Fitness

How to lose weight, not your breasts!

Women's Best Fitness Team

While most women have specific weight loss goals, there is one question connected to weight-loss that you also may have asked yourself before: “If I lose weight, will my breasts get smaller?”

Losing weight while keeping your breasts perky and lifted is challenging. Many women are worried about having saggy breasts after weight loss or see their breasts even getting smaller without losing much weight.

The good news: You can lose weight AND enhance your breast size naturally – with the right diet and exercise plan! We show you how to keep (and possibly even increase) your breast size during weight loss and how to firm your breasts after weight loss.

But first, why do your boobs get smaller when you lose weight?

Female breasts are highly composed of fat (about 75%). When it comes to weight loss, your entire body loses fat instead of fat-loss being limited to just one specific area of your body. Since breasts consist mainly of fat cells, it is highly likely you will lose fat from your breasts at first.

Is it possible to lose fat without decreasing your breast size?

Yes, definitely!

As we know, it is not possible to spot-target fat deposits. At the same time, spot muscle-building IS very well possible. Just look at all those bodybuilders with well-built chest muscles. Sometimes they have bigger „boobs“ than many girls. This means that you should aim at building up your underlying chest muscles while burning fat. On the one side you are losing breast fat but on the other side if you are gaining chest muscles, your breast size will still be very much the same.

So, how do you ensure firm boobs after weight loss?

1. Reduce your cardio time!

When you do cardio and lose weight, you are losing both fat and muscles. When you are losing breast fat and chest muscles, your breasts will automatically get even smaller. So, don’t overdo it! Keep your cardio-sessions in the range of 45 minutes and workout at a moderate pace. Not more than 3 times a week.

2. Focus on strength training

If you focus on strength training, you will lose fat without losing muscle mass. In this case, you are losing breast fat but you are building chest muscles so your breast size will remain almost the same. Lifting heavier weights is key to firming your breasts after/while weight loss. You can even work your chest muscles up to 3 times per week.

3. Find Balance!

To balance out your chest work, you should also perform other weight training exercises like squats, lunges, pull-ups, lat pull-downs, rows, shoulder press, triceps dips, and biceps curls. So, when you are not working on your chest, you should work on other body parts to get your dream body.

4. Eat estrogenic foods

Here is a list of foods that are a good source of the female hormone estrogen and can help to increase your breast size naturally:

  • soy products like tofu, soy milk or yogurt
  • flax seeds
  • sesame seeds
  • chickpeas
  • hummus
  • pumpkin
  • garlic
  • beans

5. Lose weight slowly

Reduce your normal daily intake by 500 calories. This will cause about 1 lb. of weight loss a week. For example, if you come up with 2,200, your new intake will be 1,700 calories. Avoid crash diets and a rapid weight-loss, so your skin won’t get flabby


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