you lose weight without losing boobs are:
- Eggs
- Skinless chicken breast
- Lean beef
- Tofu
- Legumes
- Almonds
- Oatmeal
- Spinach
- Broccoli
You can also try weight loss shakes or smoothies made with protein powder, low-fat milk, and fruits. Drink plenty of water and green tea to boost your metabolism and flush out toxins from your body.
3. Perform Less Cardio Exercises
Cardiovascular exercises are great for overall fitness and heart health, but they can make you lose muscle mass along with fat. Cardio workouts such as running, cycling, jogging, swimming, etc. help burn calories and promote weight loss. However, too much cardio can also lead to fast fat loss which can shrink your breast size.
Over-do cardio workouts can make your boobs smaller. So, if your primary goal is to lose weight without losing boobs, perform less cardio and more strength training exercises.
4. Massage Your Chest
Regularly massaging your breasts with almond oil, coconut oil, olive oil, or any other natural oil can increase blood circulation and prevent sagging. When your body loses fat, your skin sags and gets stretch marks – which look unappealing.
Make a habit of massaging your breast twice a day to minimize the stretch marks and keep your skin moisturized. It will improve elasticity to keep your boobs firm. It will also help keep your breasts soft, supple, and toned.
You can also try some supplements to tighten loose skin after weight loss!
5. Eat More Foods Containing Collagen
As mentioned above, your skin loses its elasticity and firmness after losing fat. To keep your boobs from sagging, you need to eat more foods containing collagen – the protein that makes your skin elastic. Some foods that are rich in collagen are:
- Bone broth
- Egg whites
- Citrus fruits
- Berries
- Foods that are high in zinc
- Leafy greens
- Red and yellow vegetables
You can also take collagen supplements after consulting your doctor to help improve your skin’s elasticity, and thereby, prevent your boobs from de-shaping or hanging.
6. Eat More Estrogen Rich Foods
Estrogen is the female sex hormone that helps in the development and growth of breasts. It also prevents the breakdown of collagen – which keeps your skin elastic and your boobs firm. To maintain the size of your breasts while losing weight, you need to eat more estrogen-rich foods such as:
- Soybeans
- Flaxseeds
- Fennel seeds
- Dried fruits
- Nuts
- Whole grains
7. Wear A Supportive Sports Bra
A well-fitted sports bra provides adequate support to your breasts while workout and doing other bouncing movements. Whereas a loose bra will let your boobs bounce a lot, resulting in stretchy ligaments leading to boobs sagging.
Bottom Line
Losing weight doesn’t have to mean losing your curves. With the right diet and exercise regimen, you can lose weight without sacrificing your breast size. So, follow the tips mentioned above to help you achieve your weight loss goals while keeping your chest looking full and perky.
Remember to eat plenty of protein-rich foods, avoid crash diets, perform chest exercises to hit pectoral muscles, massage your chest twice a day, and eat more foods containing estrogen and collagen.
Frequently Asked Questions: (FAQs)
Does cycling reduce breast fat?
Yes, cycling can reduce breast fat. However, too much cycling can lead to fast fat loss and shrink your breast size. So, if your primary goal is to lose weight without losing boobs, avoid cycling more than 20 minutes a day and focus more on strength training exercises.
Why am I only losing weight in my breasts?
You could be losing weight in your breasts because of your diet, exercise routine, or hormone levels. If you are eating a lot of processed foods, sugary foods, and unhealthy fats, then you are more likely to lose weight in your breasts and gain it in your abdomen.
Similarly, a lot of cardio and not doing enough strength training may also be a cause of losing volume in your breasts.
Or, you might be experiencing a reduction in breast size due to less estrogen in your body.
Do your breasts get smaller when you lose weight?
Your breasts may get smaller when you lose weight, but this depends on how much weight you lose and where you carry your weight.
How can I lose belly fat without losing my breasts?
To lose belly fat without losing your breasts, you need to focus on eating a healthy diet and doing exercises that target your abdomen and pectoral muscles. Avoid crash diets and fad diets, as these can lead to fast weight loss and shrink your breast size.
Instead, eat plenty of protein-rich foods, healthy fats, and complex carbs. And, do exercises such as pushups, chest dips, sit-ups, planks, crunches, leg raise, and weighted chest presses to help tone your abdominal and pectoral muscles.
Will I lose my breasts if I lose weight?
High chances are, you’ll experience a small reduction in breast size if you lose weight. However, the amount of weight you lose and where you carry your fat will determine how much your breasts shrink.
Can I lose weight without my breasts sagging?
Yes, you can lose weight without your breasts sagging. To prevent your breasts from sagging when you lose weight, you need to focus on eating a healthy diet and doing exercises that target your chest muscles. Plus, massage your breasts twice a day with almond or coconut oil.
Also, avoid crash diets and fad diets, as these can lead to fast weight loss and shrink your breast size. Instead, eat plenty of protein-rich foods, healthy fats, and complex carbs.
How can I make my boobs bigger after losing weight?
If you’ve recently lost weight and your breasts have shrunk, there are a few things you can do to make them appear bigger:
- Make sure you are eating a protein and fiber-rich diet.
- Do exercises that target your chest muscles, such as pushups, chest dips, and weighted chest presses.
- Try wearing a push-up bra or padded bra to help give your breasts some extra lift.
- Consider using breast enlargement cream or serum to help increase your breast size.
