There are few things that can crush a man’s fitness motivation quite like having stubborn man boobs. You can have great legs and incredible-looking arms, but when you have man boobs, it’s difficult to focus on anything else but your chest area.
Man boobs (or “moobs” for short) are an embarrassing problem for a lot of guys. If you’re tired of feeling self-conscious about your moobs, there are steps you can take to fix the problem.
Here are three things you need to know about how to get rid of man boobs:
- Man boobs, known medically as gynecomastia, affects roughly a third of all men
- Diet and exercise may help reduce the appearance of man boobs
- To get rid of man boobs fast, talk to your doctor about surgical and nonsurgical treatments
What Are Man Boobs?
Man boobs refer to the enlargement of male breast tissue. Guys have breast tissue, just like women do. But whereas female breast tissue enlarges during puberty, male breast tissue usually stays small and unnoticeable due to the higher amounts of testosterone in men.
When it grows abnormally large due to hormone fluctuations, this is known medically as gynecomastia. According to a 2014 review published in the Indian Journal of Endocrinology and Metabolism, it’s estimated that at least 30 percent of men are affected by gynecomastia at some point during their lives (see claim: “At least 30% of males will be affected during their life.”)
However, it’s not just hormonal imbalances that can lead to enlarged breast tissue in men. Man boobs can also be classified as a separate but related condition called pseudogynecomastia, where enlarged breast tissue is the result of fatty deposits in the breast tissue.
Pseudogynecomastia is usually the result of being overweight or obese. Unfortunately, we can’t change where our bodies decide to store fat (if that were the case, nobody on the planet would have problems with visceral fat).
The distinction between gynecomastia and pseudogynecomastia is important to note due to the differences in how each condition is treated. In the next section, we’ll discuss how to get rid of man boobs based on the underlying cause.
How to Get Rid of Man Boobs
How long will it take to get rid of your man boobs? The unsatisfactory answer is that it depends.
Sometimes, man boobs go away by themselves. Mild cases of man boobs may be fixed through proper diet and exercise, while more severe cases may need surgical intervention.
Below, we’ll talk about the most common treatment options for getting rid of man boobs, once and for all.
Get Your Hormones Checked
First things first: Pay a visit to your doctor. If you can’t remember the last time you received a physical exam, go ahead and schedule that ASAP.
During your exam, you can discuss your gynecomastia (don’t be embarrassed, they just want to help you) and any symptoms you’re experiencing. Your doctor may order a blood test to check your hormone levels and check for underlying conditions that can cause gynecomastia, such as cirrhosis or malnutrition.
If you have pseudogynecomastia, they may also refer you to a dietitian who can help you put together a diet plan to lose excess body fat.
Ramp Up Your Exercise Routine
Exercise is an affordable and effective way to reduce the appearance of man boobs. If you’re overweight or obese and don’t exercise at all, check with your doctor first before going on an exercise regimen.
For pseudogynecomastia, focus on losing body fat with a combination of cardiovascular exercises and weightlifting. As it turns out, many of the same exercises that are known to blast belly fat are also effective at reducing man boobs.
If you have gynecomastia, you might try doing exercises that specifically target the pectoral muscles (i.e., your chest muscles). Coupled with a healthy diet, chest exercises such as pushups, chest dips and dumbbell bench press exercises may improve the appearance of man boobs.
Take the skin care quizEat a Healthy Diet
Along with exercise, diet can play a significant role in the appearance of your man boobs. If you want to get rid of them fast, eat a balanced diet with plenty of fruits, vegetables and lean protein.
If you have gynecomastia, you may want to try filling your plate with estrogen-blocking foods, such as cruciferous vegetables, seeds and whole grains. According to a 2009 study published in Mayo Clinic Proceedings, gynecomastia is usually caused by increased estrogen production and lower testosterone production in men (see claim: “Gynecomastia…is usually caused by increased estrogen activity, decreased testosterone activity…”)
Consider Other Options
If you’ve been dealing with man boobs for years and nothing you do seems to work, consider talking with your doctor about your other options. Although breast reduction surgery is expensive and comes with some risks (as is the case with any surgery), it may be worth it to improve your quality of life.
Similarly, you may want to talk with your doctor about cryolipolysis, or fat freezing. In a 2018 study published in Lasers in Surgery and Medicine, cryolipolysis was effective at reducing male pseudogynecomastia (see claim: “A conformable surface cryolipolysis applicator was effective in reducing the mean adipose tissue thickness in subjects with male pseudogynecomastia.”)
The Takeaway
Even with these tips, your man boobs aren’t going to go away overnight. It’s a long process that may eventually require surgery to completely fix.
If you’re self-conscious about people staring at your flabby chest, just give them something better to look at instead. With Tiege Hanley’s uncomplicated Skin Care Systems, you can shift their focus from your man boobs to that handsome mug of yours.
References
Cuhaci, Neslihan, et al. “Gynecomastia: Clinical Evaluation and Management.” Indian Journal of Endocrinology and Metabolism, vol. 18, no. 2, 2014, pp. 150–58. PubMed Central.
Johnson, Ruth E., and M. Hassan Murad. “Gynecomastia: Pathophysiology, Evaluation, and Management.” Mayo Clinic Proceedings, vol. 84, no. 11, Nov. 2009, pp. 1010–15.
Jones, Isabela T., et al. “A Split-Body Study Evaluating the Efficacy of a Conformable Surface Cryolipolysis Applicator for the Treatment of Male Pseudogynecomastia.” Lasers in Surgery and Medicine, vol. 50, no. 6, 2018, pp. 608–12. Wiley Online Library.
