Sagging breasts after weight loss? Here's what you can do

Notice your breasts are a little droopy after losing weight? You’re likely not alone. Many women (and men!) who’ve lost weight experience sagging skin.

It’s a common concern that’s particularly noticeable in areas that contain high amounts of fat, like the tummy, thighs, buttocks, upper arms and, you guessed it, breasts.

So, what can you do if your breasts aren’t quite as perky as you’d like them to be? Let’s find out.

How weight loss impacts your breast size

Before we explore how weight loss can affect your breasts, it’s first helpful to understand your breasts’ composition. Your breasts are made up of 3 types of tissue:

• Glandular tissue: Your milk ducts and breast lobes
• Connective tissue: The same fibrous tissue that makes up ligaments and scar tissue, which acts as a support structure for your breasts
• Fatty tissue: The tissue that fills out your breasts and determines their size and shape

Everyone’s breasts have a different make-up, with some having a higher percentage of glandular and connective tissue and others having more fatty tissue.

Breast composition is largely determined by genetics, but it can also be impacted by hormones and age.

Hormonal changes can enlarge glandular tissue, for example, while your glandular and connective tissue shrinks as you age, especially after going through menopause [1]. Plus, the older you get, the less elastic your skin becomes, making it more prone to stretching and sagging. 

Those with fattier breasts may be more likely to notice sagging after weight loss, but anyone can experience a reduction in breast size.

Losing weight reduces fat across the entire body, including in the breasts. The skin around the breasts is also quite delicate and more likely to stretch.

Other common changes after weight loss include smaller breasts, changing shape, and possible unevenness across both breasts.

Can you lose weight without your breasts sagging?

Whether or not your breasts sag after weight loss mostly comes down to genetics, as those with denser breasts may not be as prone to fat loss in the chest area.

Age can also be a big factor because younger women typically have denser breasts and skin tends to lose elasticity as you get older.

However, there are a few ways to try and minimise the effects of weight loss on your breasts, such as:

Losing weight slowly and steadily

Crash dieting is never a great idea, as it can negatively affect your weight loss efforts and your health.

Crash dieting involves reducing calorie intake to an extreme level in an attempt to lose weight quickly. It could mean cutting certain foods, skipping meals or eating very low-calorie foods.

The issue with crash dieting is that it makes your body think you’re in starvation mode. Then, when you return to a normal eating pattern, your body tries to hold on to as much fat as possible to avoid starvation again, potentially making you regain all your lost weight.

Crash dieting is also associated with nutrient deficiencies, muscle loss, and certain health issues.

It could cause breast sagging, too. Rapid weight loss and frequent weight fluctuations can stretch your skin, making it lose elasticity.

Rather than crash dieting, losing weight slowly and sustainably can give your body more time to adjust to the changes, possibly reducing the chance of sagging. Aim for a sustainable weight loss of 0.5-1kg per week [2].

At Juniper, we take a holistic approach to weight loss. Our health coaches give you all the tools you need to build habits that last, lose weight and keep it off — no yo-yo or crash dieting involved. If you want to start a journey towards a healthier you but are not sure where to start, consider our Weight Reset Programme.

Strengthening your chest muscles

We’re big fans of combining strength training with weight loss, as building muscle can accelerate the process and help you keep the weight off. It supports fat burning, plus it maintains bone health and boosts your strength [3].

Building muscle in your chest area may also help to prevent saggy breasts, as it provides a firmer foundation beneath your breast tissue. 

Strength training exercises that target the chest include push-ups, bench presses, chest flies, and dips.

Maintaining hydration and a balanced diet

Keeping your skin supple and elastic could also be a good way to reduce the risk of sagging. This is where adequate hydration is key — it helps ensure your skin stays plump and firm.

A healthy diet is also important, not only for supporting overall weight loss but for maintaining skin elasticity.

Make sure to include plenty of protein, which is essential for muscle repair and skin maintenance, as well as collagen-rich foods (such as bone broth, chicken skin, and organ meats) and vitamin C. This mighty vitamin has been found to support collagen production and preserve skin health [4].

Wearing the right bra

The right bra should fit well and offer plenty of support while you’re exercising. It may also help to prevent sagging, as it minimises strain on the ligaments and skin around your breasts.

Sports bras are the best option for exercising, as they reduce breast movement. Getting properly fitted will also ensure you get the correct bra for your size and activity level.

Boosting skin elasticity

Another way to firm up your skin is to use creams and serums designed to improve skin elasticity. Look for products that contain ingredients like hyaluronic acid, peptides and ceramides, all of which may help enhance skin firmness and texture.

Doing gentle breast massage with moisturising oils could also be useful, as it stimulates blood flow to the area and may support skin elasticity.

Managing expectations

Remember that several factors are completely out of your control, like your age and genes, and that, despite your best efforts, your breasts still sag after losing weight.

Being aware of this may help you manage your expectations and not feel too disheartened if any sagging does occur.

How to regain breast size after weight loss

If you’re already on the other side of weight loss and your breast size has reduced, is there anything you can do to regain their fullness? There very well could be — here's how.

Set realistic goals

First up, it’s important to understand what can be achieved naturally to regain your breast size. Lifestyle changes and non-surgical options generally don’t produce significant results, and you’ll need to accept this to avoid disappointment.

If you’re particularly unhappy about your new breast size, you could also look into surgical options, which tend to have a more dramatic effect. We’ll go through some of these below.

Keep up the healthy diet and exercise

Those chest exercises we mentioned earlier can strengthen the muscles in and around your breast area, potentially enhancing their appearance. 

A healthy diet packed with protein, collagen-rich foods and certain vitamins can also make your skin nice and supple, helping to maintain elasticity and improve the look of your breasts. 

Plenty of water could also be beneficial, as it hydrates your skin and keeps it elastic.

Look into surgical options

If the appearance of your breasts is really bothering you, you could look into the various surgical options available. These include:

• Breast augmentation: This is simply another way of saying a ‘boob job’ or 'breast implants'. The surgery involves inserting implants — usually made of silicon or saline — to make your breasts bigger and firmer.
• Natural breast augmentation: This is where fat is taken from somewhere else on your body — often the buttocks, thighs, or abdomen — via liposuction and injected into your breasts to give them fullness.
• Breast lift surgery (mastopexy): A mastopexy doesn’t change the size of your breasts, but it can position them higher. The process involves removing excess skin and repositioning the breast.

Remember that all of these options can be expensive (often costing thousands of pounds) and require an extensive recovery period.

You could be looking at up to 2 months of post-surgery recovery, during which you may not be able to do certain types of exercise.

Consider non-surgical breast lifts

There are a couple of other options that aren’t as intensive as surgery, such as radiofrequency therapy (where heat is applied to your skin to encourage collagen production) and thread lifting (a treatment that involves placing small threads in your breasts and pulling them upwards). 

The former can make your skin appear firmer but won’t do a whole lot to improve size, while the latter can be a minimally invasive and temporary way to lift sagging breasts.

Try a supportive bra

Alternatively, you could consider buying a padded or push-up bra to give the appearance of fuller breasts.

There are lots of great bras on the market that can make your breasts seem bigger or more lifted, without the need for expensive surgery.

Accept and embrace the changes

While it can be challenging to experience physical changes to your body after weight loss, sometimes embracing them is the best way forward. Losing weight is a momentous achievement and a healthy thing to do, and you should be proud of your accomplishment.

A few ways to boost your confidence after weight loss include:

• Buying a new wardrobe: Aside from that brand-new push-up bra, you could treat yourself to some new clothes and accessories that highlight and complement your new body, particularly areas you’re keen to show off.
• Adopting the right posture: Walking with your back straight and your shoulders pulled back is not only better for your spine, but it can help you feel more confident and may also make your breasts appear lifted.
• Self-care: Indulge in activities that make you feel good in your own skin, like a relaxing bath or a pampering session.
• Making yourself feel good: Confidence often comes from within. Celebrate your achievement, shift your inner dialogue to focus on your wins rather than imperfections, and treat yourself with kindness.

Image credit: Pexels/Ketut Subiyanto