MAN BOOBS : How To Reduce Them
- josephplatt1979
- Jan 27, 2022
- 11 min read
Updated: Mar 7, 2023
WHAT ARE MAN BOOBS
Man boobs are very common thing affecting 40 to 60 percent of men and they are caused by excess fat storage in the chest area or as a result of a condition known as gynecomastia. Gynecomastia is an imbalance of the hormones estrogen and testosterone which can affect one or both breasts, sometimes unevenly.
This hormonal imbalance causes boys and men's breasts to swell and become larger than normal giving the appearance of breasts. It is the most common condition known to affect teenage boys and older men.
During puberty, boys' hormone levels vary and if the level of testosterone drops, estrogen can cause breast tissue to grow. Many teenage boys have some degree of breast enlargement during puberty and it usually clears up as boys get older and their hormone levels become more stable.
A common thing in men is as they get older, they produce less testosterone. Older men also tend to have more body fat, and this can cause more estrogen to be produced. These changes in hormone levels can lead to excess breast tissue growth.
Another type of man boob known as pseudogynecomastia is caused by an increase in fat deposits and not enlargement of the actual breast glands. This type of man boob is most commonly seen in overweight and obese men.
To know the difference between the two types of man boob is:
Gynaecomastia = hormone-related enlargement of breast tissue
Pseudogynecomastia = enlarged breasts due to an increase in body fat.
Neither pseudogynecomastia or Gynecomastia should be anything to worry about, but as imagined, the symptoms of hormone imbalance and being overweight might not be pleasant. In both cases you may want to visit your doctor to get an opinion on what to do and how to reduce man boob
MAIN CAUSES OF MAN BOOBS
Man boobs are usually caused by some issue with testosterone, leading to more estrogen in the body. But for the majority of men, man boobs are simply a result of having too much fat on the chest. There may be certain things contributing to your moobs that are within your control and the main causes are normally:
OBESITY – Obesity is generally caused by eating too much and moving too little. Consuming high amounts of food, particularly fat and sugars will increase body fat and could choose to appear on your chest. Eating excess fat creates an imbalance of a hormone called leptin, which can inhibit the production of testosterone.
AGE – After the age of 30, mens testosterone levels begin to drop naturally and from around the age of 50, testosterone production in men begins to deplete rapidly. By the time most hit 80, their levels have dropped between 20 and 50 per cent, meaning that as you age, it becomes harder to keep a fuller chest at bay.
EXCESSIVE ALCOHOL - It’s no secret that drinking too much alcohol can cause you to gain weight. If you suffer from man boobs, then it really is in your best interests to kick drinking alcohol for good. Alcohol has a lot of calories and apart from weight gain, alcohol suppresses testosterone and will in turn increase estrogen levels, stimulating the production of breast tissue.
STEROID USE - Anabolic steroid use can have negative side effects on a man’s body, specifically their chest, which can contribute to insecurities and low self-esteem. Steroids are converted by the body (often fat cells) into estrogen. This increase in estrogen levels is what can cause men to develop unwanted breast tissue.
ILLNESS – most of the time man boobs are not serious unless your overweight, but they can could also indicate a serious, underlying health condition. Tenderness or swelling in the breast area can be indicative of an underlying medical condition such as kidney failure, liver disease, diabettes, problems in the pituitary or testiclesor or could be Klinefelter syndrome, the name given to when a man is born with an extra X chromosome. Get in touch with your doctor to find the root of the problem and find a cure.
MEDICATION - Medications you are taking could be to blame for man boobs, and can include commonly prescribed medications such as amphetamines, antidepressants, blood pressure drugs, and antibiotics. Chances are you are unaware of their unsexy side effect. Ask your doctor if your current medications can cause gynecomastia or if you feel they are causing it.
SMOKING - Like many medications can cause moobs, smoking marijuana can act as an estrogen stimulator. Various studies have found that marijuana use can both increase estrogen production in men and decrease testosterone production which may lead to gynecomastia.
GENETICS - It is possible for genetics to play a significant role in the development of gynecomastia. If you have man boobs, but your weight and eating habits are both healthy, your gynecomastia condition could be the result of an unfortunate genetic predisposition. If there is a family history of gynecomastia, it is possible to inherit the condition, but not always. Sometimes one brother could inherit it and not another.
TIPS TO LOSE MAN BOOBS
Man boobs or moobs are a major cause of anxiety for many men as they feel unsure around other people in gyms, changing rooms, the beach or pool, or any other scenario where they might be expected to take off their shirt. Men with enlarged chests sometimes fear accusations of being out of shape or mocked as looking like they have women’s breasts.
Some men go to the extremes of wearing extra clothes, slouching, gaining more weight on purpose to hide the prominence, or never removing their shirt in public, no matter the circumstances. Though the condition of man boobs may be unsettling for some, there are ways men can get rid of unwanted chest fat and how to reduce man boobs.
TRACK CALORIES TO REDUCE
Eating a certain number of calories per day can help you achieve a healthy weight and will help to reduce man boobs. When following a balanced diet, consuming the best number of calories for you can also help improve your health and boost longevity. When determining how many calories you should eat per day, it helps to first understand the established recommended calorie intakes.
There are many calorie calculators online that you can put in your details and it will give you a figure on how many calories you will need to maintain or lose weight. To lose weight then you will need to be in a calorie deficit by burning more calories than your body consumes. You can create a calorie deficit by eating less or by increasing your physical activity. Combining the two of a balanced diet and exercise is a healthy strategy for losing weight.
NUTRITIONTO TO COMBAT MAN BOOBS
Losing weight through diet is another way to get rid of excess fat from all over your body and it’s no secret that a balanced diet and caloric deficit play a major role in how to reduce man boobs. The first step is to set your goal and start tracking your daily food intake.
Most people are not aware of how much they are really eating, and food tracking can be a real eye-opener. You will want to get rid of processed foods, bad fats, and sugar from your diet.
Once you get rid of unhealthy food, start by making better and healthier choices. Eat lean protein like turkey, chicken, eggs, fish and beef. You can also get protein from supplements if you cant eat a lot of protein through food. You can also get protein supplements for vegetarian, keto, vegan and many other diets.
Eat more healthy fats like avocados, olive oil, and omega-3s and finally make better carbohydrate choices and go for carbs like wholegrains, Fruits and vegetables that are low in calories and high in nutrients, water, and dietary fibre.
Eating foods like eggs, oysters, asparagus, figs, almonds, nuts, brown rice, salmon, and avocados will help in adding testosterone to your diet and reduce man boobs. These foods have cholesterol, which plays a crucial role in the production of testosterone. Along with this, ingredients rich in omega-3 and omega-6 fatty acids are also helpful in giving the body a testosterone boost.
EXERCISE TO REDUCE MAN BOOBS
A combination of both cardio and resistance training will have you burning fat, building muscle and help reduce moobs. Try a program like doing three days a week of weight lifting, two days a week of HIIT or Tabata to get your heart rate up, and one day a week of endurance training (like cycling, jogging, or walking). The combination of both cardio and resistance training causes your metabolism to kick into high gear for longer causing you to burn more calories in the long run. Strengthening the muscles in the pectoral region is how to reduce man boobs in that area.
Working the pectoral muscles will help tighten and tone the chest muscles to reduce the overall size of the breast. Chest exercises like push ups, barbell and dumbbell chest press will hit the pectoral muscles and help shape the chest area. There are many different weight machines that are often available at a gym or health center that can supply you with what you need. You may wish to work out from home and you will find many products online that can give you a fantastic chest workout or an overall good body workout.
Losing weight and getting in shape will have lots of health benefits apart from just losing the man boobs.
WHAT ARE YOU TAKING?
Check your meds and other things you're taking as your man boobs could be a result of medications you’re taking, for instance a number of medications can cause gynecomastia and these can include things like anti-androgens used to treat an enlarged prostate, prostate cancer and other conditions. Examples include flutamide, finasteride and spironolactone.
Even things like Opioids, certain antidepressants, benzodiazepines, statins, amphetamines, even marijuana all have the potential to mess with your hormones in a way that can deliver man boobs. How to reduce man boobs could be all down to stopping a certain med or drug you're taking so it will be important to get a doctor's opinion on that matter.
AVOID ALCOHOL TO REDUCE MAN BOOBS
Alcohol has almost as many calories, gram for gram, as pure fat. With 193 calories in a pint of 4% beer, 242 in a pint of 5% beer and 191 in a large glass of wine, it's hardly surprising that drinking to excess can result in you piling on the pounds. A single pint has the same number of calories as a slice of pizza, and three pints equates to two burgers. It's also full of completely 'empty' calories, with no nutritional value at all.
If you have man boobs and you drink then it really is in your best interests to kick drinking alcohol for good. Alcohol use decreases the amount of testosterone in men and can elevate levels of the female sex hormone estrogen. If heavy alcohol consumption is continued then this would eventually lead to man boobs. In other words, if you have an unwanted cleavage and drink a lot then maybe you should cut back on booze.
EAT LESS SUGAR
Its so easy to wreck your calorie deficit needed for weight loss by consuming empty calories from sugar. One teaspoon of granulated sugar contains about 16 calories. Granulated sugar contains limited nutrition with no vitamins or minerals in a teaspoon of granulated sugar and contains 4 grams of carbohydrates. Lots of processed foods and cereals are loaded with sugar and these calories can add up. Be careful which food sources you pick to avoid these extra calories. High-sugar in your diet isn't good, too much sugar will cause weight gain and excessive weight gain can cause bulges all over your body, especially in the breast tissue.
SURGERY TO REMOVE MAN BOOBS
Your doctor may suggest treating your Gynaecomastia with medication to adjust your hormone imbalance and this is an effective way on How to reduce man boobs. However, it’s important to remember that in most cases Gynaecomastia diminishes with time without any treatment apart from diet and exercise. But in severe cases of gynecomastia, the weight of excess breast tissue may cause the breasts to sag and stretch the areola.
Carrying extra weight for an extended period of time can cause damage to the collagen and elastin fibers in your skin. This makes it harder for skin to snap back when you lose weight. If you lose a significant amount of weight of 100 pounds or more, significant amounts of saggy skin may result. If man boobs are significant and bothersome even after initial treatment or observation, your doctor may advise surgery on how to reduce man boob skin or sagging. Gynecomastia surgery reduces breast size in men, flattening and enhancing the chest contours and the surgery options are:
Liposuction- This surgery removes breast fat but not the breast gland tissue itself.
Mastectomy- This type of surgery removes the breast gland tissue. The surgery is often done using only small incisions. This less invasive type of surgery involves less recovery time.
FAT BURNERS
Fat burners are any dietary supplements that burn excess fat from your body. These fat burners along with training and good nutrition will help reduce and even get rid of your man boobs.
fat burners don’t actually make fat cells go up in smoke, but Instead they attempt to drive weight loss in other ways. They help to Increase your metabolism, so you burn more calories. They help reduce the amount of fat your gut absorbs and they also help suppress your appetite, so you consume fewer calories.
Your body can naturally burn fat through diet and exercise, but using additional supplements can help burn total body fat and reduce or get rid of your man boobs.
Common ingredients in fat burners include:
Caffeine - stimulates your nervous system and might help burn calories.
Green tea extract - helps burn calories and may reduce the amount of fat you absorb from food.
Carnitine - helps with your metabolism and gives you energy
Yohimbe - This plant compound comes from the bark of an evergreen tree. It’s found in many weight-loss supplements.
Soluble fibre - Fibre doesn’t increase fat burn but it helps control appetite. And soluble fibre can help prevent your body from absorbing some of the fat from the foods you eat.
GYNETREX
Gynetrex is an easy-to-use method that effectively reduces excess chest fat and significantly improves the appearance of the chest by combining good nutrition, regular exercise, and the appropriate supplements. Users can build muscle and burn fat by incorporating strength training and cardiovascular workouts with a healthy, nutrient-dense diet plan and a solid daily fat-burning supplement. As a result, they can reduce their body fat, tone their chest, and enlarge their pectoral muscles. They won’t just have tight, toned pecs to replace their male breasts; they’ll also be in fantastic form. Gynetrex is the finest treatment for man’s chest without resorting to invasive surgery.
HIDE MAN BOOBS
There are actual shirts you can buy to help you hide your male boobs.
They will not make your man boobs disappear but they will make your chest look more man like.
Compression shirts are designed to tightly fit around your upper body, which means they will compress and hide rolls or other fat flabs sticking out. They literally press your moobs into your chest, making them less visible.
You can either get normal compression shirts or get shirts or vests that are specifically designed to help men with this tricky issue.
MAN-BOOB CREAM
Gynecomastia might even be a problem for men who are in great shape and who follow a healthy diet. What’s needed is some type of gynecomastia cream that is able to change the local swelling of the chest in order to reduce the size of the man boobs.
Gynecomastia cream is a topical treatment for Gynecomastia, also known as man boobs. It works by keeping the skin firm and toned so that it can’t sag over time. Gynecomastia Cream may be an option for people who want to try something without seeing their doctor first
Click here or the image to get yours
BOTTOM LINE
Many factors can contribute to the development of man boobs, including poor lifestyle habits, underlying medical conditions, the natural aging process, and certain medications. How to reduce man boobs involves targeting the underlying cause. Often, improving exercise and diet habits can help.
If you think you may have an underlying medical condition, see a doctor for a proper diagnosis and treatment. By understanding the root causes of gynecomastia and working with a compassionate and experienced doctor who understands your goals, you can put yourself on the path to a sculpted and healthier body.
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