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How To Lose Weight Without Losing Your Boobs

By Holly / December 15, 2015

Every woman's body is different but there are some things we know to be universally true. One of these things is that breasts are made from adipose(fat) tissue and losing weight inevitably means losing some breast size. We all daydream about spot training but the truth is it doesn't work: losing weight means losing it from your entire body, not just your stomach or your thighs.

Still, you can minimize the amount you lose from your breasts. By training and strengthening your pectoral muscles you can encourage your breasts to maintain a larger appearance.

1. Do Low-Rep, Heavy Weight Chest Exercises

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Strengthening your pectoral muscles will help your boobs stay perky and seem larger and the best way to do this is by doing low-rep exercises with heavy weights. The heavier the weights are the more you'll strengthen those muscles without toning away your boobs. Low weight, high rep exercises encourage a higher amount of weight loss and therefore make it more likely for you to lose a couple cup sizes while trying to get fit.

2. Incorporate Push Ups Into Your Routine

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They might be your least favourite exercise but classic push ups really are the best for building your arm muscles, shoulder muscles and pectoral muscles. You don't even have to do a lot of them, just make sure they're part of every strength training workout. There are also a few other types of push ups you can try to keep your workouts interesting such as inclined push ups.

3. Bench Press

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This exercise works not just on your chest area, but also your triceps as well. Lie in the midst of your back atop a stability ball and be sure that your shoulders have enough space to move. Hold the dumbbells next to your underarms. Count till 3 as you push the weights up away from your chest, until your arms are straight above you.

4. Do Stability Ball Push Ups

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Begin in a push up position, but this time, put both hands atop a medicine ball. Then gradually lower into push up within 4 counts, and keep your abs braced. Remove your right hand and position it on the floor aligning with the ball so that your hands are around half a meter away. Then do another push up and move left hand on to the side and then perform another set.


5. Fly Crossovers or Cable Chest

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Stand tall, lean forward while slightly maintaining your strong core, and hold both handles of the machine. With your arms bent slightly, squeeze both handles altogether using your arms and chest and then hold for 3 seconds. Then bring arms into starting position.

6. Dumbbell Flys

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Open your arms out wide and lower them till elbows are aligned with your shoulders taking in 3 or 4 counts. Get back again into starting position making use of similar counts.

7. Medicine Ball Slams

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Hold medicine ball with your both hands. Then lift it above your head, while keeping your feet hip width away from each other while your knees are bent slightly. After that, slam the ball into the floor as mighty hard as you could. Pick it up and perform 3 sets of 20.

8. Pick The Right Cardio

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Certain cardio exercises like rowing or elliptical training help work your shoulder and chest muscles as well as your heart and leg muscles. If you stick to activities like these for your cardio sessions(at least three 30 minute sessions per week) you can maximize the strength of your pectoral muscles, making your breasts appear larger.

9. Be Careful About What You Restrict

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An ideal diet for healthy weight loss is highly complex and includes a high concentration of protein and complex carbohydrates such as whole grains. Restricting your carbs too much promotes faster weight loss but it also means losing a lot of water weight(weight you'll gain back if you ever start eating carbs again). The things you really need to restrict are the sugary treats like pastries, sodas and store bought fruit juices(your own freshly squeezed is definitely worthwhile).


If you've got a lot of weight to lose your breasts will inevitably get smaller but they don't have to go first and you can prevent them from shrinking too much. After all, who wouldn't love a smaller waistline to go with their wonderfully large breasts?

Read Our Recent Article > How to Lose 40 Pounds Quickly!

About the author


Thank you for reading my article! I am Holly Nunan, a mother of three daughters aged four, six and eight. I'm an Exercise Physiologist with a passion for exercise, fitness, raising healthy children and natural and alternative remedies. I have a simple mission to help each reader that comes to our website to take away one new piece of healthy information that they can immediately apply to their life. If I've helped you find that today, it's mission accomplished!