Gynecomastia, more popularly known as “man boobs”, is so common that it has become a huge problem for a lot of men. When you are a man and have enlarged breasts, it’s only natural that you feel embarrassed and distressed about showing your upper body or wearing tight shirts because of the condition. While it usually goes away on its own, especially if it’s caused by hormonal imbalance due to puberty, sometimes it isn’t as easy as having to wait it out. It doesn’t help that most of the time, the only solution suggested by doctors is invasive surgery.
But it’s not the only treatment available to you. As a matter of fact, there are many other ways that you can stop gynecomastia from bothering you.
What causes gynecomastia?
While imbalance of the hormones estrogen and testosterone (high estrogen and low testosterone) is the usual cause of gynecomastia, there are also other things that can cause it. Fat buildup, kidney and liver problems/failure, poor diet, too much alcohol, and side effects of certain medications can result to male breast enlargement.
Gynecomastia is mostly painless and not a serious condition, but if you are experiencing pain and tenderness, you need to contact your doctor and have it looked at so you can make sure that there aren’t any serious underlying problems. If your man boobs are caused by hormonal imbalance, poor diet, obesity, or other things that you can change, then it’s time to change now.
Here are a few things you can do to naturally reduce your breast size without surgery.
Regular exercise can do wonders for gynecomastia. Losing weight is one of the most effective ways to get rid of man boobs since it’s basically fatty breast tissue, and it’s even better if you get defined muscles from lifting weights.
Sign up for a gym membership and do strength training exercises that will help build your muscles, especially your chest. Push-ups is one of the most popular and effective ways to build muscle, not just in the chest, but in your back and abdomen as well.
To do push-ups:
- Get into a plank pose, and make sure that your arms are straight and your hands are slightly wider apart than your shoulders.
- Bend your elbows while lowering your body until your chest is almost touching the ground.
- Your abdominal and leg muscles should be worked out as you do this as well.
If you are still unable to do a full push-up, try doing knee push-ups instead.
- Instead of doing a plank position, get on your hands and knees. Make sure that your arms are kept straight.
- Your head, body, and your knees should be forming a straight line, just like when in a plank.
- Do a push-up and keep your body and hips straight as you do.
Remember to start small and build your way up slowly by changing up your workout routine every three to four weeks. Once you are strong enough to lift heavy weights, you can do so to further strengthen your chest muscles. Do chest presses, bench presses, and other chest sculpting equipment at the gym.
Don’t forget to mix it up with cardio as well. Strength training may not target all the fat in your chest, so doing cardio exercises from time to time while you lift weights will ensure an effective exercise plan for your whole body. Even simple activities like choosing to walk when traveling relatively short distances rather than driving can help a lot.
We know that nobody wants to hear this, but you will have to change your diet. As experts say, a successful weight loss process consists of 80% diet and 20% exercise.
- Avoid junk food. Junk food doesn’t contribute any nutrients to your body, and it will make it harder for you to achieve the body that you want. Foods that are high in fat, sugar, and calorie content will only get you back to square one.
- Choose nutrient-rich foods. Fill your diet with whole foods like fruits, vegetables, proteins, grains, and dairy. These will fill you up throughout the day and therefore reduce the urge to cheat.
- Take note of and track the food you eat so you’re sure that you’re getting enough of your daily calorie needs, depending on your height and weight. Ideally, you shouldn’t have an intake of less than 1,500 calories, for that will only mess up your metabolism and may make it even harder to get rid of fat.
- Drink lots of water. Sugary drinks hinder weight loss the most. Avoid soda and other sugary beverages and try to drink water only. If you want some flavor, go for fresh fruit juices with no added sugar or squeeze half a lemon over a glass of water.
There are medications like Gynexol and Gynectrol that have been marketed as male breast reduction pills and they work by boosting testosterone levels and taking down estrogen levels, resulting in the reduction of fatty breast tissue. Before you choose medication, make sure to check for all-natural ingredients like green tea extract or caffeine. These pills are available online and in pharmacies, and you can buy them without prescription.
Fish oil supplements also help in reducing male breasts. Fish such as salmon, tuna, and mackerel are rich in omega-3 fatty acids that also aid in balancing your hormones, and will effectively fight gynecomastia if yours is caused by imbalance. Eating these fish on a regular basis is also a good idea.
Breast cancer medication has also been proven to help with managing pain and tenderness of the breasts for those who experience it, but it’s not approved for this usage by the Food and Drug Administration.
Before taking any medications or starting a new exercise plan, make sure to consult with your doctor first. It’s also important to remember that these diet and lifestyle changes should be a continuous effort and not a fad so you can see consistent improvement. Combining medication, a healthier diet, and regular exercise can do wonders for gynecomastia.