How to Fix Enlarged Breasts in Men

Men can develop fatty or extra tissue in their breasts that many refer to as “big breasts in men.” This condition is caused by weight gain or other factors. If you have excess breast tissue, it’s important to see a doctor to rule out underlying diseases. If the enlarged breast tissue is due to weight gain or mild gynecomastia (hormonal imbalance), you can correct this problem by working out to tone your pectoral muscles and burn them. fat with cardiovascular exercise, as well as having a healthy diet. ^{[1] X Trusted Source PubMed Central Go to Source}

Table of Contents

Firm your chest muscles with strength training exercises

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Chest muscle training. Doing some strengthening exercises can help tone your chest muscles. Increased muscle mass will boost your metabolism and help you burn more fat, so the amount of tissue in your breasts can be reduced. ^{[2] X Source of Research} You can choose weightlifting exercises like chest presses, or use your body weight with movements like push-ups to tone your chest muscles and burn excess fat and calories.

You should initially do 8-12 reps for each exercise. Then slowly increase to three times as you get stronger. ^{[3] X Research Sources}
Remember that you can’t lose weight “in one spot” – that is, you can’t burn fat at one specific spot. Doing a lot of chest exercises can build beautiful pectoral muscles, but this exercise cannot burn the fat that is covering the chest muscles. That’s why you have to combine strength training with cardio.

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Do push- ups. One of the most effective ways to tone chest muscles is to do push-ups and variations of this exercise. The push-up exercise targets the pectoral muscles and the small muscles around the chest area. In addition, it can help develop back and abdominal muscles, so your whole body will be slimmer. ^{[4] X Research Sources}

Get into a plank position. Keep your arms straight and your hands slightly wider than shoulder-width apart. Bend your elbows and lower your body until your chest almost touches the ground. Remember to use your abs and leg muscles while exercising.
Do a knee rest pushup if you can’t push up in a normal plank position. To do this, you start in a crawl position instead of a plank position, then adjust your head, upper body, and knees to lie in a straight line. ^{[5] X Research Source} Focus on getting your groin, chest, and chin to touch the ground at roughly the same time. Do not bend your hips.
After three to four weeks, consider adding variations of push-ups such as army push-ups, squeezing push-ups, and archery push-ups to make the pectorals more active.

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Push chest. Lifting weights of any weight can strengthen chest muscles. Performing a variety of exercises, from regular chest presses to bench presses, can help develop more defined pectoral muscles. ^{[6] X Research Source}

Lie on your back on a chair with barbells or two dumbbells to do chest presses. Holding the dumbbell at the lower rib position, bend the elbow and push the weight up until the arm is straight. Hold the dumbbell in the highest position for a second and then slowly lower your arms back to the starting position. Start with 2 kg and gradually increase the weight as you get into the correct form and can complete three sets of 10 reps at your current weight. This is the time for the muscles and connective tissue in the shoulders, elbows and wrists to develop strength and withstand greater loads.
Do different push-ups every three to four weeks to challenge your muscles more. You can choose from a variety of exercises such as chest push up or down, lying on the neck, spinning the dumbbell, lying down with the dumbbells close, and chest push.

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Chest compressions. Chest presses (pulling the arms together) are a great way to tone the pectoral muscles. ^{[7] X Research Sources}

Lie on your back or stand slightly tilted. Hold a 2 kg dumbbell in each hand, arms extended straight above the chest with palms facing each other. Slowly extend your arms as if you were spreading your wings. Then slowly raise your arms back into position.
You can also do chest compressions with an elastic band. Stand and anchor the elastic at hip height (try wrapping it around a pole or doorknob), holding one end of the rope in each hand. Start with arms extended, then bring your hands together in front of your chest, then extend your arms again.
Do a different chest press every three to four weeks to train your pectorals more. Do chest presses lying up or down, chest compressions with a cable, and chest compressions with one hand.

Do cardio exercises

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Passive lifestyle changes. While weight training can build muscle – muscles consume more calories and therefore increase metabolism, improving physical beauty – you cannot see this as a way to get rid of excess tissue at a specific point. body. You will have to be more active during the day and do some cardio. Simple changes like walking instead of driving or using the stairs instead of the elevator can help you burn calories and fat. Consider bringing a pedometer to calculate the distance you walk during the day.

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Do cardio most days. Combining weight training with cardio and a healthy diet can help get rid of excess fat, including chest fat. A reasonable weight loss regimen is 0.5-1 kg per week. Doing some exercise or activity 5-6 days per week can help you achieve your weight loss goals and get rid of excess breast tissue faster. ^{[8] X Trusted Source Mayo Clinic Go to Source}

Do a minimum of 150 minutes of moderate-intensity activity or 75 minutes of high-intensity activity each week. Try to do cardio for at least 30 minutes a day to reduce breast tissue. Break up the exercises to suit your health if you are just starting out. For example, practice twice for 15 minutes each time.
Choose activities that give your body an effort and at the same time create excitement. You may have to experiment to find activities that work and are fun. Consider activities like walking, jogging, jogging, rowing, swimming, or cycling. You can also use an exercise machine such as a treadmill, stair walker, or rowing machine. Keep in mind that team sports, playing with kids, or activities like jumping rope or bouncing on a trampoline also count toward weekly cardio time.

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Join an exercise class. Boot camps, cycling classes, gymnastics, and cardio classes using free weights and other equipment are great ways to start building muscle and lose fat. throughout the body. They can also motivate you if you can’t do it alone. Sign up for a class that has three to four sessions per week, with an alternate day off. You are often instructed to practice the correct posture when attending classes, which will benefit you when practicing at home or anywhere.

Lifestyle and diet changes

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See your doctor to rule out gynecomastia in men. You must consult a doctor before starting any weight-training or weight-loss regimen. This is especially important if you want to work out to correct your enlarged breasts. Your doctor will examine you to determine if you have gynecomastia, a condition that causes breast tissue in men to grow due to a hormonal imbalance. Gynecomastia in men can also be a sign of a more serious disease, like male breast cancer. ^{[9] X Trusted Source Mayo Clinic Go to Source}

Tell your doctor why you need to be examined. Give them information about the first time you noticed breast tissue growth, pain or weight gain. Depending on the results of your exam and tests, your doctor may diagnose you with gynecomastia or pseudo-gynecomastia in men. Pseudo-gynecomastia is the result of excess fat accumulation and not due to a hormonal imbalance. ^{[10] X Trusted Source PubMed Central Go to Source}
Listen to your doctor’s advice on how to treat these two cases. In most cases, men with gynecomastia and pseudogout can use diet and exercise to reduce fat accumulation in the breasts. Your doctor will ask you to return for follow-up visits every three to six months to make sure there are no other underlying conditions. ^{[11] X Trusted Source FamilyDoctor.org Go to Source}

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Full rest. Rest as well as exercise are important factors in getting rid of excess tissue on the breasts. In fact, not getting enough rest can make you gain weight. Allowing your body to rest a day or two per week and get at least seven hours of sleep each night can help you lose weight and unwanted fat on your breasts. ^{[12] X Research Source}

Rest at least one day per week. Rest time promotes muscle recovery and growth. However, resting doesn’t mean you just sit in a chair all day. You should engage in something gentle and restorative these days, like yoga or a relaxing walk.
Sleep 8-9 hours a night and don’t sleep less than seven hours. Take a 30-minute nap if you feel tired during the day. ^{[13] X Research Source}

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Eat meals at the right time and with adequate nutrition. Calories are important to a weight loss program, which is why it’s important to eat three healthy, balanced meals a day. Nutrient-rich whole foods can help you lose weight and gradually get rid of excess tissue on your breasts. ^{[14] X Trusted Source Mayo Clinic Go to Source}

Reduce 500 – 1,000 calories from your current calorie consumption. This is a general rule when you want to reduce calories for reasonable weight loss. Don’t eat less than 1,500 calories a day as this can be bad for your health and lower your metabolism, make you feel tired and hinder weight loss. ^{[15] X Research Source}^{[16] X Research Source}

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Choose a variety of whole foods from the five food groups. For your daily diet, you should choose foods from five food groups: fruits, vegetables, whole grains, proteins, and dairy foods. Adjust your diet to include the full range of nutrients. Healthy foods are often high in fiber, which keeps you fuller for longer. ^{[17] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source}

Choose whole fruits and vegetables, including strawberries, apples, raspberries, spinach, and potatoes. Eat whole grains including wholemeal pasta or bread, brown rice, cereal or oats. Eat lean meats like chicken, fish, and pork, as well as cooked nuts, peanut butter, and eggs for protein. For dairy products, choose low-fat cheese, cottage cheese, yogurt and drink cow’s milk or nut milk.

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Avoid junk food. Junk food often tastes great but if you want to lose weight and get rid of the fatty tissue on your breasts, that’s your biggest enemy. Junk foods are unhealthy foods, they contain a lot of fat and calories that will hinder weight loss, and have almost no nutritional value.

Stay away from starchy foods made from refined carbohydrates like white bread, pasta, rice, and baked foods. Avoiding these foods or replacing them with healthy whole foods can help you lose weight. ^{[18] X Trusted Source HelpGuide Go to source}
Read product labels to find out how much sugar is in foods. Sugar can also make you gain weight. If you see words like corn syrup, sucrose (cane sugar), dextrose (chemical sugar), fructose (fruit sugar) or maltose (malt sugar), avoid that product.

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Change your diet slowly. Eating healthy to lose and maintain weight is something you need to do for a lifetime. Because you are anxious to lose weight, you really want to change your diet completely; However, this can form bad eating habits in you. Making changes slowly can help you build good eating habits for a lifetime, and avoid re-growing excess tissue on your breasts.

Start by replacing unhealthy foods with whole foods. For example, eat brown rice instead of white rice. Add more vegetables to your meal, instead of meat or carbohydrates. Eat popcorn instead of fries. If you want to chew on something to relieve boredom, eat carrots or chopped vegetables.
Allow yourself to indulge one day a week to satisfy your cravings and reduce the risk of overindulging. ^{[19] X Research Source} Keep in mind, however, that this is not the day to make up for the calories you’ve cut throughout the week. During this day you should allow yourself to eat a small to moderate amount of the foods you have eliminated from your daily diet. For example, you can eat a piece of fried chicken and a bowl of potato salad with lettuce leaves and vegetables.

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Have a daily meal plan. A meal plan is a way to track calories and make sure you’re getting enough nutrients. This also prevents you from reverting to bad eating habits. ^{[20] X Trusted Source Centers for Disease Contrp and Prevention Go to source}

Plan with three meals and two snacks each day. Choose different foods for each meal. For example, have breakfast with a cup of fat-free Greek yogurt with fresh berries, a slice of whole-wheat toast with unsweetened jam, and black coffee. Make a salad with different vegetables, roast chicken and a salad dressing for lunch. Eat chopped vegetables in side meals. For dinner, have salmon with a small bowl of coleslaw and a serving of mixed boiled vegetables. For dessert, eat apple slices sprinkled with cinnamon powder.
Remember to pre-select your dishes before going to the restaurant. Check out the menu online or call the restaurant ahead of time to see what healthy dishes they have. Pick some healthy dishes and write them down on the plan. Avoid parties that provide a lot of energy such as donuts with lots of bread, dishes with lots of sauces and fried foods. ^{[21] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source}

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Provide enough water. Besides healthy eating habits and exercise, you must drink enough water every day. Drinking enough water will promote weight loss and improve general health. You should drink about 2.2 liters of fluid a day if you are a woman or 3 liters if you are a man, or even more if you are active. ^{[22] X Trusted Source Mayo Clinic Go to Source}

Avoid energy drinks such as sodas, fruit juices, specialty coffees, and alcohol. Instead, you should choose non-energy drinks such as tea, regular coffee and carbonated mineral water.

Advice

It is believed that soy and some other foods can interfere with sexual development and cause gynecomastia in men, but there is no evidence to support this. ^{[23] X Research Sources}

Steps

Firm your chest muscles with strength training exercises

Do cardio exercises

Lifestyle and diet changes

Advice

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