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Losing weight while keeping your breast size is challenging. However, by taking the right approach, you can keep your breasts perky and lifted.

“Why are my breasts shrinking after losing weight?” is one of the most frequently asked questions and lot of women who are on weight loss mission are worrying about it. 

The good news is: You can enhance your breast size naturally. I will help you do that with the dietary adjustments and the right exercise regimen.

Why Do Breast Get Smaller When You Lose Weight?

From an anatomical perspective, the breasts are highly composed of fat. The breasts consist of ducts, lymph nodes, blood vessels and lobes, but they also contain a great deal of fat (about 75%).

Now the bad part is you cannot target fat loss areas (spot fat reduction is not possible).  When it comes to weight reduction, your body loses fat as a whole instead of in one specific area. Since the breast is 75% fat, If you’re losing a lot of weight, it’s likely you will lose fat from your breasts too. So when you lose weight, you can expect your breasts to get smaller.

How Can You Lose Fat Without Decreasing Your Breast size?

You cannot stop decreasing fat from breast but you can build up your underlying chest muscles while burning fat (spot muscle building is possible). One side you are losing breast fat but the other side if you are gaining chest muscle, your breast size will still be very much the same.  

When you look at a guy with well built chest muscles, try to think how that might help your chest look if they (well built chest muscles) were behind your breasts. 

How Can You Build The Chest Muscles and Increase Your Breast Size?

The breast implant is placed behind the pectoral (chest) muscle to enhance breast size. Instead it is much better idea to build pectoral muscle and enhance breast size.  Here’s how you can strengthen the pectoral muscles with targeted weight training exercises that lift the breasts.

Before I give you a complete chest workout routine, you need to know about chest training:

1. If you lift light weight for high reps, you will not get desired results. Ladies, it’s time to step away from the two pound pink dumbbells. If you want to build sexy bust, lift heavier weights.
2. You can work your chest muscles up to 2-to-3 times per week. Make sure you take at least 1 day off between workouts.

3. 1 repetition maximum (1RM) is the maximum weight that you can lift for one rep.

Check out your complete chest workout routine:

Warm-up exercise: Push-ups 
Training Level: Intermediate

Flat Barbell Chest Press (3 Sets, 8-10 Reps, 60-90 Seconds Rest, At 80% Weight of 1 RM)

Flat Barbell Chest Press - Lift heavy weights to increase strength (3 Sets, 1-3 Reps, 90-120 Seconds Rest, At 95% Weight of 1 RM)

Incline Barbell Chest Press (5 Sets, 8-10 Reps, 60-90 Seconds Rest, At 80% Weight of 1 RM)

Decline Barbell Chest Press (5 Sets, 8-10 Reps, 60-90 Seconds Rest, 80% Weight of 1RM)

Dumbbell Chest Fly (3 Sets, 10-12 Reps, 30-45 Seconds Rest, At 70% Weight of 1 RM)

Reduce your cardio time and focus on strength training:
When you do cardio and lose weight, you are losing fat and muscles both. When you are losing breast fat and chest muscles both, your breasts will get even smaller.  

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.

To balance out your chest work, you should also perform other weight training exercises: 
Your workout split should also cover squats, lunges, pull-ups, lat pull-down, row, shoulder press, triceps dip, and biceps curl. So when you are not working on your chest, you should work on other body parts (according to your workout split) to get kickass figure. 

Eat Enough Estrogenic Foods:
Estrogen is a potent female sex hormone and proper levels can lead to enlargement of breast tissue. Testosterone is the male hormone counterpart and diminishes breast growth.

Excellent sources of natural estrogen include: flax seeds, soybeans, tofu, soy yogurt, sesame seeds, soy milk, chickpeas, hummus, pumpkin, garlic and red beans. 

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Written by Sapna Vyas Patel , PhD in Nutrition Science and Dietetics
Sapna writes simple, easy to understand articles that are based on pure scientific evidence. She is one of the most popular fitness professionals in India and is followed on social media by fitness enthusiasts, nutritionists, dieticians, doctors, trainers, and professionals.

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