Weight changes affect every woman differently, especially with their breasts. They can swell with pregnancy, puberty and menopause and shrink with crash diets or loss of oestrogen.
Fortunately, there are ways to help your breasts look fuller without gaining weight elsewhere. This includes eating right, exercising regularly, massaging your breasts and wearing the correct bra size.
1. Eat the Right Foods
While some women may believe that consuming enough calories to increase breast size, this is a misconception. Adding more calories to your diet causes the body to gain fat, which is then distributed proportionally throughout the entire body according to genetics. This means that while the fatty tissue in your breasts will enlarge, it is not possible to target these fat cells specifically.
Instead, the best way to naturally improve your boobs is to exercise regularly and eat foods that are rich in estrogen (like fenugreek, flax seeds, lupin beans and soya beans). These will help to stimulate and support the growth of glandular tissue, which overlies the pectoral muscles on the chest.
Another thing to keep in mind is that your boobs are sensitive to weight changes. Fatty tissue in the chest will swell when you gain weight and shrink when you lose weight, making your breasts appear smaller.
This is why many women find that their breasts become droopy as they get older. This is also why it is important to avoid gaining and losing weight too quickly, as this can stretch out the supportive proteins in the breasts, which leads to premature sagging. This is why it is especially important to avoid fad diets and instead focus on healthy, sustainable weight loss over time.
2. Exercise Regularly
Exercise is a crucial part of a healthy lifestyle, and it can also help tone your breasts and make them look perkier. But be careful not to overdo it: Excessive workouts can damage your nipples and breast tissue, leading to sagging and a loss of firmness.
The fatty tissues in your breasts are responsive to changes in body weight, and the fat cells swell when you gain weight. However, this doesn’t change your overall body shape. If you’re built like a pear (smaller on top and larger in the hips and buttocks), gaining weight won’t drastically alter your appearance.
Another thing to consider is that the shape and size of your boobs depends on many factors beyond simply gaining or losing weight. If you gain weight too fast — via a crash diet, for example — the sagging that naturally occurs in your breasts will be much worse than if you’d gained the same amount slowly. That’s because fad diets can cause your nipples and bust to lose their supportive collagen and elastin, which helps them stay full and firm.
Another great tip to improve your bust line is practicing good posture. A slumped or slouched posture can make your breasts look smaller, so it’s important to stand up straight and practice good breathing techniques.
3. Wear the Right Bra
If you want to add cleavage, make sure your bra fits correctly. Getting measured by a professional at a bra-fitting store is best, but if that’s not possible, you can do it at home with a piece of tape. First, figure out your band size by measuring around the narrowest part of your rib cage directly under your bust. Round up to the nearest even number and then subtract that measurement from your breast measurement (across the nipples) to find your cup size. One inch is an A, two inches is a B, and three or more is a C cup.
If your boobs spill out of the top or sides of your bra, it’s probably too small. This can give you a quad-boob look and is very unflattering. If your breasts are too full and you need a smaller cup size, you can try wearing a teeny tube top like this or trying out a more structured bra.
Every woman’s body is different, but it’s common to notice a change in your bra size when you gain or lose weight. If you gain a few pounds and your old bra is too big, you can try going up in the band and down in the cup for a better fit. Alternatively, you can also use a molded bra to lift and mould your larger breast into a more appealing shape.
4. Massage Your Breasts
Whether you want to sculpt your boobs or are simply looking for a way to ease the aches and pains associated with breastfeeding or PMS, incorporating breast massage into your self-care routine is a good idea. “Breasts can get stagnant, since they’re primarily made up of fatty tissue,” Berman says, adding that massaging them adds movement and may help clear the channels that fat tends to accumulate in. This is important because stagnation can cause benign lumps or bumps to form, and regular breast massage may aid lymphatic drainage.
In addition to the benefits of boosting circulation, massaging your breasts can also help with milk flow. During lactation, women who rely on pumping and breastfeeding to regulate their milk supply can use breast massage to stimulate the nipples, which may lead to increased production of milk. For this purpose, experts recommend rubbing your breasts in a circular fashion with your warm hands and kneading or rolling them with your fists.
For those with sagging breasts, massaging your boobs with a natural oil like almond oil can increase their size by increasing blood flow to the fatty tissues of the bosom. This can make your boobs appear bigger and firmer, which is great for building confidence and boosting self-esteem. It can also minimize stretch marks. However, it’s important to note that scientific research is limited, and if you have a medical condition or are pregnant, you should avoid this practice.