A lot of women shy away from weight loss or heavy workouts especially strength training for the fear of reducing breast size. This is a genuine concern as 75% of the breast comprise of adipose tissues i.e fats and when you burn fat, your breasts also lose their fat and reduce in size. However if you are keen on maintaining your breast size while burning fat then you need to follow some tips.
1. Build chest muscles
Any kind of workout that makes you lose fat will result in breast reduction. However the reduced breast size can be compensated by building the pectoral muscles or the underlying chest muscles. Thus the loss of breast fat can be compensated by the growth of chest muscles under your breasts and you maintain the size of your boobs.
( Note- what would be the best excercise routine for you to build chest muscles will depend on your body type. So always ask for expert opinion before you start workout.)
2. Eat little and often
Eat every two to three hours throughout the day to keep your appetite under control and metabolism high. Have your first meal within an hour of waking up to trigger your metabolism. Eat plenty of fruits, vegetables, whole grains, lean meats, beans and low-fat dairy products.
3. Go slow on weight loss
Losing your weight can be the top priority on your mind but do not rush. Losing weight too fast can create other health problems for you. Taking it slow will also help in losing belly fat without losing the breasts.
4. Eat food that keeps your estrogen level high
Estrogen is the female sex hormone that is responsibe for enlargement of breasts. It is the hormone that gives women that curvy look. To keep your estrogen level high naturally you should take enough estrogenic food. Flax seeds, soybeans. tofu, soy yogurt, sesame seeds, soy milk, chickpeas, hummus, pumpkin, garlic and red beans etc are some great sources of estrogen.
5. Wear a proper sports bra during workout
Always go for a well fitted and comfortable sports bra of proper size while working out. A bra that fits well and supports your breasts firmly but is comfortable will prevent sagging of the breasts or distruction of connective tissues and stretching of ligaments. If for some reason you are not wearing a proper bra then avoid excercises like jogging etc that can cause sagging of your breasts.