Thousands of women all over the world are either currently on a weight loss journey or are about to begin one. Whether it’s just a few pounds so they can look their best on that special day, or they’re trying to achieve a total mind and body transformation, there is one aspect of weight loss that has more than a few of us concerned – boob shrinkage. If you haven’t heard of it before, then you certainly have now. But is it a myth or a new fear unlocked?
In this article, we’re going to talk about why your boobs could become smaller as you lose weight, how to lose weight without losing breasts, exercises to help tone the chest and arms, and the role that diet plays in all of this. Buckle up, it’s going to be a bumpy ride.
Can Your Boobs Get Smaller When You Lose Weight?
To put it simply, yes. Much of your breasts are made up of fat alongside the breast tissue, so the amount of body fat you lose overall directly correlates to the decreased size of your breasts. This amount differs from person to person, but the more weight you have to lose, the more shrinkage you may experience. While some women might notice a distinct difference, others don’t notice any difference at all.
One thing to note is that if you are losing body fat across the board, then you will also be losing body fat in your back. Thus, resulting in the need for a smaller bra band size and, in turn, a smaller cup size. So, while it may seem like your boobs are shrinking excessively, keep in mind you’re overall body composition. And remember that a properly fitting bra can make all the difference in the world.
Tips to Increase the Volume of Your Chest
So, what are some ways to prevent unnecessary volume loss? Well, there are a few ways to minimize the shrinkage of your chest and even add volume, but the results vary from person to person.
A few methods to maintain breast size while losing weight include:
- Strength Train and Build Muscle in Your Chest
- Ensure You Are Strengthening All Angles of Your Chest Muscles
- Don’t Over-Do-It on the Cardio
- Wear a Supportive Sports Bra
- Consume a Hormone Supportive Diet That’s High in Protein
Exercises To Keep Your Chest Toned
As previously mentioned, it’s important to focus on building up your pectoral muscles in order to add volume and tone to your chest. The most effective way to do this is to strength train, AKA resistance train. We’ve compiled a list of our favorite exercises that specifically target the chest muscles to help give you that sculpted, defined look.
Push-Ups
This tried-and-true exercise may seem pretty basic, but it gets the job done.
Though technically it only uses body weight, it’s a classic upper body exercise that even beginners can implement into their routine as it can be easily modified by simply lowering the knees to the ground. It’s recommended for beginners to start with 2 sets of 10-15 reps.
Lying Dumbbell Pullover
This is an excellent exercise for both a perky bust as well as a sculpted back. The chest will be taking most of the load during this exercise, but the back muscles act as support during the movement. For beginners, do 2 sets of 15 reps while ensuring proper form. If you cannot maintain good form, decrease the weight.
Alternating Cable Chest Press
The great thing about this exercise is that in addition to working the chest muscles, it also works the core.
The cables might seem intimidating in the gym if you’ve never used them before, but rest assured that it’s not as complicated as it looks. This is also a beginner-friendly workout, as the weight can be easily adjusted by moving the pin on the weight stack. Do this exercise with 2-3 sets and 10 reps on each arm. This will equal 20 reps altogether.
Does Diet Play a Role in Chest Volume?
In short, yes. Diet has an immediate effect on gut health, and gut health directly influences hormone production. This, in turn, alters metabolism, cortisol levels, and insulin resistance.
It’s important to ensure that you are eating a nutrient-dense, high-protein diet if you want to build muscle and gain a fuller, more toned chest. Not to mention all of the other health benefits such as clear skin, shinier thicker hair, improved mood, and energy levels, and much more.
Conclusion
In summary, if you lose weight, your boobs might indeed shrink, and depending on your unique body fat storage, they might only decrease a little or they might wind up noticeably smaller. That will depend entirely on how much weight you need to lose and where you carry the weight in your body.
The good news is that there are some things you can do to help retain the volume in your bust, but the results will vary from person to person. If you want a toned and lifted bust, your best bet is to implement strength training into your regimen. This is going to be the most effective way to add volume and lift to your bust while losing weight and there are some really simple yet effective exercises you can implement at home or in the gym.
