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How to Reduce Chest Fat?

Get rid of men’s breasts: the 7 best tips to reduce Chest Fat

Male breasts, “breasts of men” or medically called gynecomastia, are described by the National Institute of Health as benign growth of the male mammary tissue. Usually, the cause is an increase in the level of estrogen, a drop in the level of testosterone, or the use of various medications. Gynecomastia can affect men of different ages, from children to adults.

But there is also another form of men’s breasts – this is what this blog post refers to. They are called “pseudo-gynecomastia-pseudo” and are caused by increased fat deposition. The breasts of men mostly occur in overweight men. Neither form is cause for concern, but symptoms of hormonal imbalance or overweight can be uncomfortable. In both cases, it is advisable to consult a doctor.

While “men’s breasts” may sound funny and some people smile about it, those affected are often dissatisfied with their appearance and feel unsafe due to the increased breast fat. It is therefore particularly important to take the feelings of others into account here. Do you or someone you know have male breasts due to increased fat deposits? Then these tips will help you to build muscle (especially in the chest area), lose body fat, and thereby counteract the men’s breasts.

Reduce chest fat

How do men’s breasts come about?

In men, breast enlargement to the female form can occur on one side as well as on both sides and can have a variety of causes. Gynecomastia most often develops in newborns, during puberty, and in old age due to hormonal changes.

In general, a distinction must be made between two forms of gynecomastia:


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What are the common causes of gynecomastia?

In pseudo-gynecomastia, the fat breasts simply result from being overweight, which can come about, for example, from poor nutrition, lack of exercise, or a metabolic disorder. However, if increased breast tissue formation is to blame for breast growth, there is usually an overproduction of the female sex hormone estrogen and a lack of the male sex hormone testosterone. The hormone disorder can be caused, for example, by diseases or drugs containing estrogen, care products, doping agents for muscle building and food. For example, a beer with excessive consumption can lead to the formation of a female breast, as there are plant substances in the hops that have a similar effect to estrogen in the body – so-called phyto-estrogen.

Myth or fact: is it really possible to reduce men’s chest fat?

It depends on how much fat there is and how elastic the skin is. It may be that the men’s breasts really disappear completely after they have been removed. But it can also happen, for example, that excess skin remains after losing weight. Although there are surgical procedures where you can tighten the skin after extreme weight loss, you should be proud of yourself first of all! Losing weight is not easy. You need a pinch of dedication and a handful of commitment to yourself and your health. If you have excess skin, then surgery is definitely NOT a decision that you should make for yourself. It can only be Treated naturally.

When should I see a doctor if my breasts are growing?

In general, it does no harm to clarify your observation with a doctor. Especially if you have chest pain, lumps, or any type of secretion from the mammary gland. Because gynecomastia can also be a sign of cancer or a malignant tumor.

When is a gynecomastia surgery useful? How does it work?

Surgery helps with both pseudo and real gynecomastia and should only be considered for you if all other attempts to get rid of the male breasts are unsuccessful. “In the case of gynecomastia, the entire mammary tissue is removed via an approximately 2 cm long incision below the mammary gland,” explains Uwe W. Petrus, a cosmetic surgeon from Munich. “This creates only a small skin seam and the skin threads can be removed again after 12 days at the latest”.

In the case of lipomastia, i.e. a pure increase in fat in the chest area, only the excess fat tissue is sucked off. Petrus: “This requires only tiny incisions in the area of ​​the side chest wall. A breast corset must then be worn for about three weeks so that the skin regresses.”

The operation lasts a little over 1 hour and is performed both in twilight sleep and under general anesthesia. Expect a stationary overnight stay. About three days after the gynecomastia surgery, you are socially acceptable again, but you are usually only allowed to do sports again 4 to 6 weeks later.

If men are slim or well-trained and still have female breasts, doctors speak of gynecomastia. The causes of men’s breasts can be varied, as can the ways to get them away. We clarify the most important questions.

When do you start talking about chest fat?

The transition from the typical male breast to the breast can be gradual and is basically a question of definition. There are also many strength athletes who train specifically for a more pronounced chest. However, gynecomastia has nothing to do with excessive strength training. Doctors speak of a beast of a man if the bulging of the breast is more than normal and more like a female breast.

There are various ways to shrink the breast naturally. Daily habits, diet, and some home remedies help make this process easier.

Seven Tips to Get in Shape and Lose your chest fat

there are several tips that can be very used to get in shape and lose your breast. The tips are below.

  1. Get advice from your doctor

As already mentioned: You cannot go wrong with a check-up visit to your doctor. Even if you plan to try a new diet or start a different workout routine, it’s a good idea to have your plan backed up or to talk to a trained person about your concerns and goals.


It’s no secret that a balanced diet and a calorie deficit play an important role in losing weight. This also applies if you specifically want to lose breast fat to get rid of men’s breasts. The first step is to set a goal and record what you eat every day. Many don’t even know how much they really eat. It can be helpful to simply record what you eat throughout the day. If you want to lose weight, you should also avoid these five foods.

  1. Training with your own body weight

Bodyweight training uses different muscle groups in many of the exercises. And that means you burn more calories too. Pushups are a good example of an exercise for your chest muscles and with your own body weight. Did you know that pushups also take up arms, shoulders, back, middle of the body, and your thighs and legs? So they not only help get rid of men’s breasts, but they also strengthen your whole body.

  1. Train with weights

The focus should be on building muscle instead of doing endless cardio sessions to burn fat. Muscles are also a tissue that requires a lot of energy. That means the more muscle you have, the more calories you will burn when you are at rest, which helps get rid of breast fat. Exercises like bench press or butterflies on the cable pull are great for strengthening your pectoral muscles.

  1. Sports

Strength training, cardio and aerobic exercises stimulate metabolic activity and increase fat burning throughout the body. With increased weight loss, the percentage of fat in the breasts also decreases. This will automatically make the breasts smaller.

Cardio training should start easily at first. Cross trainers, bicycles, or walking are good options for this. Jogging can irritate large breasts and cause pain.

Targeted upper body strength training and specific exercises to tighten the breast stimulate the fat burning of the breast and upper body. Bench presses and pushups are good exercises to train the upper body.

Even with small changes in everyday life, metabolism can be accelerated. This includes climbing stairs, cycling, and brisk walking.

  1. Massage

Massages are an ancient remedy to reduce body fat on the entire body and chest. Massages promote blood flow to the tissues and thereby increase metabolic activity and fat burning in the body.

For increased metabolic activity in the breast, apply warm coconut oil or olive oil to the breast. Massage each breast in a circular motion for at least 10 minutes. To achieve success, repeat the massage 5 times a week for 3 months.

  1. 7. Ginger

Ginger increases the body’s metabolic activities, stimulates fat burning, and reduces the fat tissue in the breast. Ginger has been used for a long time to naturally reduce breast size. Put 1 teaspoon of grated ginger in 250ml of water and simmer for 10 minutes. Sift the ginger pieces and drink with a little honey to taste. Drink ginger tea 2-3 times a day.

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