Fix Saggy Breasts and Increase Size without Surgery

From having (and breastfeeding) 2 children to being on the worst yo-yo diet called "calorie deficit", my breasts looked like a grandma's breasts. I won't get graphic here, but along with losing size, they also looked pathetic, depressing and ugly.

Fast forward several years later, my breasts now look and feel better than ever. Firm, young, lifted, bigger, even though I'm dealing with the recent surgical menopause for the last few years! Here's how I fixed my breast ptosis, without surgeries nor expensive creams/supplements:

Push Ups

Train them like a man trains his pectoral muscles. If you're into weight lifting, do dumbbell flyes, bench presses. If you're more into calisthenics like me, then do pushups. Push ups have been amazing for my breasts and all I've ever needed. I even have veins popping there now! (Yes, I love push ups that much! I do hundreds of these daily.)

Standard Push Ups (NOT knee push ups) will work just fine, but here's a few other variations that can help as well:

  • Wide Push Ups
  • Deep Push Ups (use parallettes, or a pair of kettlebells)
  • One Leg Push Ups (one leg up in the air)
  • Chest Dips on dip bars (optional, I didn't need this one (and I started off late with these), but I thought to throw it in if you enjoy this exercise).

Tamarind fruit

Pakistani women swear by it. Pakistani men avoid it like the plague because they believe it will give them gynecomastia (man boobs). 

Tamarind is a highly nutritious fruit. It's got all the essential amino acids, minus tryptophan, and has a lot of vitamins and minerals. It helps clear the skin, fight cancer and diabetes, aids in digestion, boosts immune function, purifies the blood and more. 

It also helps increase estrogen production.

Bottom line (and based on my personal experience), this fruit can help increase the size of your breasts as well as providing some other great health benefits. Eat a few pods of it daily when in season.

Stop using calorie deficit to lose weight

Calorie deficit is the most ineffective way to lose weight and keep it off. Yes, that's right, I've said it. If you want to know why, read my other posts on the subject (I will write a few more posts expanding on the subject further).

What you should do instead? Exercise, build muscle, eat healthy, unprocessed foods. Lifting and firming your breasts through push ups will only work if you pair them with a sustainable amount (and quality) of nutrients. 

Don't lose weight fast (or at all if you're not obese in the first place)

Like I said, you should aim at building muscle. If you have some fat to shed, convert your current weight into muscle through body re-composition, and the fat will burn off easier (I will discuss the process with more posts on the subject).

There's nothing wrong with having extra muscle, even for us ladies. If anything, with all the risks that we're running with through our lives (sarcopenia, osteoporosis, menopause, diabetes, hormonal imbalances etc), we need it even more than men.

Also, if you're rushing to lose weight fast, you'll not only lose muscle (and breast size) with it too, but also have a lot of loose skin everywhere (including on your breasts) . Be patient! It's ok if it takes several months / years to get there.

Incorporate intermittent fasting and a healthy diet

Along with helping you lose fat and preserving muscle, intermittent fasting also has the benefit of rejuvenation. Fast more than 20 hours a day, exercise fasted, don't overeat during your feeding window, don't eat junk food, and you'll see the results coming in, including a healthier looking, firm skin.

Fix any hormonal imbalances

If your saggy breasts are because of menopause, then you need more estrogen. In your diet you should include (and combine) foods that can help produce more hormones (namely estrogen) like soybeans, nuts like peanuts and peanut butter, legumes like chickpeas and probiotic (preferably organic too) dairy (the bifidobacteria in dairy helps the gut to digest the prebiotics of the soybeans and legumes, and thus your body will be more effective in producing more estrogen). Peanut butter is also known to be a bulking agent (great for building muscle) and the healthy fats from it aid in normal hormonal production and function.

Stop wearing the wrong bras

Underwire bras are the absolute worst. So as bras that have the wrong size or not the proper support. 

The best are some good quality sports bras (I buy Reebok for myself, but Fila and others are great too). Sports bras that are more like t-shirts or tank tops. Those are the best ones that can be (and should be) worn at all times for any occasion.

Even though you should go braless at night, I myself prefer to wear them 24-7 as I workout multiple times a day, and I like being ready to rock some push ups at 4 in the morning without making noise trying to find my sports clothes in the dark. 

And that's how comfortable your bra (and the rest of your clothing) should feel like. If you can sleep with them comfortably, they're the ones you should have and wear.


All the above are based on my own personal experience on how I transformed (naturally) my saggy, old-looking, wrinkled breasts into athletic, young looking, vibrant, lifted and firm breasts, and yes it took several months of hard work to get there, so if you wish to try the above, you'll need to be patient, consistent and disciplined.

Disclaimer: This YT channel & Blog are a documentation of my health journey. The content is based on what worked for me and is for informational purposes only, not a replacement for medical advice from a professional. I’m NOT a doctor, nutritionist, dietitian, coach, nor a personal trainer. Furthermore, we are all different and my results may not reflect your own. Any action you take upon the information provided by ZenGainz is strictly at your own risk.