Moobs, or man boobs, affect the lives of many men through reduced self-confidence and poor self-image. If you suffer from man boobs, you may be aware of how extra breast tissue on your chest can affect the perception of others. The good news is that there are several effective steps that you can start taking today to gradually reduce excess chest fat.
Understand the Difference Between Gynecomastia and Psuedogynecomastia
Before focusing on a specific strategy to address your enlarged breasts, it is helpful to identify the condition that you are dealing with. With gynecomastia, the man has enlarged breast glands. This condition does not always affect both breasts in the same way, so you could have uneven enlargement. Psuedogynecomastia, on the other hand, is related to excess chest fat. Both of these conditions can have the same impact on your physical appearance, but their treatments may be different. Because pseudogynecomastia is associated with excess body fat, you may be dealing with this condition if you are carrying excess fat on other areas of your body as well.
Do Cardio Exercises
You can facilitate weight loss and reduce chest fat at a faster rate when you incorporate cardio exercises into your daily routine. If you currently have a mostly sedentary lifestyle, cardio exercises can seem intimidating. However, even something as simple as walking for 30 minutes each day can be effective. If you want to raise the bar, rowing, cycling, swimming and jogging are excellent calorie-burning exercises.
Tone and Strengthen Chest Muscles
To flatten chest tissue, strength training should be a part of your regular fitness routine. Strength training burns calories and can gradually boost your metabolism. In addition, when you tone and strengthen your chest muscles, you will see more definition as the fatty tissue subsides. These are some excellent exercises to work into your routine:
- Dumbbell Pull Overs
- Bench Press
While you could join a gym to improve your fitness level and to tone your muscles, these exercises can all be done at home with dumbbells and resistance bands.
Reduce Calorie Intake
If you believe that your issue is related to excess chest fat, the first step in addressing the issue is to reduce your body fat. Body fat will accumulate across the entire body, but you may notice that it is thicker and more problematic in some areas. However, you cannot lose fat in a targeted area of the body. Instead, you must focus on total body fat loss. Reducing your calorie intake to a healthy level is essential for weight loss. Eliminate sugary sodas and alcohol from your diet, and increase your water intake. Swap processed foods with natural alternatives. There are various types of diets that you can try, and several apps can facilitate calorie counting. However, the primary goal should be to focus on maintaining a healthy, balanced diet. At the same time, you need to consume fewer calories than you are burning each day for weight loss.
Identify Other Causes of Chest Fat
Psuedogynecomastia is generally linked to excess body fat or a high body mass index. Gynecomastia, on the other hand, may be linked to several causes. These include:
- Side effects from some medications
- A hormone imbalance
- Alcohol and street drugs
- Underlying and potentially serious health conditions
If you do not believe that excess body fat is a primary cause of your moobs, consider speaking with your doctor about other causes. In some cases, the condition can improve on its own. In other cases, the problem should be addressed through more significant treatments, such as surgery.
Pursuing Medical and Surgical Options
When your personal efforts to flatten your chest are not effective, your doctor may recommend surgery. Through a surgical procedure, your doctor may remove excess chest fat as well as excess glandular tissue. In both cases, you may notice a much flatter chest immediately after the procedure. However, you should still address underlying causes so that this condition does not continue to plague you.
Enlarged male breasts may cause physical and emotional pain. Regardless of the cause, it may impact your personal life, your professional life and even your perception of yourself. You do not need to simply accept the presence of enlarged male breasts. Your doctor can help you to identify the underlying cause so that you can develop an effective plan for reducing the excess chest tissue or fat and improving your overall quality of life. In the interim while you are exploring your options, there are garments and covers you can wear to flatten and hide the appearance of puffy nipples and enlarged breasts.