Learn exactly how to get rid of your chest fat, based on science. Gynocomastia is a rare condition in which men grow breast tissue. More often than not men suffer from pseudogynocomastia rather than real gyno. In that case, you would need to lose body fat to lose your "man boobs".
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The fat that sits on top of your chest can make you feel unattractive, it can decrease your self-confidence, and make it difficult to find clothes that fit. And even though there are some medical reasons that can lead to the development and growth of breast tissue in men such as gynecomastia. The truth is that many people who think they have gynecomastia actually suffer from pseudogynecomastia. And the difference is that while Gynecomastia refers to the growth of breast tissue in men, pseudo gynecomastia is a medical term for what appears to be breast tissue but is actually simply due to an excessively high body fat percentage. (1)
So the number one tip that we have to get out of the way right off the bat is that if you’re overweight or carrying excess body fat, you should put yourself into a calorie deficit first to get rid of that excess fat. This tip most likely doesn’t come as a surprise. Many resources online mention that if you want to get rid of man boobs, you should focus on losing fat, and the way that you do that is by eating less. And while that is good advice, there’s usually no explanation why. Now, it is true that losing fat winds up reducing your estrogen levels and increasing your testosterone, which lowering estrogen in itself can help reduce the risk of gynecomastia. But like I said most people with man boobs have pseudo gynecomastia, which can be fixed entirely by losing fat. On top of that even If you do actually have gynecomastia, it’s still very important to lose fat because this condition tends to pair with an excessively high body fat percentage. If you are one of the few people that actually do have real gynecomastia aside from losing body fat, you would also work on things like reducing your estrogen and, in some very severe cases, surgery can also be recommended by your doctor.Â
But like I said the good news is that it’s usually excess body fat accumulation and your body may also be more prone to store more fat around the chest area rather than other common storage points like your belly or your love handles. So tip number 2 in accordance with reducing your calories is to make sure that your new diet is sustainable. All too often someone with excess body fat will rush in drastically drop calories, put a ton of restrictions in place, and pretty much starve themselves. That doesn’t work. It’s crucial for you to understand that a diet only works if you can maintain it for the long run. Especially since your biggest problem areas in regard to body fat are usually the last spots to actually get fully burnt off. That’s why it’s so important for you to make sure that your diet is sustainable. For example, the ketogenic diet can be highly effective for fat loss. There are many people that have lost excess pounds of body fat with this method. However, a common downfall with the keto diet is that even though most can follow the diet very well for a few days or weeks, as we move on to months and years most people find that they start really craving carbs. The temptation can become so great that you end up binging on unhealthy carbs like pasta, pizza, and donuts, and ultimately you undo all your hard work and end up back at square one. Remember Keto is just one example. There are many other approaches that work for some people but are not sustainable for others. The solution is to do your best to adopt an eating style that allows you to maintain a calorie deficit while at the same time fits with your lifestyle, preferences, and willpower. You also want to do your best to set up your diet in a way in which you don’t constantly feel hungry because hunger is the primary reason why most diets fail.
And this actually brings me straight to point number 3 which is don’t drink your calories. One of the easiest ways to make your diet more satiating, which leads to less hunger, is by eating your calories instead of drinking them. Now the two exceptions that I’ll allow for this are soup and blended veggie smoothies, specifically blended, not juiced. But as a general rule of thumb liquid calories have much less of an effect on satiety. For example, you can drink hundreds of calories within seconds but if you have to chew those calories it’ll take you much longer. On top of that, most liquid carbohydrate beverages, have almost all fiber stripped away, which is a nutrient that benefits hunger control by reducing blood sugar swings and it increases the time it takes for your body to digest the food. Juicing fruit and vegetables causes the fiber to be removed, which is why your body…
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