Weight loss is a journey desired by many, but only a few succeed in it. While most women have specific goals, there is the dilemma as to whether boobs size will be affected. Maintaining perky and lifted boobs is challenging after a rigorous workout schedule that most women are worried about sagging or reduced breast size. The good news is that, with the right exercise and an ideal protein diet plan, one can lose weight and maintain breast size naturally. Let’s see how to lose weight without losing boobs.
How do you ensure firm boobs during and after weight loss?
Reduce Your Cardio Time
Lose of fats and muscles happens when you are doing cardio and losing weight. The loss of breast fat and chest muscle automatically leads to smaller or sagging boobs. Cardio exercises that work the upper body include swimming, hand walkouts, rowing, and boxing. Be sure to perform cardio at moderate intensity for a maximum of 45 minutes and three nonconsecutive days in a week. This will reduce the chances of overtraining.
Perfection pressures should be avoided as you would be tempted to push yourself beyond normal. The bottom line is, don’t overdo it. Having a reliable workout schedule would help to ground you when it comes to time and number of days in a week allocation.
Strengthening Your Chest Muscles
Incorporating chest exercises into your workouts goes a long way to ensuring your weight loss does not involve losing boobs. The barbell bench press, cable crossovers, parallel bar dips, and push-up variations are preferable choices. You may also try the following:
- Weighted push-ups
- Stability ball push-ups
- Dumbbell chest presses
- Wall push-ups
- Decline and incline bench presses
For example, the incline bench press engages your pectoral muscles and shoulders. Push-ups increase muscles strength, power, and agility while burning fat, according to the American Council on Exercise.
According to a review published in the journal Sports Medicine in March 2012, exercise order has a direct impact on muscle growth and strength gains. Therefore, starting your workout with compound movements like bench press followed by isolation exercises like cable crossovers can increase the efficiency of the workout.
Focus on Strength Training
When working out, it is important that you focus on strength training, which in turn builds your chest muscles. You have to use adequate resistance with your chest exercises to fully maximize your muscles. By using light weights, you may not get the desired result; therefore, you need to lift heavier weights, preferably under expert supervision. This ensures you do strength training effectively while aiming for the desired goal.
A well-proportioned body is every woman’s desire after a successful work out regime. To balance out your chest work, you should also perform other weight training exercises like squats, lunges, pull-ups, and shoulder press. Allocating sufficient time to concentrate on both the upper and lower body parts would make this possible.
Wear a good sports bra
Having a supportive, well-fitting sports bra is a must key when exercising. Slack bras do not offer adequate support and can actually stretch your breast ligaments, destroy connective tissues, thus leading to sagging boobs.
You have to invest in a goods sports bra or avoid exercises that can cause a lot of bouncing, such as jogging.
Avoid crash diets
Most people who lose weight drastically end up regaining it. This is because they return to their previous eating habit, which leads to loss of skin firmness. This, in turn, leads to saggy boobs. Reducing your normal daily intake of calories by 500 would cause about 1 lb. of weight loss in a week. However, maintaining a maximum calorie intake of 1000 per day is advisable.
If you want to lose weight but keep boobs, stay away from crash diets and avoid rapid weight loss.
Avoid Junk Foods
Processed foods loaded with refined sugar, unhealthy fats, and chemicals have to be avoided if you want to lose weight. Eating these foods end will undo the progress achieved while working out as you would not lose the targeted weight or might end up adding more weight. What you eat mostly determines how much weight is to be shed, thus getting your daily calories from unhealthy foods will derail your efforts.
Eating collagen-rich foods helps keep your skin healthy and firm. When your body does not have enough of this protein, the skin loses elasticity and becomes saggy. As you grow older, it is important to increase your intake of this protein.
Sticking to a healthy diet consisting of fruits, dark green vegetables, lean meats, beans, low-fat dairy products, soy products, garlic, pumpkin, chickpeas, flax, and sesame seeds helps to increase and maintain your breast size naturally.
Watch Out For What You Restrict
You need to be careful when making an ideal protein diet plan if your goal is to lose weight but keep boobs. Certain foods, when restricted, cause more harm than good. For example, a carbohydrate-restricted diet may promote extreme water weight loss, which may increase the loss of breast mass. Instead of cutting back on a whole group of food, you can avoid foods that have no calories, such as sweets, sodas, and alcohol.
Massage Your Breasts
Massaging your boobs once or twice a day using olive, almond, avocado, or coconut oil would help reduce some stretch marks, which are common during weight loss. According to a study posted in the Journal of Clinical Nursing in May 2012, female subjects who massaged their skin with bitter almond oil for 15 minutes daily experienced a greater improvement in stretch marks than those using almond oil alone.
The body is not selective when it comes to losing weight. Therefore, trying to lose weight will inevitably lead to the loss of your breasts.
However, it is not a lost cause or an unsalvageable situation, and you can minimize the amount of boobs flabbiness with the right exercise and diet plan.