Are Your Breasts Shrinking Because of Your Weight Loss Program?

Coach Sapna on November 05, 2016

One of the major concern that is common among a lot of females who are on a weight loss management program is – “why are my breasts shrinking through my weight loss program?”


There is good news for this. You can actually increase the breast size while you are shedding your weight. It is possible through a rigorous dietary adjustment and a right exercise regimen. It is challenging factor in keeping the breast size same and intact in the process as you are too busy on concentrating reducing other fat areas. Hence, by a right approach, you can enhance the breast size and keep it perky and lifted as it will be mentioned on how to do so through this article.

Why Does Breast Get Smaller When You Lose Weight?

Before we begin, let’s see as to why this question arises in one’s head.

If we analyze from a perspective of anatomy, the breasts consist of muscles like ducts, blood vessels, lobes, lymph nodes, etc. But at the same time, they also consist of fat. That too, they consist of total 75% of fat.

The only disadvantage here is that your body does not lose fat concentrating on a specific part of the body, but it loses fat as a whole. Spot fat reduction is not possible and thus when you workout for your weight management, you tend to lose fat in your entire body. Since the breasts consist of about 75% fat, it is most likely to see the difference in the size of your breast too.

How to avoid Breast Shrinking While Losing Weight

When you are on a weight loss program, you might find it difficult to stop decreasing fat from your breasts. However, if this is seen from another way, it is an excellent opportunity for spot muscle building as in the same process, while you are shedding your weight, you would be able to build up your chest muscle. By gaining the chest muscles, you would be able to maintain your breast size as they were.

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

The quickest way of increasing breast size would probably be breast implants. Basically, it is a process of placing silicone behind the pectoral muscles (chest). Instead of these expensive ways, why not concentrating on building that pectoral muscle at first place?

With targeted weight training exercises, here are some ways how you can enhance your breast size and strengthen the pectoral muscles.

Check out Your Complete Chest Workout Routine:

Workout Stage: Intermediate

Exercise for Warm-up: Push-ups

Flat Barbell Chest Press

  • Sets: 3
  • Reps: 8-10
  • Rest: 60-90 Seconds
  • Weight: 80% of 1 RM

Flat Barbell Chest Press

Level Up by lifting heavy weights and thus, increase strength

  • Sets: 3
  • Reps: 1-3
  • Rest: 90-120 Seconds
  • Weight: 95% of 1 RM

Incline Barbell Chest Press

  • Sets: 5
  • Reps: 8-10
  • Rest: 60-90 Seconds
  • Weight: 80% of 1 RM

Decline Barbell Chest Press

  • Sets: 3
  • Reps: 8-10
  • Rest: 60-90 Seconds
  • Weight: 80% of 1 RM

Dumbbell Chest Fly

  • Sets: 3
  • Reps: 10-12
  • Rest: 30-45 Seconds
  • Weight: 70% of 1 RM

Points to Ponder While You Workout for Your Chests

To get desired results, try stepping up your game. Instead of lifting light weights for high reps, go a step beyond and start lifting heavy weights. Taking one day off between your workout weeks is okay. You can work your chest muscles for about 2-3 times per week. It is more than enough to get you your desired results.

Consider 1 Repetition Maximum, which is the maximum weight for this particular workout session in one rep.

    Focus On Strength Training Than Weight Loss

    The main reason why the breasts appear to be shrinking is that you lose fat due to your weight loss program. Cardio being the most effective program in weight and fat loss, it is obvious why the breast will appear smaller.

    If the focus deviates from fat losing technique to strength training, you will be able to not only lose the fat but also gain muscle mass. The chest muscles are built in the process, which will make breasts look the same.


    Click here to know about 5 Powerful Reasons Why Women Should Lift Weights.

    Consider Following Weight Training Program To Balance Out Your Chest Work

    Don’t just concentrate on your chest area for your workouts. Your workout splits should include exercises for other parts of your body. Try squats, biceps curl and triceps dip, lat pull-down, pull-ups, lunges, and shoulder press.

    Consume Estrogen Rich Foods

    Female sex hormones consist of Estrogen. With proper levels of Estrogen, breast would be enlarged with appropriate tissues. Food items like flax seeds, tofu, soybean, sesame seeds, soy yogurt, hummus, chickpeas, garlic, and pumpkin consist of a high level of Estrogen and act like natural enhancers.

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    Coach Sapna

    PGDM from Kirloskar Institute Of Advanced Management Studies | PGDHRM from Symbiosis | Graduation in Microbiology (Hons) from Delhi University Marketing enthusiast by profession, with the love for interacting with consumers to understand their psychology towards any brand/product. Through my articles, I intend to help all those who are looking for inspiration and happiness in life.