Breasts are almost entirely made up of fat, and when you try to lose weight, there’s no way to exclude them from the fruits of your sweat-inducing hard work.
So, how can you lose belly fat without losing your breasts?
The secret trick is to simply eat a lot of protein and work on your chest muscles. Moreover, avoiding carbs and working on certain exercises can also add the cherry to the top! But do make sure that you go for more weight lifts than cardio, as this can deteriorate your breasts.
Want to know more about how can you effectively lose belly fat without affecting your breasts? If yes, then binge on till the very end of this blog.
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Best and Most Effective Ways You Can Lose Belly Fat Without Demolishing Your Sturdy Breasts
Here in this section, we’ll let you know all the ins and outs of how you can easily deal with your belly fats and keep your beautiful breasts sturdy and fluffy as always.
Don’t Do Crash Diets
Crash diets are when you try to lose too much weight within a very short time. Take it at a moderate pace. Keep your calorie cut below 500 calories per day. Moreover, crash diets will make your skin saggy, negatively affecting the shape of your breasts.
Increase Protein Intake
Protein will help you build your muscles that exercises will only help strengthen. According to a study, this core nutrient will also help you feel full for longer, further aiding in your weight loss journey. Healthy weight loss-inducing protein includes lean meat, seafood, and dairy products such as yogurt, cheese, and milk.
Do Not Completely Avoid Carbs
Carbohydrates are considered an essential nutrient in your diet. Cutting them out completely will make you lose weight fast to have proper control over where you wanna lose weight. Instead, cut out refined carbs like:
- White flour
- Pasta
- White rice
- Pastries
- White bread
- Sodas
- Snacks
- Sweets
- Breakfast cereals
- Added sugars.
Refined carbs have zero nutritional properties and only add to weight gain. Try to include whole, healthy carbs that contain a high amount of fiber instead, like whole grains, fruits with skin, and vegetables.
Eat Food that Boosts Your Estrogen
Estrogen is a hormone that helps maintain feminine-like attributes in the body. This includes the size and shape of your breasts.
Eating a diet high in estrogen will contribute to your breast health. In addition, it will also build muscle mass. Food high in estrogen includes flax seeds, soy, edamame, dried food, garlic, peach, and berries.
Strengthen Your Pectoral Muscles
Pectoral muscles connect the front of your chest with the upper arm and shoulder bones. Strengthening them will make the breasts appear firmer as they are right below your breast tissues. Pectoral muscle exercises will simultaneously work to keep your breasts in shape and help you lose weight simultaneously.
Lift Weights
Weight training is one of the striking ways to strengthen your pectoral muscles. A good weight training regime will give your breasts proper shape and straighten your posture. Weight training exercises you can include in your regime:
- Push-ups
- Bench press
- Dumbell squeeze press
Do Cardio Less Often
Cardio exercises work to decrease both the fat and the muscles in your body. Therefore if you don’t want to lose all the pecs you have gained during your strength training, you should only do cardio exercises two to three times a week, and they shouldn’t be too intensive.
Bottom Line
So, after going through this blog, we believe you should now know how can you lose belly fat without losing your breasts.
Losing belly fat while maintaining breast size can be a difficult task. But if you understand what exercises help to enhance breast appearance and how to go moderately about calorie loss, it can be easy to minimize the effects.
In a nutshell, your breasts are the primary storage of calories, and exercise will indeed burn them. But you can minimize the losses by eating more protein and whole, healthy carbs and even by strengthening your pectoral muscles.
F.A.Q.
What are the primary causes of breast size reduction?
Breast size is mostly dependent on genetics. But it can also decrease because of weight loss, malnutrition, hormonal problems, etc.
Does bra size affect breast shape?
No, bras don’t have a say in the shape or size of your breasts, but the right size can give them the appearance of being bigger
Is there food that specifically increases breast size?
No food or diet plan has been shown by research to increase breast size, but food that induces estrogen release can enhance feminine characteristics, which includes breast size.
Do breasts get smaller as you age?
Yes, as you age, your estrogen level decreases which can reduce the size of your breasts.
References:
1. Strasser, B., Spreitzer, A., & Haber, P. (2007). Fat loss depends on energy deficit only, independently of the method for weight loss. Annals of nutrition & metabolism, 51(5), 428–432. https://doi.org/10.1159/000111162
2. Perissiou, M., Borkoles, E., Kobayashi, K., & Polman, R. (2020). The Effect of an 8 Week Prescribed Exercise and Low-Carbohydrate Diet on Cardiorespiratory Fitness, Body Composition and Cardiometabolic Risk Factors in Obese Individuals: A Randomised Controlled Trial. Nutrients, 12(2). https://doi.org/10.3390/nu12020482
3. Moon, J., & Koh, G. (2020). Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. Journal of Obesity & Metabolic Syndrome, 29(3), 166-173. https://doi.org/10.7570/jomes20028
4. Razzak, Z. A., Khan, A. A., & Farooqui, S. I. (2019). Effect of aerobic and anaerobic exercise on estrogen level, fat mass, and muscle mass among postmenopausal osteoporotic females. International Journal of Health Sciences, 13(4), 10-16. https://doi.org/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6619462/
About Dr. Kate Gundy MD