How To Lose Weight Without Losing Breasts: 9 Practical Tips
Updated on
- Written by Ananya Lahiri, Former Writer
Medically reviewed by
Taylor Spruce, M.Ed
Shedding the extra pounds can make you healthy and fit. If you are on a weight loss regime, you should be aware that there is one (and most probably the only), not-so-cherished side effect of healthy weight loss – losing the curves.
As you start to lose weight, fat is lost from all over the body. Naturally, your curves are also diminished. Can CBD oil help with weight loss without losing breast or butt fat? The answer is no. CBD oil might help you burn the extra fat but just like any other weight loss supplement, the effects will not be area specific. It is not impossible to lose body fat without losing all your curves but getting that hourglass figure requires more planning.
How do I maintain my breast size while working out? What is the secret to that perfect hourglass figure? Can dieting help to shed pounds while preserving my curves? If these are the questions you have, you are in the right place. In this article, we will answer all these questions and discuss some more important points on how to lose weight without reducing breast size.
How To Lose Weight Without Reducing Breast Size?
To lose fat without losing the breasts, you need to be on a diet that is high in protein and follow an exercise regime that helps in building the chest and hip muscles.
Any diet plan, weight loss supplement, or exercise regime that you may follow for shedding weight, will trigger fat loss from all over the body. The breasts are primarily made of fat. So, as you lose fat, it will naturally trigger breast size reduction. It is the same for the hips.
Breast volume in women is affected by body mass index[1]. As you get slimmer, the BMI is reduced and so does the breast volume.
Healthy weight loss specifically targets the fat cells and burns them out through calorie deficiency. Many women note, as soon as they start losing weight, the first thing they notice is a reduction in their bra size or sports bra. But it might not be the same for every woman.
If you are trying to lose extra pounds but not your curves, you must stay away from crash diets and take up resistance training that particularly helps in working and building the muscles of the chest and the hips.
The Diet Plan For Losing Weight Without Losing Breasts
The right diet works at the core of every weight loss regime. For shedding pounds without losing your breasts you should focus on a diet that is balanced and has a healthy percentage of all the nutrients.
Eat Sufficient Proteins
Protein helps in building muscles and including sufficient protein in your diet is essential to burn fat while preserving muscle mass[2]. Replace bad fats with protein-rich food, which will help to build muscles and maintain the body’s curves.
Do Not Miss Out On Carbs
A diet free from carbohydrates may look like an easy solution to lose weight quickly but missing out on one or multiple nutrient groups can lead to quick weight loss which will invariably result in losing the curves. Restrict refined sugar intake but do not quit on nutritious sources of carbs.
Stop Eating Free Calories
Instead of leaving out any particular nutrient from your diet, focus more on taking a balanced diet that is full of nutrients. Stay away from junk foods and expensive calories like soda, cold drinks, ice creams, fries and fast foods that add a lot of calories to the body but no nutrition.
Create a diet plan, and stick to it for at least 15 days to see the results. Modify it according to your goals. Stop overeating and snacking in between meals, and have your dinner early. Also, do not eat in a hurry. Chew your food properly and focus on mindful eating. How and when you eat has a vital impact on how the food is used in the body.
The Exercise Regime
When you are trying to lose weight without losing your breast size or butt, your focus should be on developing the right exercise regime. Exercise helps to tone and tighten the muscles and the best thing is, you can target specific areas of the body with the right type of exercises.
The muscles that connect the chest with the shoulders and arms are called the pectoral muscles. Building these muscles through the right type of exercise is an effective way to lose weight while maintaining your overall breast shape. Strength training can help to build the gluteus or hip muscles. Different types of strength training that target your upper body can work as effective chest exercises. If your goal is to create more of an hourglass figure, focus on exercises that tone the waist.
Barbell Bench Press
According to a study[3] performed by the American Council of Exercise, the barbell bench press is the best way to tone and strengthen the chest muscles. Bench presses help to strengthen the pectoral muscles and can be helpful to shed pounds without losing your breast fat.
Push-Ups
Normal push-ups along with the other variations are effective to build and tone the upper body, specifically the arms and chest muscles. Start with at least 3 sets of push-ups with 7 reps each. Increase the number as you go. Also, try out other variations to reap the maximum benefits.
Weight Training
Weight training is a great way to lose excess fat while keeping the curves. Use dumbbells of suitable weight for exercising. Focus on the muscles of the chest, shoulders, and arms. You can target specific muscles with specific types of weight training which is the most effective way to get an hourglass figure.
Lunges
Lunges are effective for toning the butt. Walking lunges, side lunges, backward lunges, and all the other variations of it can help you to build the glute muscles and encourage fat loss from the area. Do sufficient reps of the exercises and keep altering the styles every week for the perfect workout body.
Squats
Squats are another key workout for enhancing the gluteus muscles. It has multiple variations, from simple squats to split squats and each of them is effective for toning the hip area.
Pull-Ups And Rowing
Getting The Hourglass Figure
As said, losing weight but not the curves is more difficult than just shedding the extra pounds. When you are aiming for targeted fat loss, you must keep a strict eye on what you eat as well as the type of workout you do. For just losing pounds, dieting with minimum to moderate exercising is typically effective because all you need to do is create a calorie deficiency in the body through measured calorie intake and planned calorie burning.
On the other hand, when you are keen on body weight but not losing the curves, you have to focus more on the exercise regime, as dieting can quickly burn off the fat that shapes the curves. Read on to find out how you can lose weight but not the curves.
Conclusion
There is no way to lose weight without losing fat from the breasts or hips. However, following a healthy diet and proper exercise regime during and after weight loss is the key to building the muscles that will help to enhance the curves. There are specific exercises that can help in targeted muscle toning, giving them a more pronounced look.
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- Coltman, C.E., Steele, J.R. & McGhee, D.E. (2017). Breast volume is affected by body mass index but not age. Ergonomics, [online] 60(11), pp.1576–1585. Available at: https://pubmed.ncbi.nlm.nih.gov/28532249/
- Cava, E., Yeat, N.C. & Mittendorfer, B. (2017). Preserving Healthy Muscle during Weight Loss. Advances in Nutrition: An International Review Journal, [online] 8(3), pp.511–519. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5421125/
- Certifiednews, Schanke, W., Porcari, J., Felix, E., Hendrix, C. & Foster, C. (2012). Top 3 MosT EffEcTivE chEsT ExErcisEs ACE-SponSorEd rESEArCh. [online] . Available at: https://acewebcontent.azureedge.net/certifiednews/images/article/pdfs/ACE_BestChestExercises.pdf
Written by:
Ananya Lahiri, Former Writer
Medically reviewed by:
Medically reviewed by:
